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@ Essential Vitamins & Minerals with Their Food Sources@

1) Vitamin A – For eyes, skin, immunity  

• Carrots  

• Sweet potatoes  

• Spinach  

• Eggs  

• Mangoes


2) Vitamin B Complex– Energy, brain & cell function  

• Whole grains  

• Eggs  

• Milk  

• Leafy greens  

• Nuts & seeds  

• Meat & fish


3) Vitamin C – Immunity & iron absorption  

• Oranges  

• Guava  

• Strawberries  

• Bell peppers  

• Amla


4) Vitamin D– Bone strength, immunity  

• Sunlight  

• Fortified milk  

• Egg yolks  

• Fatty fish (salmon, tuna)


5) Vitamin E – Skin health & antioxidant  

• Almonds  

• Sunflower seeds  

• Spinach  

• Avocados


6) Vitamin K – Blood clotting & bones  

• Kale  

• Broccoli  

• Cabbage  

• Green beans


7) Calcium – For bones & teeth  

• Milk & dairy  

• Ragi  

• Almonds  

• Broccoli  

• Tofu


8) Iron – For healthy blood & energy  

• Spinach  

• Lentils  

• Red meat  

• Pumpkin seeds  

• Dates


9) Magnesium– Nerves, muscles, sleep  

• Nuts (almonds, cashews)  

• Bananas  

• Dark chocolate  

• Whole grains


10) Zinc – Immunity & wound healing  

• Chickpeas  

• Yogurt  

• Pumpkin seeds  

• Meat  

• Cashews


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