With the different types of vitamins and minerals that the body needs, it is a little difficult to ascertain which ones are the most necessary. Below are some of the most important vitamins and minerals that are needed by the body to help achieve optimum health.


Iron supplements are very important, especially for women who are in the pre-menopausal stage. Iron is needed for blood formation, and inadequate levels of iron in the body may lead to health conditions like anemia. Sources of iron in food include red meat, whole grains, seeds, nuts and dried fruits. In order to properly absorb iron in the body, it is recommended to eat foods that have high vitamin C content, as well.

Vitamin D

Vitamin D is an important vitamin as it helps prevent the occurrence of cancers in the body. Also, a deficiency in vitamin D can lead to osteoporosis in adults and rickets in children. A very good source of this vitamin is sunlight. In food, sources of vitamin D include fatty fish like salmon.


Calcium is very important for the formation of strong bones. Ideally, both vitamin D and calcium should be in enough amounts in the body to create perfectly healthy bones. Food sources of calcium include milk and dairy products, beans and broccoli.


Although selenium is a rarely mentioned mineral, it is nevertheless very important for the body. This mineral is essential as it helps boost the immune system. It also reduces inflammation in the body, as well as helps in the prevention of some cancers. Food sources of selenium include sunflower seeds, shellfish and red meat.

Vitamin C

Vitamin C has always been included in the list of very important vitamins for the body. This vitamin is an antioxidant which helps prevent cell and tissue damage by the formation of free radicals in the body. It also helps protect the brain from damage for people who have Alzheimer’s Disease. Vitamin C is an anti-stress vitamin, allowing the body to deal with stress better. It is also common knowledge that vitamin C helps protect the body from common colds. Food sources for this vitamin include citrus fruits, bell peppers, papaya, dark leafy vegetables, broccoli and strawberries.

Vitamin B

Vitamin B is commonly known as a cancer-fighting vitamin. It also helps reduce the possibility of occurrence of Alzheimer’s disease. It plays an important role in blood formation. For women who are pregnant, vitamin B reduces the risk of the baby developing defects. Food sources of this vitamin include spinach, beans, broccoli and oranges.