Mineral mastery: Understanding your daily nutritional needs


02 Jan 2024

Mineral Mastery: Nourishing Your Body for Optimal Health.

Nutrition is the single most important requirement of staying healthy. You buy the best Kotak health insurance plans to keep yourself safe. But you need to follow a balanced diet and supply your body with the essential nutrition to stay fit and wholesome. Look at this article to learn more about the essential nutrients your body needs regularly and how you can find them through food sources.

What is a balanced diet?

A balanced diet refers to a meal that supplies your body with all the nutrition it needs, from proteins to minerals. Unless you have a balanced diet, you cannot meet your daily nutritional requirements. It is a good idea to have a variety of foods, including whole grains, nuts and fresh fruits and vegetables to give your body all the nutrition it requires.

Foods rich in minerals

Meeting daily dietary needs requires consuming a lot of minerals regularly. Here are the top minerals you need and how you can get them:

Vitamin A

Vitamin A is vital for growth and development. It is also needed for a healthy immune system and aids reproductive health. You can find a lot of Vitamin A in fish, green leafy veggies and dairy products like milk and cheese.

Vitamin B

There are different categories of Vitamin B such as B1, B2, B3, B6, B12, etc. Vitamin B plays a large role in keeping you fit and is one of the most important minerals you need to consume. You get Vitamin B from whole grains, dairy and meat products.

Vitamin D

For optimal bone health, your body requires a lot of Vitamin D which isn't always found in food sources. However, some foods rich in this vitamin include fish, egg yolks and mushrooms.


Calcium is needed for your bones and muscles to function properly and also for the nerves to send proper signals to the brain. You can get a lot of calcium in dairy products, leafy greens, vegetables such as broccoli and cabbage and whole grains.


Copper’s main function in the body is to create new red blood cells. You need enough copper to have the right balance in your blood. Have a lot of nuts and shellfish to enhance your copper mineral intake.


Iron is one of the most important minerals your body needs and it is required for several bodily functions such as the proper running of the essential organs, good circulatory health and overall muscle strength. Have a lot of dark-coloured foods such as beets, dates, liver, and leafy greens to get enough iron.

These are some of the most essential minerals you need, so make sure you have a balanced diet where foods with these minerals are included.


Ensure you have balanced nutrition at all times. It is easy to get the minerals your body needs from various food sources. However, meet your doctor regularly and if you notice a deficiency in any mineral, speak to your doctor and see what supplements you may need. Make health your priority and the quality of your life will automatically improve.

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The content of this blog has been created and carefully reviewed by the esteemed team at Kotak General Insurance, with the sole purpose of providing valuable guidance and sharing insights on the importance of general insurance. Our objective is to assist users in making informed decisions when purchasing or renewing insurance policies for their cars, bikes, and health. Our expertly curated information aims to empower our readers with the knowledge they need to protect their valuable assets and financial interests.