The human body is composed of several cells, organs, and muscles. The human body even contains good bacteria that boost your immune system and the body’s ability to digest food.

For all of these components to function properly, your body should receive sufficient amounts of vitamins and minerals. These substances are essential to keep your body healthy and functional.

While some people have the time to regularly prepare well-balanced meals, others would prefer to take liquid vitamins and minerals to meet their body’s nutritional requirements. The latter is especially true for individuals who are always on the go.

Regardless of how you’re planning to stay healthy, make sure that your foods or supplements contain the following essential vitamins and minerals:

1. Magnesium

If you’re fond of working out to lose weight or gain muscles, your diet should include foods that contain magnesium, such as almonds and beans. Magnesium significantly affects your muscle contractions, making it easy for you to move your muscles and lift heavyweights.

Aside from these, magnesium also works as a natural muscle relaxant. By increasing your magnesium intake, your muscles can recover faster from inflammation and soreness. This will allow you to resume working out as soon as possible.

2. Vitamin C

Your immune system filters germs and bacteria that carry illnesses and diseases. A strong immune system reduces your risk of being sick. However, excessive exposure to stress and the natural aging process can weaken your immune system.

If you want to keep your immune system healthy even as you start to age, consume more orange juice, grapefruits, and kale as these are packed with vitamin C. Vitamin C is an important building block to keep your immune system strong.

Vitamin C is an excellent source of antioxidants that neutralizes free radicals that can cause premature cell aging. The antioxidants found in Vitamin C can effectively combat oxidative stress, keeping your body safe from neurodegenerative diseases. 

3. Vitamin B-12

Your energy levels can affect your mood and productivity during the day. It’ll be easy to maintain a positive attitude and accomplish more tasks if you start the day with high energy levels. If you want to achieve this goal, add Vitamin B-12 to your diet.

Vitamin B-12 is a requirement for your body to effectively convert food into energy. With this vitamin, foods that you consume will be broken down fast and used as fuel for improved energy levels.

Vitamin B-12 deficiency will make it hard for your body to convert food into energy. As a result, food will be stored in the body and can turn into fat. This can also make your body feel sluggish as your body won’t have any fuel to move around.

4. Calcium

Regardless of your responsibilities, your bone health can make or break your ability to move. Strong bones will allow you to engage in strenuous physical activities while having weak bones can reduce your mobility. The latter is especially true for seniors.

To ensure that your bones remain strong and healthy, regularly eat foods that contain calcium. Some of the most common examples of calcium-rich foods include salty fish, milk, cheese, and yogurt.

Aside from keeping your bones strong, calcium is also an essential ingredient to produce strong teeth. A healthy mouth will keep you safe from common periodontal diseases, such as bleeding gums, tooth loss, and chewing problems.

5. Vitamin A

Your eyes are one of the most important organs in your body. The things you saw in the past influence your knowledge, decisions, and reactions today. It’ll be challenging to live life if your vision is impaired or in worse cases, you went blind.

For you to effectively care for your eyes, meet the vitamin A requirements of your body. This vitamin can keep your eyes healthy and ward off night blindness. Vitamin A can also decrease your risk of suffering from age-related vision decline.

6. Vitamin D

Achieving any fitness goals will become a challenge if you have poor mental health. Anxiety and depression can become the reason why you’ll doubt your capabilities and lose the motivation to continue working out.

Exposure to stress and stressful situations should motivate you to change your diet and add more foods that contain vitamin D. This vitamin can effectively improve your mood and increase your happiness. As a result, it’ll be very easy for you to ward off stress and other mental health conditions.

Talk To Your Doctor

To ensure that your body receives the necessary vitamins and minerals, consult your doctor about your plans to change your diet or take supplements. If you're opting for supplements, then you should look for a complete formulation, like Daily 3® Multivitamin Supplement, that combines 12 vitamins and 8 minerals in a single capsule.

Making drastic changes to your diet and taking supplements without your doctor’s approval can adversely affect your health and safety.