The Role of Micronutrients: Vitamins and Minerals

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Vitamin A

Essential for vision, immune function, and skin health. Found in carrots, sweet potatoes, and leafy greens.

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Vitamin B12

Important for nerve function and DNA synthesis. Sources include meat, fish, dairy, and fortified foods.

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Vitamin C

Boosts immune function, collagen production, and iron absorption. Found in citrus fruits, strawberries, and bell peppers.

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Vitamin D

Supports bone health, mood regulation, and immune function. Obtained from sunlight, fatty fish, and fortified foods.

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Calcium

Vital for bone and teeth strength, muscle function, and nerve signaling. Found in dairy products, leafy greens, and fortified foods.

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Iron

Essential for oxygen transport, energy production, and immune function. Sources include red meat, poultry, beans, and fortified cereals.

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Zinc

Supports immune function, wound healing, and metabolism. Found in meat, shellfish, legumes, and nuts.

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Magnesium

Important for muscle function, nerve function, and energy production. Sources include nuts, seeds, whole grains, and leafy greens.

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Potassium

Regulates fluid balance, muscle contractions, and blood pressure. Found in bananas, potatoes, and leafy greens.

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Folate

Essential for DNA synthesis, cell division, and red blood cell formation. Sources include leafy greens, legumes, and fortified grains.

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Vitamin E

Acts as an antioxidant, protects cell membranes, and supports immune function. Found in nuts, seeds, and vegetable oils.

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Iodine

Crucial for thyroid function, metabolism, and brain development. Obtained from iodized salt, seafood, and dairy products.

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