We present you a list of top 6 vitamins and minerals you need most for proper body function.

Vitamin B-6

This vitamin regulates our sleep, appetite and mood. It also contributes to proper function of our nervous system. There are many food products rich in vitamin B-6.

Bananas, sweet potatoes, chicken, grains are some of the food products containing largest amounts of vitamin B-6

Vitamin B-12

Vitamin B12 is a nutrient which helps keeping nerve and blood cells healthy.
This vitamin improves our concentration and removes fatigue. It also increases production of hemoglobin – a protein found in red blood cells.

Yogurt, boiled egg, beef, turkey are some of the food products containing highest level of vitamin B-12

Folic acid

It is particularly important in the first weeks of pregnancy because it is responsible for proper development of baby’s brain and prevents deformation of baby’s spine.

Many fruit and vegetables are rich in folic acid. But lentils, spinach, leafy vegetables, peanuts, orange juice, broccoli, are some of the food products containing largest amounts of folic acid.

Vitamin-D3

This vitamin strengthens our bones, teeth and muscles. Vitamin D-3 also protects us against various autoimmune diseases and breast and ovaries cancer.
The most important sources of Vitamin D-3 are: egg yolk, sardines, shark liver oil, soy products.

Calcium

This mineral strengthens bones and teeth, and it also regulates blood pressure and relieves PMS symptoms. Calcium also contributes to consuming more calories and your body can store less fat.

Eat products rich in calcium more often to prevent osteoporosis, which usually occurs after the age of 50 and is more common in women than men.

The most important sources of calcium are dairy products including: Milk, yogurt, tofu… and almonds, salmon.

Iron

Key factor for proper brain function. Increases energy levels, prevents anemia and fosters creation of red blood cells.

Steak, peas, shrimp, sunflower seeds are some of the food products containing highest level of iron.