Fighting and treating anemia is a time – consuming process in which you do not only have to pay attention to the treatment of your current condition, but you have to pay attention to the improvement of the general condition of your body. Vitamins are crucial when it comes to leading a healthy life. Here is a list of some very important minerals and vitamins you should be getting through nutrition:

1. Minerals

Minerals are highly important ingredients of foods and they control numerous processes in our organism. If our body lacks minerals, the general well being of our body can be seriously endangered. It is very important to give your body enough minerals through proper nutrition, so we give you a list of groceries where they can be largely found.

  • Calcium: milk, cheese, grains, all kinds of green vegetables, honey and apples
  • Sodium: celery, apples, strawberries, goat milk, cheese, black figs
  • Iodine: fish, seafood, white meat, egg yolks, pineapple, carrots, tomatoes, spinach, peas, strawberries, potatoes, mushrooms, bananas
  • Phosphorus: egg yolks, corn, wheat germs, nuts, peas, lentils, beans, milk, fish, honey
  • Brimstone: cabbage, cauliflower, corn, egg yolks, nuts, peas, milk, honey, fish, lentils, carrots, spinach, white onions, apples, peaches, melons
  • Potassium: parsley, cabbage, pumpkins, olives, almonds, figs, peaches, apples, cherries, plums, honey, black currant
  • Magnesium: grapes, almonds, peanuts, nuts, cocoa, beans, peas, clams, figs, oranges, corn, wheat germs, egg yolks, goat milk. Magnesium is your body’s natural resource for removing toxins from your organism.
  • Iron: green leafy vegetables, especially nettle and spinach, blueberries, black currant, blackberries, egg yolks, oysters, artichokes, grains, liver, apricots and red meat
  • Manganese: parsley, green vegetables, almonds, egg yolks. The absorption of manganese depends on the intake of iron and phosphorus.
  • Fluorine: milk, cheese, fish oil, spinach, tomatoes, goat milk. Fluorine is linked to calcium. It is crucial for the health of your teeth.
  • Chlorine: coconuts, dried figs, carrots, fish, cheese, beetroots, milk and all kinds of vegetables
  • Zinc: clams, beans, green leafy vegetables, wheat germs, fish, mushrooms, sunflower seeds, soybean, meat.

It should be mentioned that there also exist harmful minerals such as aluminum, mercury, nickel and cadmium. Too much aluminum can cause the Alzheimer’s disease. Mercury causes physical fatigue, lack of appetite, shivers, swollen gums etc. Nickel brings damage to the liver, kidneys and brain and cadmium is harmful to your lungs, liver, kidneys and sex organs since it destroys the zinc in your organism.


Every vitamin has a special function in our body, and they each deserve special attention.

Vitamin A

Vitamin A deficiency may cause: eyesight problems, migraines, high blood pressure, insomnia, menstrual disorders, decreased resistance to infections.

Vitamin A provides: cell rejuvenation, sex hormones balance, bone, cartilage, hair, nails and skin strengthening, protection from pregnancy disorders and infections, regulation of blood pressure and sleep improvement.

Sources: Liver, apricots, melon, carrots, dandelion, tomatoes, zucchinis, spinach, parsley, egg yolks, wheat germs, onions, red onions, butter, lemon, oranges and fish oil.

Vitamin A can be toxic in exaggerated quantities and can especially become dangerous during pregnancy because it may cause damage to the fetus. The daily dose of vitamin A for adults should be 0,8 to 1 mg.

B1, B2, B5, B6, B12 vitamins

Vitamin B deficiency can cause: psychological disorders, disorders in the liver and digestive organs, anemia and malnutrition, cataract, chapped lips and hands, paralysis and in the most severe cases death.

B complex vitamins have a positive effect on the nervous system, liver stimulation and blood quality improvement, growth of hair and nails. It also successfully fights constipation.



This vitamin contributes to the well functioning of the nervous system and regulates sugar metabolism. It decreases heart muscle and digestive organs tension and also helps with growth. This vitamin can be found in yeast, pork, offal, lentils, dried vegetables, nuts, hazelnuts, wheat germs, potatoes, fish etc. The daily dose of this vitamin for adults is 1.3 to 1.5 mg.


This vitamin has a positive effect on skin and mucous membranes health, eyesight, and it also regulates fat, protein and sugar metabolism. The sources of this vitamin are: liver, yeast, mushrooms, fish, meat, eggs, milk, cheese, almonds, hazelnuts, lentils, peas, spinach, cabbage and wheat germs. The daily dose for adults is 1.5 to 1.8 mg


It positively affects skin, hair and mucous membranes health. Vitamin B5 also makes wounds heal faster and regulates water circulation in your organism. Its sources are: liver, meat, egg yolks, nuts, yeast, potatoes, wheat germs and milk. The usual daily dose for adults is 7 to 10 mg.


Vitamin B6 regulates protein metabolism and bile acids composition. It can be found in salmon and sardines, liver, meat, nuts, wheat germs, yeast, lentils, peas, cabbage, spinach, celery, potatoes and bananas. The daily intake of this vitamin for adults should be 2 to 2.2 mg.


Vitamin B12 helps with growth, red blood cells production and has a positive effect on nerve and skin cells. The sources of this vitamin are: liver, offal, meat, milk and eggs. This vitamin is synthesized in the digestive organs and its daily dose for adults is 2 mg.


This vitamin is highly useful when it comes to growth, the nervous system well-functioning, mucous membranes health and skin health. It can be found in liver, fish, mushrooms, chicken, lentils, peas, meat, almonds, rice, hazelnuts and honey. The daily dose of this vitamin for adults should be 15 to 18 mg.


As we have already mentioned before, vitamin C is crucial when it comes to treating iron deficiency successfully since it helps with the absorption of iron. But, this is not the only function of vitamin C. It is, in many ways, a useful vitamin that should be a part of your healthy nutrition. Vitamin C deficiency may cause serious health problems since it causes loss of teeth, various bleedings, cellulitis, rheumatism, weak muscles, adrenal insufficiency and decreases your organism’s ability to fight infections. Vitamin C helps with the strengthening of blood vessels and gums. It regulates the functioning of adrenal glands and improves your body’s immune system. It also helps with the development of your bones, connective tissues, cartilage and dental tissue.

The sources of this vitamin are numerous. It can be found in blackberries, strawberries, paprika, tomatoes, lemon, oranges, grapefruit, cabbage, potatoes, parsley, black currant, honey and all kinds of fruits and vegetables. You can often hear, here and there, that large amounts of vitamin C can even fight cancer. It can be consumed in large quantities, even up to 1000 mg. daily. All of the extra vitamin C is passed on through urine without any consequences. The minimal daily dose is 60 to 100 mg. a day for grownups.


Vitamin D is another extremely important vitamin since its deficiency may cause rickets, decalcification, tooth caries and disturbances in the development and growth in children. It is very useful since it helps with bone strengthening, calcium metabolism and regulates the quantities of sugar and phosphorus in your blood. This vitamin can be found in fish liver, salmon, eels, fish oil, liver, egg yolks and mushrooms. Vitamin D is also created in the skin under the influence of the sun.


Vitamin E deficiency can have serious consequences since it may decrease your body’s resistance to infection and it speeds up the process of aging. It also makes your muscle tissue weak, which makes it easier for you to get seriously injured during physical work. It is a highly useful vitamin that releases your body of toxins. It improves the function of muscles and fights certain types of cancer. Vitamin E can be found in wheat germs, almonds, nuts, hazelnuts, vegetable oil, cabbage, spinach, eggs and honey. The daily dose of this vitamin for adults should be 15mg.


Vitamin K deficiency can cause hemophilia, anemia, and disorders in blood coagulation. Vitamin K has a positive influence on growth and blood coagulation. Its sources are: cauliflower, tomatoes, cabbage, spinach, carrots, grains, wheat germs, eggs and honey. The daily dose for adults is 2 to 4 mg.


Vitamin U deficiency causes stomach and duodenum ulcer. This vitamin helps in the strengthening of the digestive organs’ muscles. The sources of this vitamin are fresh cabbage, tomatoes, green salad, carrots and celery.


Vitamin H is useful in the development of nerve and blood cells and it helps your body to produce healthy red blood cells. It also has a positive effect on the liver and its proper functioning. This vitamin can be found in liver, egg yolks, mushrooms, peas, yeast, red cabbage, corn, milk, cheese, potatoes, bananas and tomatoes. The daily intake of vitamin H in adults should be around 15 to 20 mg.