Vitamins and Minerals that Humans Need

Table of Contents

Here is a list of vitamins and minerals that humans need to maintain good health:

Vitamin A: Essential for vision, healthy tissues and skin, bone growth, and the immune system.
It can be found in
Beef liver,
Eggs,
Shrimp,
Fish,
Fortified milk,
Butter,
Cheddar cheese,
Swiss cheese,
Sweet potatoes,
Carrots,
Pumpkins,
Squash,
Spinach,
Mangoes,
and Turnip greens.
Thiamin (Vitamin B1): Helps convert food into energy and is needed for healthy skin, hair, muscles, brain function, and nerve function.
It can be found in
Pork chops,
Brown rice,
Ham,
Soymilk,
Watermelons,
and Acorn squash.
Riboflavin (Vitamin B2): Helps convert food into energy and is needed for healthy skin, hair, blood cells, and brain function.
It can be found in
Milk,
Eggs,
Yogurt,
Cheese,
Meats,
Green leafy vegetables,
Whole grains,
and enriched grains and cereals.
Niacin (Vitamin B3): Helps convert food into energy.
It can be found in
meat products such as poultry and fish.
Pantothenic Acid (Vitamin B5): Helps convert food into energy.
It can be found in
Meat products such as poultry and fish.
Pyridoxine (Vitamin B6): Helps the body use protein and fats from food.
It can be found in
Meat products such as poultry and fish.
Biotin (Vitamin B7): Helps the body use protein and fats from food.
It can be found in
Meat products such as poultry and fish.
Folate (Vitamin B9): Helps the body form red blood cells.
It can be found in
Dark green leafy vegetables like spinach.
Cobalamin (Vitamin B12): Helps the body form red blood cells.
It can be found in
Meat products such as poultry and fish.
Vitamin C: Acts as an antioxidant and helps the body absorb iron from plant-based foods.
It can be found in
Citrus fruits like oranges and grapefruits.
NB: Carnivore dieters claim they get enough vitamin C from meat and they require less vitamin C than other diets do.
Vitamin D: Helps the body absorb calcium for strong bones and teeth.
It can be obtained through.
Exposure to sunlight
or consumed through fortified foods like milk.
Vitamin E: Acts as an antioxidant and helps protect cells from damage.
It can be found in
Nuts like almonds and sunflower seeds.
Vitamin K: Essential for blood clotting and bone health.
It can be found in
Green leafy vegetables like kale and spinach.
NB: This author questions the viability of Kale, anything that tastes that bad surely isn’t food. LOL
Calcium: Essential for strong bones and teeth.
It can be found in
Dairy products like milk and cheese.
Iodine: Essential for thyroid function.
It can be found in
Iodized salt and seafood.

Some common deficiencies of vitamin and minerals that humans need include:

1. Iron deficiency: Iron is an essential mineral that is a large component of red blood cells. It helps transport oxygen to your cells. Iron deficiency is one of the most common nutrient deficiencies in the world, affecting more than 25% of people worldwide. It can lead to anemia, which is characterized by tiredness, weakness, a weakened immune system, and impaired brain function¹.
2. Iodine deficiency: Iodine is an essential mineral for normal thyroid function and the production of thyroid hormones. It is important for regulating metabolism and growth. Iodine deficiency can lead to goiter (enlarged thyroid gland) and hypothyroidism (underactive thyroid) ¹.
3. Vitamin D deficiency: Vitamin D helps the body absorb calcium for strong bones and teeth. It also plays a role in immune function and cell growth. Vitamin D deficiency can lead to weak bones (osteoporosis) and increased risk of fractures².
4. Vitamin B12 deficiency: Vitamin B12 is important for the formation of red blood cells and proper nerve function. Deficiency can lead to anemia, fatigue, weakness, tingling or numbness in the hands and feet, difficulty walking, mood changes, and memory problems¹.
5. Vitamin C deficiency: Vitamin C acts as an antioxidant and is important for immune function, collagen synthesis, wound healing, and iron absorption. Severe vitamin C deficiency can lead to scurvy, which is characterized by fatigue, swollen gums, joint pain, poor wound healing, and frequent infections².

These are just a few examples of common vitamin deficiencies. It’s important to maintain a balanced diet and consult with a healthcare professional if you suspect you have a vitamin deficiency. For example, here in New Zealand we have a Selenium deficiency caused by our soil.

Source: A conversation with Bing, 30/09/2023
(1) 7 Nutrient Deficiencies That Are Incredibly Common – Healthline.
https://www.healthline.com/nutrition/7-common-nutrient-deficiencies
(2) 8 Common Signs of Vitamin Deficiency, Plus How to Address Them
Healthline. https://www.healthline.com/nutrition/vitamin-deficiency
(3) 7 Common Nutrient Deficiencies – Everyday Health.
https://www.everydayhealth.com/hs/guide-to-essential-nutrients/common-nutrient-deficiencies/