Vitamins and minerals are recommended for the body because they have a specific role in order to maintain ones health. While some are required to maintain the health of the bones others are useful in generating energy in the body. They are extremely essential to the body and hence one must consume them in the required contents. You can gain these vitamins and minerals from fruits and vegetables and also from lean meats and dairy products. Lentils and pulses are also great sources of these vitamins.

Vitamin D is extremely essential for the body. It absorbs calcium from the foods and supplies it to the body. In order to get the required dose of this vitamin you must get a few minutes of early morning sun; that is the sun rays at dawn. If you are not able to get the vitamin in this way then it is best to get it from the foods that you eat. Milk, orange juice, cereals and margarine are good suppliers of vitamin D. In addition to this you can increase your consumption of calcium by eating milk products like cheese and yogurt. You can also start drinking a glass of milk daily.

Vitamin C is the next vital Vitamin. It fights infections and aids the healing of wounds. Strawberries, oranges, red meats and other citrus fruits help to increase the amount of vitamin C in the body. If you begin to feel weak and dizzy then you must drink a glass of orange juice immediately; you will feel an instant surge of energy. This is due to the high vitamin C content in the juice.

Next in line for the important minerals and vitamins is potassium. This controls the excess fats and ensures that ones blood pressure is in check. Potassium rich foods include potatoes, tomatoes and low fat dairy. Lowering your sodium intake is not a bad idea either. You could also eat plenty of salmon and tuna to stay fit and healthy.