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Benefits and Sources of Essential Vitamins and Minerals

by Global Bees 22 Jun 2022

Vitamins and minerals are essential nutrients required for the healing and functioning of the body. Vitamin and mineral deficiencies occur when we don't take in enough nutrients, and diseases can result. In addition, as we age, our bodies become less able to absorb the necessary vitamins and minerals. As a result, many people do not get enough vitamins, minerals or water to stay healthy or prevent disease. Let’s take a look at benefits and sources of essential vitamins and minerals.

Benefits and sources:


Vitamin A:

Vitamin A is essential because:

  • Boosts up the immunity system
  • Helps combat diseases and infection
  • Supports reproduction health and baby's growth
  • Improves vision

Food sources of Vitamin A:

There are both plant and animal food sources for vitamin A. The plant sources are easy to spot because they are mostly orange or yellow due to beta-carotene pigmentation.

Plant sources include:

  • Leafy green vegetables like spinach, broccoli, peas
  • Carrots, mangoes, red capsicum, cantaloupe, sweet potatoes, pumpkins, and apricots

Animal sources include:

  • Eggs
  • Dairy products
  • Chicken liver

Vitamin B:

Coverts food to energy
Helps cells to multiply to form DNA
Improves eyesight
Regulates digestion and appetite
Maintains nerve function
Growth of red blood cells

8 types of vitamin B are:

  • Thiamin (B1)
  • Riboflavin (B2)
  • Niacin (B3)
  • Pantothenic acid (B5)
  • Pyridoxine (B6)
  • Biotin (B7)
  • Folic acid
  • Cyanocobalamin (B12)

Plant-based sources:

  • Nuts
  • Oats
  • Mushrooms
  • Tahini
  • Sunflower seeds
  • Breakfast cereals

Animal-based sources:

  • Shellfish
  • Poultry meat
  • Eggs
  • Dairy products

Vitamin C:

  • Boosts immunity level
  • Increases collagen production
  • Powerhouse of antioxidants
  • Destroy free radicals
  • Strengthens skin, blood vessels, and bone
  • Aids in iron absorption
  • Regulate function of lymphocytes
  • Maintains the functions of neurotransmitters


Fruit – oranges, lemons, limes, grapefruits, blackcurrants, mangoes, kiwifruits, rock melon, tomatoes and strawberries.

Vegetables – mainly green vegetables (such as cabbage, capsicum, spinach, Brussels sprouts, lettuce and broccoli), cauliflower and potatoes.

Vitamin D:

  • Regulate the amount of calcium and phosphate
  • Strengthens bone, teeth, and muscles
  • Might prevent certain types of cancer
  • Boosts your mood
  • Aids weight loss
  • Lower the risk of rheumatoid arthritis and type 2 diabetes
  • Lower blood pressure
  • Reduce the risk of heart diseases
  • Sunshine is the best way to soak in Vitamin D.

Plant-based sources:

  • Fortified soy milk
  • Mushrooms
  • Almond milk
  • Orange juice
  • Margarine
  • Yoghurt
  • Tofu

Animal-based sources:

  • fatty fish
  • Eggs
  • Cheese
  • Beef liver

Vitamin E:

  • Maintain healthy skin and eye
  • Strengthens immunity system
  • Improves vision power
  • Boosts reproduction health
  • Improve antioxidant defences
  • Reduce oxidative stress
  • Lowers heart disease risk factors
  • Benefits people with Non-Alcoholic Fatty Liver Diseases
  • Help reduce menstrual cramps
  • Benefit cognitive health

Plant-based sources:

  • Sunflower and soybean oil
  • Wheat germ oil
  • Sunflower seed
  • Almonds
  • Peanut butter
  • Red bell pepper
  • Pumpkin
  • Collard greens
  • Avocados
  • Kiwi
  • Squash

Animal-based sources:

  • Goose meat
  • Salmon
  • Rainbow trout
  • Fish Roe
  • Snails
  • Crayfish
  • Octopus

Vitamin K:

  • Improves bone health
  • Treats osteoporosis
  • Prevents blood clotting
  • helps wound heals
  • Improves haemoglobin in new-born babies
  • Improves cognitive health
  • Lowers blood pressure
  • Regulates heart health

Plant-based sources:

  • Brussels sprouts
  • cabbage
  • kale
  • broccoli
  • spinach
  • spring onions
  • kiwi
  • swiss chard
  • collard greens
  • mustard greens
  • fresh parsley

Animal-based sources:

  • Egg yolk
  • Liver
  • Milk
  • Meat
  • Image

Essential Minerals:


  • Regulate muscle and heart function
  • Strengthens bone and health
  • Prevents blood clotting
  • Maintains enzyme function
  • Regulates transmission of the nervous system
  • Regulate muscle contraction
  • Maintains the action of the heart muscle
  • Lowers high blood pressure level during pregnancy
  • Improves healthy cholesterol

Plant-based source:

  • Celery
  • Poppy, chia, and sesame seeds
  • Yoghurt
  • Soy milk
  • Beans and legumes
  • Almonds
  • Leafy veggies
  • Almonds
  • Fortified food
  • Figs
  • Tofu
  • Edamame

Animal sources of calcium:

  • Milk
  • Cottage cheese
  • Canned salmon
  • Sardines


  • Regulates T3 and T4 (Thyroid hormones) secretion
  • Essential for brain development during pregnancy
  • Beneficial for lactating women
  • Improves cognitive functions in children
  • Healthy birth weight in babies
  • Lowers the risk of Goiters
  • Treats fibrocystic breast disease (painful lumps on breast)

Plant-based sources:

  • Seaweed
  • Green beans
  • wholegrains
  • strawberries
  • kale
  • watercress
  • organic potatoes with skin
  • courgettes

Animal-based sources:

  • dairy product
  • Red meat
  • eggs
  • beef liver
  • shellfish
  • chicken
  • tuna fish
  • Crabs


  • Regulate metabolism function
  • Boosts your immunity system
  • Accelerates wound healing
  • Reduce premature ageing
  • Boosts mental health
  • Help treat acne
  • Lowers chronic inflammation

Plant-based sources:

  • Nuts
  • Legumes
  • Oats
  • Seeds
  • Tofu
  • Wild rice
  • Quinoa
  • Black beans
  • Green peas
  • White button mushrooms
  • Pecans
  • Avocados
  • Asparagus

Animal-based sources:

  • Poultry meat
  • Red meat
  • Oysters


  • Creates energy
  • Increases protein
  • Create and repair DNA and RNA
  • Aids in muscle contraction and relaxation
  • Regulate neurotransmitters

Plant-based sources:

  • Edamame
  • Spinach
  • Swiss chard
  • Okra
  • Potato with skin
  • Tamarind
  • Chocolate/cocoa
  • Nuts and seeds
  • Legumes
  • Whole grains
  • Dark green vegetables

Animal-based sources:

  • Seafood
  • Chicken breast
  • Mackarel
  • Farmed Salmon
  • Cow milk


  • Lowers blood pressure
  • Prevents heart diseases
  • Maintains bones and muscles
  • Increases kidney's calcium absorption power

Plant-based sources:

  • Bananas
  • Avocado
  • Apricots
  • Cantaloupe
  • Grapefruit
  • Nuts (Dates, raisins)
  • Potatoes
  • Cooked broccoli and spinach
  • Mushrooms
  • Peas
  • Cucumbers


  • Conducts nerve impulses
  • Maintains water and mineral balance
  • Control blood pressure and volume

Plant-based sources:

  • Celery stalk
  • Beet
  • Spinach
  • Carrot
  • Radish
  • Cabbage
  • Cauliflower
  • Broccoli

Animal-based sources:

  • Meat and bone meal
  • Fish meal
  • Cold cuts and cured meats

Healthvit is here with its versatile range of vitamins and mineral tablets for women and men. These vitamin and mineral supplements contain no parabens, added flavours or toxic chemicals, so there will be no side effects on your health. Before taking these antioxidant tablets with vitamins and minerals, consult your doctor regarding the dosage.

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