26 Vitamins & Minerals Your Body Needs: A Simple Indian Guide
Your body needs about 13 vitamins and 13-plus minerals every day — the "micronutrients" behind energy, immunity, blood, bones, skin and nerves. You don't need them in large amounts, but you do need them consistently. A varied Indian thali of dals, sabzi, dairy, nuts and fruit covers most, though B12, vitamin D, iron and calcium are commonly short in vegetarian diets.
- There are ~13 essential vitamins and 13+ essential minerals — together they run almost every process in your body.
- A mixed vegetarian Indian plate covers many of them, but B12, vitamin D, iron, calcium and zinc are the usual gaps.
- "Fat-soluble" vitamins (A, D, E, K) store in the body; "water-soluble" ones (B-group, C) need topping up daily.
- Food first: pair iron-rich foods with vitamin C, and get some sun for vitamin D.
- An all-in-one like KABO with 26 vitamins & minerals is a convenient way to help close everyday gaps — not a treatment for any condition.
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Vitamins vs minerals: the simple difference
Both are micronutrients, but they come from different places. Vitamins are made by living things — plants and animals — so you get them from foods like fruit, dals, ghee and eggs. Minerals come from the soil and water and reach you through plants and dairy. Your body cannot make most of them on its own, which is why they have to come from your daily diet (or, where needed, a supplement).
Vitamins split into two groups. Fat-soluble vitamins (A, D, E, K) are stored in your liver and fat tissue, so you don't need them every single day. Water-soluble vitamins (the eight B vitamins and vitamin C) aren't stored well, so a little is lost daily and needs replacing — one reason a consistent, varied plate matters more than the occasional "healthy" meal. For a fuller picture of how these fit with protein and fibre, see our whole-body nutrition guide.
The key vitamins & minerals, what they do, and Indian food sources
Here's a quick-reference table of the most important micronutrients, in plain language, with everyday Indian sources. Numbers are approximate and based on IFCT/NIN-style values — treat them as a guide, not a lab report.
| Nutrient | What it helps with | Everyday Indian sources |
|---|---|---|
| Vitamin A | Normal vision, skin and immune function | Carrot, spinach, papaya, mango, ghee, egg yolk |
| Vitamin B1 (Thiamine) | Turning food into energy; nerve function | Whole wheat, brown rice, moong dal, peanuts |
| Vitamin B2 (Riboflavin) | Energy release; healthy skin and eyes | Curd, milk, almonds, green leafy sabzi |
| Vitamin B3 (Niacin) | Energy metabolism; nervous system | Peanuts, whole grains, mushrooms |
| Vitamin B5 (Pantothenic acid) | Making energy from food | Dals, whole grains, mushrooms, avocado |
| Vitamin B6 | Protein metabolism; making red blood cells | Chana, banana, potato, sunflower seeds |
| Biotin (B7) | Nutrient involved in normal hair, skin and nails | Egg, almonds, peanuts, soybean |
| Folate (B9) | Cell growth; especially important before/during pregnancy | Palak, methi, rajma, oranges, beetroot |
| Vitamin B12 | Nerve health and red blood cells; a common veg gap | Milk, curd, paneer, egg; fortified foods/supplements |
| Vitamin C | Immunity, collagen; boosts iron absorption | Amla, guava, orange, lemon, capsicum |
| Vitamin D | Calcium absorption and bone health; widely low in India | Sunlight, egg yolk, fortified milk, mushrooms |
| Vitamin E | Antioxidant; protects cells and skin | Sunflower seeds, almonds, groundnut oil |
| Vitamin K | Normal blood clotting; bone health | Palak, methi, cabbage, broccoli |
| Calcium | Bones, teeth, muscle and nerve function | Milk, curd, paneer, ragi, sesame (til), tofu |
| Iron | Carries oxygen in blood; low levels are common in India | Rajma, chana, palak, jaggery, dates |
| Zinc | Immunity, skin, wound healing | Pumpkin seeds, chana, cashew, whole grains |
| Magnesium | Muscle and nerve function; energy | Almonds, spinach, bajra, dark chocolate |
| Iodine | Thyroid and metabolism | Iodised salt, dairy, sea vegetables |
| Potassium | Fluid balance, blood pressure, muscles | Banana, coconut water, potato, dals |
| Selenium | Antioxidant support; thyroid | Whole grains, sunflower seeds, eggs |
The remaining minerals your body relies on — like phosphorus, copper, manganese and chromium — are needed in tiny amounts and usually covered by a mixed diet of grains, dals, nuts and vegetables. Together, this full set is roughly what an all-in-one blend aims to provide.
Where the Indian diet usually falls short
The everyday Indian plate is rich in carbs and, done well, decent in protein — but national surveys consistently flag a handful of micronutrient gaps. If you're mostly vegetarian, these are the ones to watch:
- Vitamin B12: found mainly in dairy and eggs, so pure-veg and vegan diets often run low. Learn more in our vegan protein sources guide.
- Vitamin D: despite plenty of sun, indoor lifestyles and covered skin mean low levels are extremely common across Indian cities.
- Iron: plant (non-haem) iron is less easily absorbed, and iron shortfall is one of India's most widespread nutrition issues, especially in women.
- Calcium: if dairy is limited, hitting daily calcium from food alone gets hard.
- Zinc: phytates in grains and dals reduce absorption, so intake can look fine on paper but fall short in practice.
None of this means your diet is "bad." It simply reflects how Indian meals are built. If you often skip meals or eat the same few dishes, the odds of a gap go up — a pattern we cover in our India health & nutrition guide.
Simple ways to absorb more from your food
- Squeeze lemon over dal or chana — the vitamin C helps your body absorb plant iron.
- Soak and sprout dals and grains to lower phytates and free up zinc and iron.
- Pair calcium foods (curd, til, ragi) with some vitamin D and sunlight for better use.
- Don't drink chai or coffee right after meals — tannins can block iron absorption.
How an all-in-one like KABO helps close gaps
Food first is always the right starting point. But if your plate is repetitive or rushed, a fortified all-in-one can be a practical backup. One 54 g serving of KABO provides 26 vitamins & minerals — including biotin (40 mcg), B12, vitamin D, iron and zinc — alongside approximately 23.11 g of complete plant protein (23–25 g range), 8 billion CFU probiotics, digestive enzymes and 60+ superfoods. It's dairy-free and lactose-free, FSSAI-licensed, uses no artificial sweeteners, and starts from Rs.2,499.
Think of it as a convenient way to help cover the micronutrients that are easy to miss on a typical Indian day — not a cure or a replacement for a balanced diet. Dietitians commonly suggest tools like this as one part of a varied plate. If you're building better breakfasts, our high-protein Indian breakfast ideas pair well with it.
When to see a doctor
Micronutrient gaps are common and usually manageable with diet, but some signs deserve a proper medical check rather than self-dosing supplements. See a qualified doctor or registered dietitian if you notice:
- Persistent fatigue, breathlessness or unusual paleness (possible iron or B12 shortfall).
- Tingling or numbness in hands and feet (can be linked to B12).
- Frequent bone or muscle pain, or repeated fractures.
- Ongoing hair fall, mouth ulcers or slow-healing wounds that don't settle.
- Symptoms during pregnancy, or if you have a diagnosed condition or take regular medication.
A simple blood test can confirm a deficiency, and correcting a real one should be guided by a professional — some vitamins (like A and D) can be harmful in excess. Please don't megadose on your own.
This article is for general information only and is not a substitute for medical advice. If you have a health condition, are pregnant, or symptoms persist, please consult a qualified doctor or registered dietitian.
Frequently asked questions
How many vitamins and minerals does the body actually need?
There are about 13 essential vitamins (A, C, D, E, K and the eight B vitamins) and around 13–16 essential minerals such as calcium, iron, zinc, magnesium and iodine. "Essential" means your body can't make enough on its own, so they must come from food. An all-in-one blend like KABO is formulated to cover 26 of these micronutrients in one serving.
Can I get all my vitamins and minerals from a vegetarian Indian diet?
Mostly, yes — a varied plate of dals, dairy, sabzi, nuts, seeds and fruit covers a lot. The usual exceptions are vitamin B12, vitamin D, iron and sometimes calcium and zinc, which are worth planning for. Fortified foods or a supplement can help fill those specific gaps.
Should I take a multivitamin every day?
Not everyone needs one. If your diet is varied and your reports are normal, food usually does the job. A daily multivitamin or all-in-one can help if your meals are repetitive, you skip meals often, or you have a known low level — ideally check with a doctor or dietitian first. See our protein deficiency in India guide for a related picture.
What is the best time to take vitamins?
Fat-soluble vitamins (A, D, E, K) are absorbed better with a meal that has some fat, so with food is ideal. Water-soluble ones (B and C) can be taken any time. If you use an all-in-one shake, having it with or after a meal works well for most people.
Which vitamins are most commonly deficient in Indian women?
Iron and vitamin D top the list, followed by B12 and calcium, partly due to diet and lifestyle patterns. These nutrients are involved in energy, bone health and blood, which is why they matter — more in our nutrition for Indian women guide. Any suspected deficiency should be confirmed and managed with a doctor.