Which Vitamins & Minerals Do You Really Need for Overall Wellness?

Which Vitamins & Minerals Do You Really Need for Overall Wellness?

Vitamins and minerals are essential nutrients the body requires to perform specific functions. Most of these vitamins and minerals come from foods, but some can be manufactured in the body. They help support overall health and wellness, including normal growth and development. Knowing which vitamins and minerals you need for optimal wellness can help you ensure your diet provides everything your body needs.

Read on to learn more.

Most Common Essential Vitamins and Minerals Your Body Needs

Vitamin A

Vitamin A is necessary for healthy eyes, skin, and mucous membranes. It also helps support the immune system and plays a role in normal cell growth. Sources of vitamin A include:

  • Egg yolks
  • Liver
  • Fortified milk
  • Carrots
  • Dark green
  • Yellow vegetables

You can also opt for greens and superfoods in powder forms, such as spirulina and wheatgrass, to get your fill of vitamin A.

B Vitamins

The B vitamins are a group of eight water-soluble vitamins that help the body convert food into energy. They also help keep the nervous system functioning properly. Sources of B vitamins include:

  • Whole grains
  • Leafy greens
  • Beans
  • Nuts and seeds
  • Meat and dairy products

Vitamin C

This important nutrient helps form collagen, which supports healthy skin and bones. It also aids with wound healing and fighting off infection by boosting the immune system. Good sources of vitamin C are citrus fruits, such as oranges or grapefruits, kiwi fruit, bell peppers, and dark leafy greens.

Vitamin D

This vitamin helps your body absorb calcium and phosphorus to form strong bones and teeth. Many people don’t get enough vitamin D from food sources, so you must get adequate exposure to sunlight or take a supplement.


Calcium is an essential mineral that helps maintain our bodies’ health and proper functioning. It is the most abundant mineral in the human body, with approximately 99% stored in our bones and teeth. Calcium’s primary function is to support the development and maintenance of strong bones and teeth, but its importance extends far beyond skeletal health.

Good sources are:

  • Yogurt
  • Cheese
  • Milk
  • Oatmeal
  • Almonds and other nuts Leafy greens, such as spinach and kale.


Iron is a mineral that your body needs to produce red blood cells. It helps transport oxygen throughout the body and plays a vital role in energy production. Sources of iron include:

  • Red meat, such as beef or lamb
  • Fish, such as tuna or salmon
  • Fortified breakfast cereals and breads
  • Beans and lentils Dark leafy greens, such as spinach

These can be purchased from various health food stores and online retailers. If you’re in the Nova Scotia area, search for the best online grocery pantry for a list of the products available if you’re into online shopping.


This critical mineral plays many roles in the body and is needed for protein synthesis, muscle contraction, and energy production. Avocados, nuts and seeds, legumes, and whole grains are good sources of magnesium.


Zinc helps with wound healing, cell growth and development, hormone production, and taste perception. Oysters, lean meat, poultry, fortified cereals, and dairy products are all great sources of zinc.

These essential vitamins and minerals play a role in supporting overall health and wellness. Ensure you get enough of them through your diet or supplements to help promote optimal health. Eating a balanced diet with plenty of fresh fruits and vegetables can help you get the nutrition you need for overall wellness. Visit Luminate Co vitamins and minerals to see their range of high-quality supplements that can help bridge any gaps in your dietary intake. With the proper nutrition, you can help keep your energy levels up and maintain a healthy and active lifestyle.

Keep in Mind: Consult Your Doctor

It’s important to note that vitamins and minerals are essential but should be taken in moderation. Before taking any supplement, it’s best to consult your doctor or healthcare provider for a personalized plan and the correct dosage for you. Supplements can interact with medications and other supplements, so it’s best to carefully consider your options before taking anything.