Here’s what vitamins and minerals you should consider taking for daily routine

1. Vitamin A
   Vitamin A is known as retinol or fat-soluble vitamin. Vitamin A can be found in fruits, vegetables, and milk. The benefits of vitamin A are to help fight infection, maintain healthy vision and strengthen bones and teeth.
2. Vitamin B
   You can find B vitamins in green vegetables, eggs, milk, and offal. The benefits of B vitamins are to maintain normal brain function and memory, keep the body’s metabolism stable, and reduce the risk of heart disease.
3. Vitamin C
   Vitamin C is known to contain antioxidants and is water soluble.Vitamin C can be found in many fruits and vegetables. The benefits of Vitamin C are that it can reduce the risk of getting colds, maintain healthy skin and tissues, and strengthen bones and teeth.
4. Vitamin D
   Vitamin D can be found in fish oil, milk and cereals. The benefits of vitamin D include maintaining nervous system function, influencing immune cell function, and bone health.
5. Vitamin E
   You should get 15 milligrams of vitamin E for organ health. Sources of vitamin E are avocados, spinach, nuts, seeds and vegetable oils. The benefits of vitamin E include maintaining muscle function, protecting cells from damage caused by toxins, and reducing the risk of cancer.
6. Vitamin K
   Vitamin K has benefits for blood clotting. This protein-rich vitamin is found mostly in green leafy vegetables. The benefits of Vitamin K include: helping wounds heal quickly, helping protect against heart disease and forming strong bones.
7. Calcium
   Calcium is needed for healthy bone growth. Most products high in calcium are milk, cheese and yogurt, tofu, spinach and soy. The benefits of calcium include helping to achieve healthy blood pressure, improving muscle function and aiding hormone secretion.
8. Zinc
   Sources of zinc are found in nuts and seeds. The benefits of zinc include boosting the immune system, reducing the risk of cancer and improving memory.