📌 𝗘𝗦𝗦𝗘𝗡𝗧𝗜𝗔𝗟 𝗩𝗜𝗧𝗔𝗠𝗜𝗡𝗦 𝗙𝗢𝗥 𝗧𝗛𝗘 𝗕𝗢𝗗𝗬:
✅ Vitamin A – Eyes, Skin, Immunity
🥕 Carrots, Sweet Potatoes, Spinach, Eggs, Liver
✅ Vitamin B1 (Thiamine) – Nerve Function, Energy
🌾 Whole Grains, Nuts, Pork, Legumes
✅ Vitamin B2 (Riboflavin) – Energy, Skin Health
🥬 Green Veggies, Dairy, Eggs, Meat
✅ Vitamin B3 (Niacin) – Digestion, Nerves, Skin
🥩 Chicken, Fish, Peanuts, Mushrooms
✅ Vitamin B5 (Pantothenic Acid) – Hormones, Metabolism
🍄 Mushrooms, Broccoli, Chicken, Avocado
✅ Vitamin B6 – Brain, Mood, Immunity
🐟 Bananas, Tuna, Poultry, Potatoes
✅ Vitamin B7 (Biotin) – Hair, Skin, Nails
🥚 Egg Yolk, Almonds, Cauliflower, Salmon
✅ Vitamin B9 (Folate) – Cell Growth, Pregnancy
🥗 Leafy Greens, Lentils, Beans, Liver
✅ Vitamin B12 – Nerves, Blood Formation (not in plants)
🥩 Meat, Eggs, Fish, Fortified Cereals
✅ Vitamin C – Immunity, Antioxidant
🍊 Citrus Fruits, Guava, Bell Peppers, Broccoli
✅ Vitamin D – Bones, Immunity
🌞 Sunlight, Fortified Milk, Eggs, Fatty Fish
✅ Vitamin E – Skin, Antioxidant
🌻 Sunflower Seeds, Almonds, Spinach, Vegetable Oils
✅ Vitamin K – Blood Clotting, Bone Health
🥬 Kale, Spinach, Broccoli, Liver
📌 𝗘𝗦𝗦𝗘𝗡𝗧𝗜𝗔𝗟 𝗠𝗜𝗡𝗘𝗥𝗔𝗟𝗦 𝗙𝗢𝗥 𝗧𝗛𝗘 𝗕𝗢𝗗𝗬:
✅ Calcium – Bones, Teeth, Muscles
🥛 Milk, Cheese, Yogurt, Tofu, Broccoli
✅ Iron – Oxygen Transport, Energy
🥩 Spinach, Red Meat, Beans, Lentils, Fortified Cereals
💡 Pair with Vitamin C for better absorption
✅ Magnesium – Muscle Function, Nerves
🌰 Nuts, Seeds, Dark Chocolate, Whole Grains
✅ Zinc – Immunity, Wound Healing
🐚 Pumpkin Seeds, Meat, Shellfish, Chickpeas
✅ Potassium – Heart, Nerves, Fluid Balance
🍌 Bananas, Sweet Potatoes, Spinach, Coconut Water
✅ Phosphorus – Bones, Energy
🐟 Meat, Fish, Dairy, Whole Grains
✅ Sodium – Fluid Balance, Muscles
🧂 Salt, Pickles, Bread (small amounts needed)
✅ Iodine – Thyroid Function
🧂 Iodized Salt, Seaweed, Dairy, Fish
✅ Selenium – Antioxidant, Thyroid
🌰 Brazil Nuts, Eggs, Tuna, Sunflower Seeds
✅ Copper – Iron Absorption, Nerves
🥜 Nuts, Seeds, Shellfish, Dark Chocolate
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Have you ever felt tired all the time, had brittle nails, or just kept falling sick? These are signs your body might be missing essential vitamins and minerals, even if you eat three meals a day. Today, we’ll simplify what each vitamin and mineral actually does in your body. And the best vegetarian and non-vegetarian foods to get them from. No confusing jargon, just real health talk. Vitamin A helps you see in the dark, keeps your skin glowing, and supports your immune system. If you’re low on vitamin A, you might get dry eyes, rough skin, or fall sick more often. Vegetarians can get it from carrots, sweet potatoes, spinach, and mangoes, all rich in betaarotene, which the body converts to vitamin A. Non-vegetarians go for egg yolks, fish oil, and liver. Just don’t overdo it. Vitamin A is fat soluble so it can build up. This is a group of eight B vitamins like B1, B2, B6 and B12. They turn food into energy, keep your nervous system strong, and make red blood cells. Deficiency, you’ll feel tired, anxious, get mouth ulcers, or even numbness in hands and feet. For vegetarians, whole grains, dowels, seeds, nuts, and milk are helpful. But vitamin B12 is missing in plant foods. So vegans need supplements or fortified foods. Non-veg folks get B12 easily from meat, fish, eggs, and dairy. Vitamin C helps your body fight infections, heal wounds, and keeps your skin tight and glowing. If you’re deficient, you might have bleeding gums, frequent colds, or wounds that take long to heal. Eat oranges, guava, amla, bell peppers, and tomatoes if you’re vegetarian. Even non-veg people need it. Meat has little vitamin C, so fruits and veggies are still essential. [Music] Vitamin D helps your body absorb calcium, strengthens your bones, and lifts your mood. Deficiency causes bone pain, muscle weakness, or even depression. Vegetarians, sit in sunlight for 20 minutes, and eat fortified milk mushrooms, or take D3 supplements. Non-vegetarians, fatty fish, eggs, and cod liver oil are great natural sources. Vitamin K helps your blood clot properly after a cut and supports bone density. Deficiency can lead to excessive bleeding or bruising easily. Leafy greens like kale, broccoli, spinach, and cabbage are excellent veg sources. And for non-vegetarians, liver cheese, and eggs contain vitamin K2, which also supports heart health. Calcium builds your skeleton, keeps your teeth strong, and helps your heart and muscles work. Deficiency, weak bones, tooth decay, or even muscle cramps. Vegetarians focus on milk, yogurt, paneer, sesame seeds, and tofu. Non-veg, sardines with bone, salmon, and egg yolks are solid sources. Iron helps your blood carry oxygen. Without it, you’ll feel weak, pale, or even have hair loss. Vegetarians eat spinach, rajma, lentils, jaggery, and pair it with vitamin C to boost absorption. Meat lovers, lucky you. Red meat, liver, chicken, and fish contain hem iron, which is absorbed better. Zinc supports healing, fights infections, and helps with taste and smell. Zinc deficiency, you’ll have slow wound healing, frequent colds or even acne. Vegetarians should eat pumpkin seeds, legumes, cashews, and whole wheat. Non-veg oysters, beef, and chicken are great zinc boosters. Magnesium keeps your muscles, nerves, and heart rhythm in balance. Low magnesium can cause cramps, mood swings, and even poor sleep. Vegetarians go for dark chocolate. Yes, you heard that right. Bananas, legumes, oats, and spinach. Non-vegetarians get it from salmon, tuna, and meat. Iodine supports your thyroid gland, which controls metabolism and hormones. Without it, you may gain weight, feel tired, or develop a goita. You know that neck swelling. Use iodized salt and eat seaweed, dairy, or potatoes. Seafood eaters, you’re in luck. Fish, shrimp, and eggs have natural iodine. Potassium keeps your heart beating properly and prevents muscle cramps. Low potassium, you’ll feel weak, dizzy, or have irregular heartbeat. Trust me. Vegetarian picks, bananas, coconut water, potatoes, and dals. Non-veg chicken milk and salmon deliver decent potassium, too. So, next time you feel low on energy or keep falling sick, check your nutrients, not just your schedule. It’s not about eating more, it’s about eating right, colorful, diverse, and balanced. Whether you’re veg or non-veg, your body speaks. Just listen to it. Drop a comment if you want us to cover supplements, immunity boosting diets, or kid-friendly nutrition next. And don’t forget to like, subscribe, and share this video with someone who skips their veggies.
