Vitamin & mineral library
Know your nutrients
What each nutrient does, where to find it in Indian foods, how much is generally recommended, and why symptoms alone can never confirm a deficiency.
- MineralCalciumCalcium builds and maintains bones and teeth and helps muscles, nerves and the heart work. Milk, curd, paneer, ragi, sesame and some leafy greens are useful sources. Supplements can cause side effects and interact with medicines. Content pending expert reviewSources checked 9 Oct 2026
- SupplementCreatineCreatine is a compound your body makes and also gets from meat and fish. As a supplement it is well studied for short, intense exercise such as sprinting and weight training. It is not a vitamin, there is no daily requirement, and it is not useful for everyone. Content pending expert reviewSources checked 9 Oct 2026
- FibreFibre and fibre supplementsDietary fibre from whole grains, dals, vegetables, fruits, nuts and seeds supports digestion and is linked with lower risk of several long-term diseases. Most people eat less than recommended. Fibre supplements such as psyllium (isabgol) can help some people but must be taken with enough fluid and can affect how some medicines are absorbed. Content pending expert reviewSources checked 9 Oct 2026
- VitaminFolate (folic acid)Folate is a B vitamin needed to make DNA and healthy red blood cells. It is especially important before and in early pregnancy, when it helps prevent serious birth defects of the brain and spine. Dals, leafy greens and many vegetables are good sources. Content pending expert reviewSources checked 9 Oct 2026
- MineralIronIron helps red blood cells carry oxygen. Women of reproductive age, pregnant women and children need special attention. Iron supplements can upset the stomach, interact with medicines, and are dangerous if children swallow them. Content pending expert reviewSources checked 9 Oct 2026
- MineralMagnesiumMagnesium helps hundreds of body processes, including muscles, nerves, blood sugar and bones. Whole grains, dals, nuts, seeds and leafy greens are good sources. Supplements and magnesium-containing medicines can cause diarrhoea and can be dangerous for people with kidney problems. Content pending expert reviewSources checked 9 Oct 2026
- Fatty acidOmega-3 fatty acidsOmega-3s are healthy fats. ALA comes from seeds, nuts and some oils; EPA and DHA come mainly from fish. Eating fish as part of a balanced diet supports heart health. Fish-oil supplements lower triglycerides but do not suit everyone and can interact with blood thinners. Content pending expert reviewSources checked 9 Oct 2026
- ProbioticProbioticsProbiotics are live microbes that can benefit health when taken in the right amounts. Their effects depend on the exact strain. Evidence is good for a few specific uses and weak for many others. They are not a nutrient, and there is no daily requirement. Content pending expert reviewSources checked 9 Oct 2026
- SupplementProtein supplementsProtein builds and repairs muscles and other tissues. Most people can meet their needs from foods like dal, milk, curd, paneer, eggs, fish and chicken. Protein powders are a convenience, not a necessity, and they are not all equal in quality. Content pending expert reviewSources checked 9 Oct 2026
- VitaminVitamin AVitamin A helps you see in dim light and supports the immune system and skin. Orange and green vegetables and fruits provide carotenoids that the body turns into vitamin A. Too much preformed vitamin A from supplements or liver can be harmful, especially in pregnancy. Content pending expert reviewSources checked 9 Oct 2026
- VitaminVitamin B12Vitamin B12 keeps nerves and blood cells healthy. It is found naturally only in animal foods, so people who eat little or no milk, curd, eggs, fish or meat need to plan for it. Content pending expert reviewSources checked 9 Oct 2026
- VitaminVitamin CVitamin C helps build healthy skin, gums and blood vessels and helps the body absorb iron from plant foods. Many Indian fruits and vegetables are good sources. Content pending expert reviewSources checked 9 Oct 2026
- VitaminVitamin DVitamin D helps your body absorb calcium and keep bones strong. Your skin makes it in sunlight, and a few foods contain it. Too much from supplements can be harmful. Content pending expert reviewSources checked 9 Oct 2026
- VitaminVitamin EVitamin E is an antioxidant found in nuts, seeds and vegetable oils. Deficiency is rare in healthy people. High-dose supplements can raise bleeding risk and have not been shown to prevent heart disease or cancer. Content pending expert reviewSources checked 9 Oct 2026
- VitaminVitamin KVitamin K helps blood clot and supports bone health. Green leafy vegetables are the main source. People taking warfarin need to keep their vitamin K intake steady and should talk to their doctor before changing diet or supplements. Content pending expert reviewSources checked 9 Oct 2026
- MineralZincZinc supports the immune system, wound healing, growth, and taste and smell. It is found in meat, fish, eggs, dairy, pulses, nuts and whole grains. Long-term high-dose zinc can cause copper deficiency. Content pending expert reviewSources checked 9 Oct 2026
This page is general education, not personal medical advice. For diagnosis, treatment or medicines, please talk to a qualified doctor, registered dietitian or pharmacist. Read our medical & AI disclaimer.