A healthy and well balanced diet is a precursor to a healthy body. A healthy and well balanced diet contains the nutrients which are essential for the body to function properly and for the development of a strong immune system that can fight off diseases and protect the body. The essential nutrients of a healthy and well balanced diet include vitamins, minerals, fibers, carbohydrates and proteins. Vitamins and minerals are the most essential nutrients that the body requires to maintain its health.

Essential vitamins

1. Vitamin A : Vitamin A is essential for the body to develop a strong immune system. It promotes good eyesight and is also essential for a healthy skin. Food rich in Vitamin A include carrots, cheese, leafy vegetables and oily fish.
2. Vitamin D: Vitamin D can be found in eggs, cereals and oily fish. However, it is the only vitamin which the body produces naturally when exposed to sunlight. Vitamin D is essential for healthy and strong bones and teeth. It also helps in the absorption of calcium which is an important mineral needed for a healthy body.
3. Vitamins B1, B2, B3 B5, B6: Meat products, milk, cheese, eggs, vegetables, grains and fruits are a rich source of these vitamins which is essential for the body maintain healthy muscles and tissues. These vitamins also help the body to break down food and release energy for performing its functions. These vitamins also help in protecting against digestion problems. Vitamin B6 also aids in the production of haemoglobin.
4. Vitamin E: Vitamin E which is found in vegetables, cereals, vegetable oils, nuts and seeds helps to protect the body from damage that is caused by free radicals.
5. Vitamin K: Vitamin K is essential for blood clotting and for the formation of healthy bones. It can be found in cereal, pork, vegetables, vegetable oils and cheese.
6. Vitamin C: This vitamin is essential for healthy cells and tissues. It can be found in fresh fruits and green vegetables.
7. Folic Acid or Folates: Vegetables, fruits, cereals and meat are rich sources of folates that help in the production of red blood cells.
8. Vitamin B12: An essential vitamin, vitamin B12 is essential for the production of red blood cells and for maintaining a healthy nervous system. It also processes folic acid and can be found in fish, cheese cereals, eggs and meat.

Essential Minerals

1. Potassium: Meat, fish, vegetables, bananas, milk, nuts and seeds are rich sources of potassium which regulates body fluids and keeps the blood pressure in control.
2. Calcium: This mineral is important for maintaining healthy bones and for proper functioning of the nervous system. It also aids in blood clotting and one can get the required dose of calcium from milk and milk products, vegetables, nuts and sardines.
3. Iron: Foods rich in iron content are red meat, leafy vegetables, nuts and wholegrain. Iron is essential for the production of red blood cells.
4. Magnesium: Magnesium is essential for the proper functioning of the nervous system. It also keeps the parathyroid glands working and ensures bone healthy and density. Foods rich in magnesium are cereals, grains, dairy products, vegetables and nuts.
5. Zinc: Zinc is responsible for producing new cells and enzymes and for repairing tissues. It can be found in milk, cereals, meat and seafood.
6. Copper: The best sources of copper are nuts, seeds and shellfish. Copper is essential for the body as it produces red and white blood cells. Copper also keeps the immune system and bones healthy.
7. Selenium: selenium can be found in dried nuts or dry fruits. This mineral keeps the immune system strong and healthy. Selenium also protects cells from damage.
8. Chromium: The body needs chromium to enhance the action of insulin and it can be found in lentils, spices and meat.
9. Phosphorous: This mineral is essential to build strong bones and teeth. It also breaks down food to release energy. Foods rich in phosphorous include eggs, nuts, fish, rice, meat and dairy products.

These vitamins and minerals must be taken essentially every day in the diet so that the body stays healthy enough to fight against bone diseases, heart diseases, skin diseases and life threatening diseases like cancer. Vitamins and minerals are in fact essential dietary tonics that keep the immune system up and working.