Vitamins and minerals are health superstars. They perform Multiple number of health benefits for your body. They help shore up bones, heal wounds. Find out which are the best vitamins and minerals for a healthy body that will help you stay active in all seasons. It also plays an important role in  metabolism.

Vitamin B12

Foods rich in this vitamin, sardines, oysters, scallops, shrimp, lamb, turkey, chicken, rabbit and beef, dairy, especially cheese and yogurt, eggs. This type of vitamin does not lead to weight gain, conversely, help to maintain a healthy weight. Therefore, if you want  to lose weight, then you can take vitamin B12. It is crucial for the body.

Vitamin C

Vitamin C is the most important for a healthy body, Natural sources of vitamin C include: underbrush, Rosehip, citrus, parsley. This can help to  absorb iron. Vitamin C Deficiency leads to the fatigue, malaise, and inflammation of the gums.

Zinc

Zinc prevents anemia, Boosts the production of brain cells and fight against the proliferation of cancer cells. Zinc deficiency is the main cause of developing diabetes. This mineral is found in sources such as wheat, oats, barley, eggs, pumpkin seeds.

Vitamin B6

Helps to reduce water retention, strengthens the immune system and it contains a huge number of health benefits for people who suffering from cardiovascular disease. Some studies have shown that over 50% of people worldwide have vitamin B6 deficiency. One you can find this vitamin in sources like chicken, fish, whole grains, spinach.

Calcium

Calcium helps to maintain healthy bone structure and teeth, keeps the balance of hormones. Help the muscles to contract, keep your nerves sharp. At the same time, and proper functioning of the heart, it helps blood clotting. Helps to fight against the disease osteoporosis, It is very rich in Milk, Beans, Figs, Broccoli, Spinach and Dandelion leaves. Daily calcium needs vary by age, so that children and young people 9-18 years: 1,300 mg; adults 19-50 years: 1,000 mg.

Vitamin B1

Also known as thiamine, it is essential for converting food (carbohydrates) into fuel (glucose),  That it improves nervous system function, vitamin B1 accelerates digestion, while working to neutralize gas. Additionally, It can cut your hunger. The best sources of vitamin B1 are yeast, green vegetables and rice.

Magnesium

Your body contains 20-28 grams of magnesium. This plays a key role in preventing anxiety, fear, nervousness, It also ensures proper functioning of the heart muscle. The daily requirement of magnesium is 300 mg for a healthy body.