INFOGRAPHICS

1

Vitamin C Immunity, antioxidant Citrus fruits, peppers, parsley

2

Vitamin D Bone health, immunity Sunlight, fatty fish, eggs

3

B12 Energy, nervous system Meat, fish, dairy

4

Omega-3 Heart, brain health Fish, walnuts, flaxseed

5

Zinc Immunity, wound healing Meat, nuts, legumes

6

Magnesium Muscle, nerve, sleep quality Leafy greens, almonds, dark chocolate

7

Iron Energy, blood formation Red meat, spinach, lentils, raisins

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With meals A, D, E, K – fat-soluble vitamins

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On empty stomach Some minerals – better absorption

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Morning B vitamins, C – for energy

⏰

Evening D3, magnesium – sleep quality

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Drink at least 2 liters of water daily. Hydration supports vitamin absorption and overall health.

☀️

Get 15–20 minutes of sun exposure for vitamin D. Consider supplements especially in winter.

🥗

Eat a balanced diet. Variety of fruits, vegetables, whole grains and protein matters.

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Regular sleep (7–8 hours) is critical for immunity and energy.

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Get at least 150 minutes of moderate physical activity per week.

Vitamin & Mineral Guide