Is Your Multivitamin a Waste of Space? Healthy Foods That Contain Needed Vitamins And Minerals


If your health research leads you to believe that you need to consume more of any particular vitamin or mineral, before you turn to whole food supplements, I encourage you to focus on eating more whole foods that are rich in the vitamins and/or minerals that you need.

Many people rely on a multivitamin to take care of any gaps in daily nutrition. You may even have a collection of individual supplements that you take every day. Have you ever wondered whether all those dollars you dish out on tablets and capsules are worth it?

If you already know that 100% whole food vitamin and mineral supplements are far better for your health than synthetic vitamin and mineral supplements, you know more about how to healthfully take vitamins and minerals than the vast majority of conventional health care practitioners.

Healthy Foods That Contain Needed Vitamins And Minerals

Vitamin A

Vitamin A plays a vital role in bone growth, vision and cell division. It promotes good vision and helps to maintain healthy bones, teeth, skin, and soft tissues. Sources of Vitamin A include both animal and plant sources.

e.g. Beef,Eggs,Chicken,Fish,Seafood

Vitamin B

Vitamin B complex includes B 1 or thiamine, B2 or riboflavin, B3 or nicotinic acid, B6 or pyridoximine, B12 or cobalamin, and folate folic acid. Vitamin B complex helps in cell repair, digestion, and metabolism, and boosts the immune system. Some of the best food sources of vitamin B include:

e.g. Asparagus,Bananas,Broccoli,Dates

Vitamin C

Vitamin C is vital for growth and it boosts the immune system, thereby preventing many ailments such as high cholesterol, high blood pressure, malabsorption of iron, etc. We already know that citrus fruits are rich in vitamin C; however, apart from citrus fruits, other foods that are high in vitamin C include:

e.g. Broccoli,Spinach,Green pepper,Peas,Potatoes,Lemons

Vitamin D

Vitamin D is needed for strong bones and teeth, a healthy immune system and
protection against autoimmune disorders, regulation of blood sugar level, prevention
of high blood pressure, and cancer prevention.

e.g. cod liver oil, wild salmon, sardines,
and organic egg yolks.

Vitamin E

Vitamin E is needed for healthy blood circulation, protection against free
radicals, and proper utilization of oxygen.

e.g. cold pressed, extra virgin olive
oil, raw almonds, spinach, carrots, avocado, butter, and all dark green leafy


Calcium is needed for strong teeth and bones, proper muscle growth and contraction,
proper blood clotting, proper functioning of heart and nerves.

e.g. Chinese cabbage, rhubarb,
spinach, salmon (wild, with bones), kale, white beans


Magnesium is needed for prevention of dental cavities, strong bones, energy
production, regulation of heart rhythm.

e.g. raw almonds, brown rice, spinach,
Swiss chard, lima beans, avocado, organic peanuts.


Potassium is needed for proper movement of nutrients, waste products, and fluids
in and out of cells.

Healthy foods that contain potassium include: almost all vegetables, grains,
and nuts.


Also Read:

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Phyllis Bentley
I have 12 years’ experience in the medical industry. As a freelance writer, I have written a number of articles which have been published in highly read publications. I have a strong knowledge base in a range of medical and wellness topics and in the business of health care.
Specialities in Family health; autoimmune diseases; mental health; diabetes, cancer; fitness and nutrition.