The best food for every vitamin and mineral! 🥦

It is normal to turn to supplements to provide the body with nutrients you think may be lacking in your diet (and may be responsible for your symptoms).

Turning to supplements without first considering the quality of your diet may not help. Dietary supplements can help fill gaps in your diet, but it is always best to get most of your vitamins and minerals through a nutritious compound diet.

With this guide, you have the best sources for every vitamin and mineral that I recommend. You will notice that many overlaps will notice that vegetables appear as a top source for almost all nutrients!

Vitamin

🌱 Vitamin A is a single vitamin, but there are two types in the food. Preformed vitamin A (retinol and retinyl esters) is found in animal foods and Provitamin A in the form of carotenoids mainly found in plant-based foods, and where beta-carotene is the most common carotenoid.

To avoid vitamin A deficiency in your diet, I recommend:

• Enriched cereals

• Carrots, sweet potatoes, peppers, cantaloupe melon, zucchini, mango, and other red, yellow, and orange plants

• Dark leafy vegetables such as kale, spinach, arugula, broccoli

🌱 B vitamins are a group of eight important nutrients that people need to support their health. They are all in vitamins because they have similar properties and are found in many of the same foods.

The eight B vitamins and the best food source are:

• Vitamin B1 (thiamine)-  nuts, seeds, whole grains, fortified grains, legumes, peas

• Vitamin B2 (riboflavin)- leafy vegetables, lean meats, legumes, nuts

• Vitamin B3 (niacin)- whole grains, legumes, avocados, potatoes

• Vitamin B5 (pantothenic acid)- Cabbage family vegetables (broccoli, cabbage, kale), mushrooms, legumes, lentils, potatoes, sweet potatoes, whole grains

• Vitamin B6 (pyridoxine)- nuts, whole grains, avocados, bananas, legumes

• Vitamin B7 (biotin)- Cocoa, legumes, nuts

• Vitamin B9 (folate and folic acid)- Asparagus, broccoli and other cabbage family vegetables, leafy vegetables, beets, fortified grains, lentils, oranges, wheat germ, peanuts

• Vitamin B12 (cyanocobalamin)- Is a microorganism that lives in the soil. When the animal eats the plant as a germ in the soil, the animal ingests B12. I recommend taking B12 supplements to prevent the negative effects of animal protein. 

🌱 Vitamin C- Best known for supporting immune health, vitamin C also contributes to the growth, development, and repair of various tissues in the body. Vitamin C is an important part of the structure of your skin, tendons, ligaments, and blood vessels, and it helps to form scar tissue in response to damage. Vitamin C is a very sensitive vitamin and is attached when heated.

To make sure you get enough vitamin C in your diet, eat plenty of these vitamin C-rich foods:

• Citrus fruits, including oranges, lemons, lime, and grapefruit

• Semi-acidic fruits, such as mango, papaya, kiwi, pineapple, and cantaloupe melon

• A variety of berries, including strawberries, blackberries, blueberries, cranberries, and raspberries

• Broccoli, Brussels sprouts, cabbage, lettuce, leafy vegetables, spinach, and cauliflower

• Sweet potato (raw)

• Zucchini

• Peppers, especially red and green varieties

• Tomatoes

🌱 Vitamin D- The very best source of vitamin D is sunshine, but many foods contain trace amounts of vitamin D to support a well-rounded diet. It is difficult to get enough vitamin D from food alone, so it is good to get out for a few minutes every day. It is enough that you are in the sun for about 15 minutes to get the Vitamin D you need. Otherwise, I recommend mushrooms and fortified foods such as sugar-free orange juice, etc.

🌱 Vitamin E is an antioxidant responsible for many bodily functions, including the formation of red blood cells. Vitamin E deficiency can lead to nerve damage, muscle weakness, loss of motor control, weakened immune function, and vision problems.

The best food sources for vitamin E are:

• Nuts, especially peanuts, almonds, and hazelnuts

• Seeds, especially pumpkin seeds and sunflower seeds

• Green vegetables

• Mango

• Avocado

• Asparagus

• Red pepper

• Enriched foods

🌱 Vitamin K is primarily a coagulant, which means that it helps with blood clots. Without vitamin K, you would lose too much blood even from a small cut. People on blood thinners should talk to their doctor about vitamin K before increasing their consumption. If it is safe for you to eat more K-containing foods, try adding these sources to your diet:

Leafy greens, such as kale, spinach, arugula, lettuce. Also broccoli, cabbage, cauliflower.

Minerals

In addition to vitamins, the human body requires several minerals to function optimally. Mineral deficiencies are often responsible for symptoms such as fatigue, poor sleep, a bad mood, and lack of focus.

You need two types of minerals to support your health: macrominerals that you need in large quantities and trace minerals that you need in small amounts. The macrominerals include calcium, phosphorus, magnesium, sodium, potassium, chloride, and sulfur. Trace minerals include iron, manganese, copper, iodine, zinc, cobalt, fluorine, and selenium.

🌱 Calcium is the most common mineral in the human body - you need a lot of it to keep your bones and teeth healthy, as well as support muscles and nerve functions. The best sources of calcium include:

• Leafy vegetables

• Almonds, sesame seeds

• Tofu prepared with calcium

• Oranges

• Figs

• Enriched foods, such as cereals or flour-based products

🌱 Phosphorus makes up 1% of your body weight and is found in every cell in your body. Phosphorus helps form your bones and teeth, produces protein for tissue growth and repair, and produces the molecules your cells use for energy.

These foods contain plenty of phosphorus:

• Peanuts, almonds, Brazil nuts, cashews

• Pumpkin seeds, sesame seeds

• Quinoa

• Tofu and tempeh

• Rice

• Lentils

• Oats

Plant-based proteins (nuts and seeds) may be richer in phosphorus compared to animal proteins. Still, the phosphate in plant proteins is only 30-50% bioavailable, while in animal proteins (milk and cheese), it is estimated to be 70-80% bioavailable. So it is not a good idea to eat more protein than you need. High levels of phosphorus in the diet can lead to calcium being excreted from the bones when the body tries to balance the effect of phosphates in the blood.

🌱 Magnesium- Like the other macrominerals, magnesium supports nerve and muscle function and bone and heart health.

You can find magnesium in:

• Whole grains

• Most fruits

• Cocoa

• Avocado

• Nuts, especially almonds, Brazil nuts, and cashews

• Most seeds

• Peas and legumes

• Soy products, such as tofu and tempeh

🌱 Sodium/salt- This electrolyte is necessary to maintain fluid balance in the body and to help your muscles contract, among other things. Many people try to limit their sodium intake (and some need to), but consuming too little sodium can lead to health problems just as consuming too much can.

The foods that contain the most sodium are generally not the healthiest sources of sodium, and sometimes a single salty snack can almost reach the daily recommended sodium limit.

However, some foods contain trace amounts of sodium, including:

• Artichokes

• Pepper

• Broccoli

• Carrots

• Celery

• Radishes

• Sweet potato

You probably already eat many foods high in sodium, such as bread, pasta, soups, sauces and dressings, broths, preserves, frozen foods, and snacks. Most people do not need to increase their sodium intake and limit sodium-rich foods if they eat more than the recommended daily intake of 2400 milligrams.

🌱 Potassium- Another important electrolyte, potassium supports a regular and healthy heartbeat, compensates for the effect of sodium on blood pressure, supports nerve function and muscle contraction, and moves waste products out of cells.

Foods high in potassium include:

• Citrus fruits

• Grapes

• Leafy vegetables

• Root vegetables, such as potatoes, carrots, and beets

• Bananas

🌱 Chloride is an electrolyte that works with sodium and potassium to fulfill various roles in the body. Dietary chloride comes mainly from table salt and sea salt, and most people get enough of the food they eat daily, but you can maximize your chloride intake by eating these foods:

• Tomatoes

• Seaweed (as nori)

• Salad

• Oliver

🌱 Sulfur- Your body uses sulfur to repair DNA, protect your cells from damage, metabolize food and provide structure to your skin and other connective tissue. It is an important trace mineral you can get from a variety of foods, including:

Many vegetables, including broccoli, asparagus, onions, leeks, radishes, and cabbage. Also, dried fruit.

🌱 Iron- Most people know about iron for its role in blood production. Most of the iron in the body is found in hemoglobin and myoglobin, two essential for the transport and transfer of oxygen throughout the body. The best food sources for iron include:

• Cocoa

• White beans, soybeans, and lentils

• Tofu

• Spinach and other dark green leafy vegetables

Heme iron is found in meat and fish and is easily absorbed in the body, where it accumulates and causes damage. Excess iron encourages the production of free radicals that damage your DNA. It is also associated with an increased risk of heart disease.

Non-heme iron is the type of iron that plants contain. It is absorbed by the body in smaller amounts, depending on your needs, which is ideal.

🌱 Manganese- This trace mineral is a cofactor for many enzymes, which means that it plays a role in many chemical reactions that occur in your body, including the metabolism of carbohydrates and protein. The best food sources for manganese are:

• Brown rice and other whole grains

• Leafy vegetables

• Sweet potato

• Soybeans and tofu

• Chickpeas and lima beans

• Pineapple

• Coffee and tea

🌱 Copper- Like manganese, copper is a cofactor for several enzymes. It is also important for proper brain development and connective tissue integrity. Here you will find copper in food:

• Whole grain products

• Cocoa

• Nuts and seeds

🌱 Iodine- Your body needs iodine for proper thyroid function. Without iodine, your body cannot produce enough thyroid hormones. Iodine is essential for infants and pregnant women, as this mineral is essential for bone and brain formation.

The primary source of iodine is iodized salt. But as this product is very processed, I recommend natural iodine from seaweed.

🌱 Zinc- Besides its well-known role in immune function, zinc also contributes to wound healing and protein synthesis. The best food sources for zinc include:

• Tempeh and tofu

• Quinoa

• Pumpkin seeds, cashews, sesame seeds, and tahini

• Whole grain rice

• Lentils

🌱 Selenium protects cells from damage, promotes reproductive health and thyroid function, and supports DNA production. The most potent food source for selenium is Brazil nuts, and these can cause selenium toxicity if consumed too much. Two or three Brazil nuts are enough for your daily intake of selenium. Other food sources with a high selenium content include: Beans, legumes, and lentils.