Natural Sources Of Vitamins & Minerals Through Food

We live in a world that is telling you to pop a supplement if you feel bad and pop a pill right afterward if you’re feeling even worse. Let’s put an end to that! Read more about these natural sources of vitamins & minerals through food…


Calcium helps your body build and maintain strong bones. It also aids the function of your heart, muscles, and nerves. Calcium, along with vitamin D, may also have benefits like protecting against cancer, diabetes, and high blood pressure.

Natural Sources: Spinach, kale, okra, collards, soybeans, white beans, sardines, salmon, perch, rainbow trout, orange juice, oatmeal, breakfast cereal, dairy.

Natural Sources Of Vitamins & Minerals Through Food

Folic Acid

Folic acids help the body produce and maintain new cells. Red blood cell formation is actually dependent upon normal levels of folic acid. Anemia is folic acid deficiency and it can happen in both adults and children.

Natural Sources: Legumes, asparagus, eggs, leafy greens, beets, oranges, grapefruits, lemons, limes, Brussels sprouts, broccoli, nuts & seeds, beef liver, wheat germ, papaya, avocado, bananas, fortified grains.


Iron is an important component of hemoglobin. What is hemoglobin you ask? It is the substance in red blood cells that carries oxygen from your lungs to transport it throughout your body. Hemoglobin is about two-thirds of the body’s iron. Not enough iron means your body can’t make enough healthy oxygen-filled red blood cells.

Natural Sources: Spinach, tofu, dark chocolate, broccoli, lentils, pumpkin seed, dried apricot, oyster, liver, sardines, black turtle bean, eggs, quinoa, nuts, cashew, potatoes, breakfast cereal, fish, navy bean, turkey meat, beef, chicken, greens, molasses.

Natural Sources Of Vitamins & Minerals Through Food


Magnesium, one of the seven essential macrominerals, plays a role in over 300 enzymatic reactions within the body, including the metabolism of food, synthesis of fatty acids and proteins, and the transmission of nerve impulses. It may also help reduce premenstrual symptoms.

Natural Sources: Tofu, almonds, dark chocolate, spinach, avocado, bananas, chard, black turtle bean, peanut butter, nuts, brown rice, halibut, pumpkin seed, cashew, greens, whole grain, whole wheat bread, seeds, quinoa, common fig, edamame, legumes, wheat germ oil, coffee, oily fish, milk.


Potassium is an electrolyte that counteracts the effects of sodium and helps to maintain consistent blood pressure. It is also important for maintaining the balance of acids and bases in the body. Your body requires at least 100 milligrams of potassium daily to support key processes. Adults should be striving to consume 4,700mg per day, however, fewer than two percent of people in the U.S. consume enough potassium.

Natural Sources: Winter squash, sweet potato, potato, white beans, yogurt, parsnips, swiss chard, tomato sauce, oranges, orange juice, beets, white beans.

Natural Sources Of Vitamins & Minerals Through Food


Selenium protects the body from free-radical damage, may reduce the risk of certain cancers, protects against heart disease, and prevents mental decline with age (such as Alzheimer’s). it is an essential mineral that is only needed in small amounts.

Natural Sources: Brazil nut, turkey meat, eggs, sunflower seed, chicken, brown rice, oats, beef, spinach, pork, lentils, ham, yogurt, cheese, cashew, fish, tuna, salmon.


Zinc is necessary for proper growth and maintenance of the body. It is found in several systems and biological reactions, such as immune function, wound healing, blood clotting, thyroid function, and a lot more.

Natural Sources: Most meats, shellfish, legumes, seeds, nuts, dairy, eggs, whole grains, avocados, blackberries, pomegranates, raspberries, guavas, cantaloupes, apricots, peaches, kiwifruit, and blueberries.

Vitamin A (Beta-Carotene)

Vitamin A aids in the formation and maintenance of teeth, bones, soft tissue, white blood cells, the immune system, and mucous membranes. It also acts as a precursor to beta-carotene which acts as a natural antioxidant – protecting your body from free-radical damage from your environment or stress.

Natural Sources: Carrots, sweet potatoes, most greens, pumpkin, parsley milk, fish, beef liver, lamb liver, liver sausage, cod liver, king mackerel, salmon, bluefin tuna, Roquefort cheese, hard boiled egg, trout, blue cheese, cream cheese, caviar.

Natural Sources Of Vitamins & Minerals Through Food

Vitamin B

B vitamins are considered the building blocks of the body to help keep you in good health. They include thiamine, riboflavin, niacin, vitamin B6, vitamin B12, folic acid, and pantothenic acid. These vitamins all have a direct impact on your energy levels and support (and promote) cell health and growth of red blood cells.

Natural Sources: Brown rice, barley, millet, red meat, poultry, fish, milk, cheese, beans, lentils, sunflower seeds, almonds, broccoli, spinach, kai lan, lemons, limes, pomegranates, oranges, grapefruits, avocados, bananas.


B1 Thiamine – converts food into energy, supports the nervous system, and plays role in muscle contraction.

B2 Riboflavin – breaks down carbs, fats, and proteins in your diet. Also aids in red blood cell production.

B3 Niacin – helps the digestive system, skin, and nerve function. May even make your nose or ears tingle!

B4 – Wait, what? There isn’t one…

B5 Pantothenic Acid – essential to break down fats and carbs for energy. Also helps produce needed hormones.

B6 Pyridoxine – found in over 100 cellular reactions and helps keep body function at its’ best. Also, aids in mood and sleep patterns because it helps the body produce serotonin, melatonin, and norepinephrine.

B7 Biotin – you probably know this one because it’s the BEAUTY VITAMINNN! Supporting healthy hair, skin, and nails.

B8Not a thing…

B9 Folate – commonly known for its role in fetal health and development because of its critical role in the proper development of the baby’s nervous system.

B10 & B11Also, not a thing…

B12 Cobalamin – a true team-player that works with B9 to produce red blood cells and help iron do its job.

Natural Sources Of Vitamins & Minerals Through Food

Vitamin C

Vitamin C, also known as ascorbic acid, is necessary for the growth, development, and repair of all body tissues. It is involved in many functions, such as the formation of collagen, absorption of iron, wound healing, and maintenance of cartilage, bones, and teeth.

Natural Sources: Lemons, limes, grapefruits, pomegranates, oranges, cantaloupe, kiwi, mango, papaya, pineapple, strawberries, raspberries, blueberries, watermelon, cranberries.

Vitamin D

If you want your body to absorb all that calcium, you’re going to need some vitamin D to promote bone growth. Too little vitamin D results in soft bones in children (also known as rickets) and fragile, misshapen bones in adults (osteomalacia). Some studies have found that vitamin D may also decrease symptoms of anxiety and depression.

Natural Sources: Tuna, mackerel, salmon, orange juice, soy milk, cereals, some dairy products, beef liver, cheese, egg yolks, sunlight.

Natural Sources Of Vitamins & Minerals Through Food

Vitamin E

Vitamin E is a fat-soluble essential nutrient with anti-inflammatory properties. It plays a huge role in supporting the immune system, proper cell function, and healthy skin. Vitamin E is also an antioxidant that is effective at combating the effects of free radicals produced by foods and toxins in the surrounding environment.

Natural Sources: Vegetable oils, almonds, peanuts, hazelnuts, sunflower seeds, green leafy vegetables.

Vitamin K

Vitamin K is a group of fat-soluble vitamins that play a role in healthy blood clotting, bone metabolism, and regulating blood calcium levels. The body needs an adequate amount of vitamin K to produce prothrombin, a protein clotting factor that is important to both blood clotting and bone metabolism.

Natural Sources: Broccoli, Brussels sprouts, kale, cabbage, lettuce, edamame, collard greens, spinach, asparagus, natto, leafy greens, soybeans.

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