Essential Vitamins and Minerals
The best way to get your vitamins and minerals is through a varied diet rich in whole foods. Here is what you need and the best food sources for each.
Key Vitamins
Vitamin A (sweet potatoes, carrots), B12 (meat, eggs, dairy), C (citrus, peppers, broccoli), D (sunlight, fatty fish, eggs), E (nuts, seeds, spinach), and K (leafy greens, broccoli) are essential for immune function, energy, bone health, and more.
Important Minerals
Iron (red meat, lentils, spinach), calcium (dairy, tofu, sardines), magnesium (nuts, dark chocolate, avocado), zinc (meat, pumpkin seeds, chickpeas), and potassium (bananas, potatoes, beans) support everything from blood health to muscle function.
Maximising Absorption
Pair iron-rich foods with vitamin C for better absorption. Cook tomatoes to increase lycopene. Eat fat-soluble vitamins (A, D, E, K) with healthy fats. Soaking and sprouting grains and legumes reduces phytates that block mineral absorption.