The vitamins and minerals we need most

Here are the six vitamins and minerals that our bodies need most to function satisfactorily:

Vitamin B-6
This vitamin regulates sleep, appetite and mood. It also contributes to the proper functioning of the nervous system. It is found in large quantities in pineapples, sweet potatoes, chicken and cereals.

Vitamin B-12
Vitamin B12 helps keep neurons and blood cells healthy. It improves concentration and erases fatigue. It also increases the production of hemoglobin. Yogurts, boiled eggs, beef, and turkey contain large amounts of vitamin B-12.

Folic acid
It is particularly important during the first weeks of pregnancy because it allows normal development of the baby’s brain and prevents a deformation of his spine. Lentils, spinach, leafy vegetables, hazelnuts, orange juice and broccoli are the foods that contain the highest amounts of folic acid.

Vitamin D3
This vitamin strengthens bones, teeth and muscles. The important sources of vitamin D3 are egg yolk, sardines, shark liver oil and soy products.

Calcium
This mineral strengthens bones and teeth, regulates blood pressure and relieves premenstrual syndrome. It also helps burn more calories, thus preventing your body from storing fat. Calcium also prevents osteoporosis. The main sources of calcium are dairy products (milk, yogurt, tofu, etc.), almonds and salmon.

Iron
Iron is the key factor for proper functioning of the brain. It also increases the energy level, prevents anemia and contributes to the production of red blood cells. Steak, peas, shrimp and sunflower seeds are the richest products in iron.