Do you often feel lethargic and low on energy? Do you have trouble falling asleep or staying asleep at night? Are you constantly fatigued from working long hours in your job? If the answer to any of these questions is yes, it might be time that you address your body’s vitamin and mineral deficiency. Whether it’s a general diet that isn’t well-balanced enough, or if you are just not eating the right foods on a regular basis, having sufficient levels of certain key vitamins can make all the difference in how well your body functions.

What Are the Key Vitamins in a Good Diet?

It is important to have enough vitamins and minerals in your diet because they are essential to good health. Vitamins and minerals are organic chemicals that are important in the body because they have certain functions. For example, Vitamin A is important for the immune system, while Vitamin C is important for staying healthy because it helps the body absorb iron and fight infections. Vitamins and minerals are especially important during pregnancy and breastfeeding because the body requires additional amounts to support the growing baby and lactation process. There are a few key vitamins that people should be eating more of to ensure their bodies are receiving the proper amount. Vitamin D is important for the body because it helps maintain bone density and build muscle. Vitamin C is important for the immune system and metabolism, especially in the presence of iron. Omega-3 fatty acids are very important for brain and cardiovascular health and B vitamins are important for energy and metabolism.

Vitamin D

There are a couple of surprising facts about Vitamin D. Firstly, Vitamin D is actually referred to as the “sunshine vitamin” because it is produced by the body when it is exposed to sunlight. The fact that Vitamin D is actually produced by the body is what makes it so important for good health. What is interesting, however, is that even though Vitamin D is produced by the skin when exposed to sunlight, many people are still deficient in this vital vitamin. Vitamin D is needed for the body to be able to absorb calcium and mineral that is present in the foods that you eat. If you are one of the many people who are deficient in Vitamin D, you may want to consider adding more foods that contain this important nutrient to your diet. One good source of Vitamin D is Chlorella because it contains a high amount of Vitamin D2. Other good sources are Vitamin D-fortified milk, yogurt, eggs, and salmon.

Omega-3 Fatty Acids

Omega-3 fatty acids are a supplement that is important for maintaining heart health. You will often hear people talk about the importance of a “healthy heart” and that is because a well-functioning heart requires a certain amount of nutrients to support its health. One of the nutrients that a high-omega-3 fatty acid diet is important for is reducing the risk of heart disease. There are many types of fish that are high in omega-3 fatty acids, but one of the best types of fish to take this supplement from is Salmon. Salmon is high in two types of omega-3 fatty acids: EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). What makes Salmon one of the best sources of these nutrients is that it is high in the DHA type, which is very important for healthy eyesight. Salmon is a great source of Vitamin D, potassium, protein, and healthy fats.

B Vitamins

B vitamins are an important part of the metabolism process. They are needed for energy and metabolism, which is why a well-balanced diet that contains B vitamins is important for an active lifestyle. One of the most common B vitamins that people are low in is B-12, which is a key nutrient for maintaining healthy red blood cells and brains. B-12 is found in animal products such as milk, cheese, and seafood. Many fruits and vegetables are good sources of B vitamins, but one of the most common deficiencies that are often overlooked is folic acid. Folic acid is needed for a healthy pregnancy, which is why many women take a B vitamin supplement while they are trying to get pregnant. Folic acid is found in many foods but may be more easily consumed by eating more vegetables such as spinach, asparagus, and cauliflower.

Vitamin C

Vitamin C is an important nutrient that the body needs for many reasons. Vitamin C is important for the immune system because it helps with the body’s ability to fight off infections. It is also important for the metabolism of steroids because it helps the body to break down proteins and fats. Vitamin C is especially important for people who exercise often because it helps the body to be more efficient and helps reduce fatigue. There are many foods that are high in Vitamin C and one of the best in oranges. Orange juice is also a great source of Vitamin C, but many people like to consume oranges because they are a good source of Vitamin C and they taste good too. Vitamin C is found in many fruits such as strawberries, kiwis, broccoli, and oranges.


Iron is an important mineral that is needed for healthy blood flow and oxygen in the body. This can be a tricky one because while many vegetables are high in iron, the type found in plants is not the same as the iron found in meat. The best way to get the right amount of iron is to consume red meat. Red meat is one of the best sources of iron because of the way it is metabolized. Other types of meat such as chicken, turkey, and fish, which often contain white meat, are not as good of an iron source. One of the best sources of iron is beef, especially grass-fed beef. Beef is high in protein and contains many essential vitamins and minerals, including iron.


Zinc is an important mineral for the immune system, growth, and development of the body, and for hormone regulation. This mineral is found in many foods, but one of the best sources is oysters. Oysters are one of the richest sources of zinc and they are quite tasty too. One of the reasons why oysters are so high in zinc is that they are packed full of zinc-rich algae. Zinc is found in many other foods such as nuts, seeds, and dairy products, but oysters are a great non-meat source of this mineral.


Having the right amount of vitamins and minerals in your body can make all the difference in how well your body functions and how long you will live. Vitamins and minerals are very important, but it is important to make sure you are also eating the right types of foods. A balanced diet that is rich in a variety of vitamins and minerals is the best way to guarantee that you are getting enough of these important nutrients.