One of the key conditions for a healthy lifestyle is proper nutrition. To ensure the body functions normally, certain vitamins and minerals should be consumed daily. They help strengthen the immune system and support an energetic, balanced, and active lifestyle.
Essential Vitamins and Minerals
- Vitamin D - Essential for bone health and a strong immune system. Sunlight is the most natural source, but it can also be obtained from fish, egg yolks, and dairy products.
- Vitamin C – Has an antioxidant effect, protects the body from infections, and supports skin health. It is most commonly found in citrus fruits, kiwi, and red peppers.
- B vitamins – Play an important role in energy production and improve nervous system function. Whole grains, legumes, and meat products are the main sources.
- Calcium – Essential for healthy bones and teeth. It is abundant in milk, cheese, yogurt, and green leafy vegetables.
- Iron - Essential for blood circulation and oxygen transport. Red meat, liver, spinach, and legumes are rich in iron.
- Zinc - Important for wound healing, immune system, and skin health. Meat, fish, seeds, and nuts are the main sources of zinc.
Including these vitamins and minerals in your daily diet is one of the simplest yet effective steps to protect your family's health.