*π½οΈ Essential Vitamins & Minerals with Their Top Food Sources*
*Vitamin A* β For eyes, skin, immunity
β’ Carrots
β’ Sweet potatoes
β’ Spinach
β’ Eggs
β’ Mangoes
*Vitamin B Complex* β Energy, brain & cell function
β’ Whole grains
β’ Eggs
β’ Milk
β’ Leafy greens
β’ Nuts & seeds
β’ Meat & fish
*Vitamin C* β Immunity & iron absorption
β’ Oranges
β’ Guava
β’ Strawberries
β’ Bell peppers
β’ Amla
*Vitamin D* β Bone strength, immunity
β’ Sunlight
β’ Fortified milk
β’ Egg yolks
β’ Fatty fish (salmon, tuna)
*Vitamin E* β Skin health & antioxidant
β’ Almonds
β’ Sunflower seeds
β’ Spinach
β’ Avocados
*Vitamin K* β Blood clotting & bones
β’ Kale
β’ Broccoli
β’ Cabbage
β’ Green beans
*Calcium* β For bones & teeth
β’ Milk & dairy
β’ Ragi
β’ Almonds
β’ Broccoli
β’ Tofu
*Iron* β For healthy blood & energy
β’ Spinach
β’ Lentils
β’ Red meat
β’ Pumpkin seeds
β’ Dates
*Magnesium* β Nerves, muscles, sleep
β’ Nuts (almonds, cashews)
β’ Bananas
β’ Dark chocolate
β’ Whole grains
*Zinc* β Immunity & wound healing
β’ Chickpeas
β’ Yogurt
β’ Pumpkin seeds
β’ Meat
β’ Cashews
