Vitamins :

• Vitamin A: It is a fat-soluble vitamin, responsible for immunity, better eyesight, growth and development of cells. It is also a powerful antioxidant including green leafy vegetables, milk, eggs, orange and yellow coloured foods like lemon, carrots, etc. in your diet.

• Vitamin B 12: It is a water-soluble vitamin, which helps to increase the production of RBCs, improves sperm count and nourishes the neurons. It supports the proper functioning of the nervous system and helps to reduce and manage stress. Include fish, meat, milk, curd, cheese, eggs, etc. in your daily diet. If you are a vegetarian, then go for a B12 supplement as it is not found in grains and plants.

• Vitamin C: It helps in iron absorption, manages high blood pressure, supports immunity, wound healing and maintaining teeth, bones and cartilage. Include green vegetables like spinach, cauliflower, broccoli, fruits like oranges, strawberries, kiwi, red and green peppers, etc.

• Vitamin D: It regulates the levels of phosphate and calcium in our body, improves testosterone levels while reducing the chances of stroke. It is also important for muscle, teeth and bone health. Consume foods like red meat, egg yolks, soy products and oily fish like tuna, sardines and salmons.

• Vitamin K: It is required for blood coagulation, wound healing, reducing blood pressure and completing the synthesis of proteins. Include spinach, kale, broccoli, nuts, seeds, soya beans, dairy products and plant-based oils in your diet.

Minerals :

• Sodium: Daily intake should not be more than 5 grams per day.

• Calcium: Include yoghurt, milk, cheese, tofu, oats, soybean etc. Calcium helps to reduce muscle damage, build stronger bones and healthier teeth.

• Iron: It helps in the formation of haemoglobin and supports the transfer of oxygenated blood from our lungs to the rest of the body. Include foods like eggs, beans, whole grains like oats, wheat, etc. It is a misconception, that as men don’t menstruate their iron requirement is less in comparison to females, but it is not true.

• Potassium: It helps to improve muscle contractions, regulates fluid balance and is responsible for the proper functioning of the nervous system. It also prevents kidney stones and the risk of stroke. Include foods like banana, green veggies like broccoli, spinach, tomatoes, potatoes, oranges, lemons, beans, lentils, etc.