Getting the right nutrients from food is key to supporting everything from your immune system to your brain and bones. This guide breaks down essential vitamins and minerals, where to find them naturally, and why they matter for your health.
VITAMINS
Vitamin A
Supports vision, skin health, and immune function.
Sources: Liver, cheese, eggs, carrots, leafy greens, oily fish
Avoid liver and Vitamin A supplements during pregnancy.
Vitamin B1 (Thiamine)
Helps with energy metabolism and nerve function.
Sources: Brown rice, whole grains, whole wheat bread, peas, seeds, walnuts, almonds, hazelnuts, brewer’s yeast
Vitamin B2 (Riboflavin)
Supports energy production and healthy skin.
Sources: Spinach, leafy greens, eggs, whole grains, brown rice, meat, fish, molasses, brewer’s yeast
Vitamin B3 (Niacin)
Promotes healthy digestion and skin, and supports cholesterol levels.
Sources: Whole wheat products, peanuts
Vitamin B6
Crucial for brain development and immune health.
Sources: Kidneys, fish, bananas, whole grains
Vitamin B12
Essential for red blood cell formation and nervous system function.
Sources: Kidneys, liver, oily fish, cottage cheese, eggs
Vitamin C
Boosts immune defense, helps absorb iron, and supports skin health.
Sources: Fresh fruits and vegetables (black currants, kiwi, oranges, strawberries, lemons)
Vitamin D
Strengthens bones and supports calcium absorption.
Sources: Eggs, liver, oily fish, cream, butter, cheese
Vitamin E
Acts as an antioxidant and supports cell health.
Sources: Eggs, grains, peanuts, vegetable oils, milk, fruits, walnuts, hazelnuts, almonds
MINERALS
Folic Acid (Folate)
Supports DNA synthesis and fetal development.
Sources: Leafy greens, milk, bananas, citrus fruits, liver, kidneys
Iron
Necessary for oxygen transport in blood.
Sources: Meat, whole grains, nuts, eggs, beans, spinach, cabbage
Zinc
Boosts immune function and aids wound healing.
Sources: Meat, grains, nuts, peas, lentils, beans
Magnesium
Supports muscle and nerve function, and bone health.
Sources: Green vegetables, nuts, seeds, beans, peas, lentils
Calcium
Essential for strong bones and teeth.
Sources: Sardines, soy products, milk, yogurt, cheese, nuts
Potassium
Regulates fluid balance and muscle contractions.
Sources: Meat, vegetables, figs, bananas, peanuts, butter
Essential Fatty Acids
Promote heart and brain health.
Sources: Sunflower oil, leafy greens, fish oil, walnuts, canola oil
Phytoestrogens
Plant-based compounds that may support hormonal balance.
Sources: Soybeans, soy flour, celery, fennel, flaxseeds
