Vitamins and minerals that you need

Vitamin A

There are two main types of it. One comes from animal sources of food. You need it to help you see at night, make red blood cells, and fight off infections. The other is in plant foods and can help prevent an eye problem called age-related macular degeneration and to cells all over your body. Eat orange veggies and fruits (like sweet potato and cantaloupe), spinach and other greens, dairy products, and seafood such as shrimp and salmon. Too much vitamin A can hurt your liver, though.

Vitamin B12

Rev up before hitting the gym with a snack like a hard-boiled egg or cereal with vitamins added. B12 helps your body break down food for energy. Some athletes and trainers take supplements before workouts, but these don’t really boost your success if you’re getting enough in your meals.

Vitamin C

Despite claims made by some over-the-counter remedies, it doesn’t prevent colds. But once you have symptoms, drink orange or grapefruit juice to help yourself stay hydrated and feel better sooner. Your body must have vitamin C to help your bones, skin, and muscles grow. You’ll get enough from bell peppers, papaya, strawberries, broccoli, cantaloupe, leafy greens, and other fruits and veggies.

Calcium

This mineral, when mixed with sand, helps harden concrete. Its strength makes it the building block for your bones and teeth. It’s also key to make muscles, including your heart, move. Get calcium from milk, cheese, yogurt, and other dairy foods, and from green vegetables like kale and broccoli. How much you need depends on your age and sex. Check with your doctor about whether you should take a supplement.

Vitamin D

Like calcium, it keeps your bones strong and helps your nerves carry messages. It also plays a role in fighting germs. Careful time in the sun - 10 to 15 minutes on a clear day, without sunscreen - is the best source. Or you could eat fish such as salmon, tuna, and mackerel. There’s a little in egg yolks, too. You can also get milk and sometimes orange juice with added vitamin D

- Culled from WebMD