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Vitamins and minerals play a vital role in maintaining health of a human being. They are called micro-nutrients because the body needs them in a small amount every day. The best way to get enough micro-nutrients (to nourish and develop our body) is to eat a healthy diet including a variety of foods obtained naturally or synthetically (by the vitamin and mineral manufacturers). Deficiency of vitamins and minerals leads to serious health diseases. Hence, one should understand well the importance of the micro-nutrients in his daily life and the consequences due to lack of these food supplements. If you decide to choose supplements to meet the energy needs of your body, you should always study about the vitamin manufacturers that ensure quality to you.


Here’s the list of micro-nutrients whose daily intake are advised to sustain a healthy life.

1. Vitamin A

  • Need: It’s used for bone development, functioning of all tissues, reproduction and cell differentiation; prevents respiratory diseases; regulates the immune system; improves vision and prevents cancer.
  • Comes in: Fortified cereals, carrots, mangoes, tomatoes, spinach, pear, butter, fish, liver,etc.
  • Daily Intake: 600 µg
  • Lack Effects: Pain in joints, dry eyes, regarded growth, ease of getting infections, decreased vision.

2. Vitamin B

  • Need: Maintain healthy blood cells and RBCs; metabolism and maintenance of sugar levels;
  • Comes in: Cereals, legumes, meat, fish, poultry, fruits and vegetables.
  • Daily Intake: varies with the type of vitamin B taken.
  • Lack Effects: Laziness, bad temper, depression, memory loss, and lack of RBCs.

3. Vitamin C

  • Need: Helps body form collagen in bones, cartilage, muscle and blood vessels; assists in the absorption of iron.
  • Comes in: Lemon, melon, orange, green pepper, strawberries, and cauliflower.
  • Daily Intake: 75mg
  • Lack Effects: Bleeding, swollen gums and bad scarring.

4. Vitamin D

  • Need: Keeps bones and teeth healthy; protects against breast, prostate and colon cancer;
  • Comes in: Fortified milk, eggs, fish, and sunrays.
  • Daily Intake: 5µg
  • Lack Effects: Rickets, weak bones, and muscles.

5. Vitamin E

  • Need: Powerful antioxidant thus protects cells from damage; guard against chronic disease; supports immune function, DNA repair and other metabolic processes.
  • Comes in: Almonds, apple, spinach, sesame, corn oil, banana, tomato, carrot.
  • Daily Intake: 10mg
  • Lack Effects: Destruction of RBCs, muscle problems and anemia.

6. Calcium

  • Need: Helps in maintaining healthy bones and teeth.
  • Comes in: Dairy or calcium fortified beverages, vegetables, lentils and legumes.
  • Daily Intake: 1000mg
  • Lack Effects: Weak bones and teeth.

7. Iron

  • Need: Increases hemoglobin.
  • Comes in: Red meat, poultry, dried beans, fortified cereals and dark leafy greens.
  • Daily Intake: 15mg
  • Lack Effects: Anemia and lack of RBCs.

8. Zinc

  • Need: Important for growth, development and reproduction; maintains healthy immune and nervous system.
  • Comes in: Meat, grains, nuts and dairy products.
  • Daily Intake: 15mg
  • Lack Effects: Less growth, memory related problems.

9. Magnesium

  • Need: Essential to metabolism of muscles and nerves; support healthy cardiovascular and immune system; keeps bones strong.
  • Comes in: Nuts, seeds, whole grains, legumes and milk.
  • Daily Intake: 350mg
  • Lack Effects: Weak bones, nerves and muscles.

10. Iodine

  • Need: For normal thyroid function.
  • Comes in: Seafood, table salt.
  • Daily Intake: 150µg
  • Lack Effects: Thyroid disease.

11. Copper

  • Need: Used in formation of connective tissue and the metabolism of iron.
  • Comes in: Seafood, nuts, seeds, cereals and whole grains.
  • Daily Intake: 2mg
  • Lack Effects: Lack of tissue formation.

About The Author

Belinda is a freelance blog writer. Here she share various issue of health topic.