Vitamins and minerals — tiny but vital

Needed in small amounts but each has a specific job. Missing them → deficiency diseases.

• Vit A — vision. Sources: carrot, papaya, liver.
• Vit B-group — energy metabolism. Sources: whole grains, eggs, green leaves.
• Vit C — immunity, healing. Sources: amla, orange, guava, lemon.
• Vit D — bone health (from sunlight on skin + egg yolk, fish).
• Iron — red blood cells. Sources: spinach, jaggery, dates, meat.
• Calcium — bones, teeth. Sources: milk, paneer, ragi, sesame.
• Iodine — thyroid. Source: iodised salt, sea fish.