Essential Nutrients and Their Natural Sources 1. Vitamin C Immunity Skin Glow Boosts immunity Helps absorb iron Antioxidant-rich Top Picks: Amla Ayurvedic superfruit Guava Vitamin C powerhouse Bell Peppers Especially red ones Citrus Fruits Orange, lemon, lime 2. Vitamin D Bone & Immune Health 領 Supports calcium absorption Strengthens immunity Produced via sunlight Top Picks: 拏 Milk Products Fortified & reliable 讀 Eggs Dont skip the yolks! Fatty Fish Salmon, mackerel Mushrooms Sun-exposed varieties 領 3. Calcium Strong Bones & Muscles 醴 Bone & teeth health Heart rhythm & nerve support Top Picks: 拏 Milk Classic calcium source 塞 Leafy Greens Spinach, kale Sesame Seeds Tiny but mighty Soybeans Nutrient-dense & protein-packed 4. Iron Energy & Oxygen Flow 喝 Builds hemoglobin Fights fatigue Top Picks: Tofu Veg-friendly source Green Peas Fiber iron 北 Lentils Iron-rich & filling 塞 Spinach A leafy legend 5. Zinc Immunity Healing Supports cell repair Maintains taste & smell Top Picks: 寧 Oysters Zinc champions Soybeans Protein & minerals Pumpkin Seeds Crunchy rich 樂 Nuts Almonds, cashews, peanuts 6. Magnesium Muscle & Nerve Support 溺 Builds protein & DNA 啕 Regulates blood sugar Top Picks: 樂 Nuts Cashews, almonds 塞 Spinach Iron magnesium combo Oats Great start to your day Bananas Convenient & nutritious