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