Sure, you know that vitamins and minerals are good for you, but do you know WHY vitamins and minerals are good for you? Let’s explore…
In one sentence: Our bodies can’t produce all of the nutrients that we need to function properly, so we have to eat them.
And, when we don’t eat enough of them, or get enough variety in our diet, that is when supplemental vitamins can come into play.
Vitamins and minerals for things like:
- PMS? Get some magnesium.
- Hate fish, but need brain power? Pop an Omega-3.
- Low energy? Reach for iron or a B-complex!
But what if you WANT to try getting in your body’s needs through food?
It is possible—given you mix things up throughout the week.
Here’s a hit list of 7 different vitamins and minerals to try out, PLUS the best food finds to get ‘em in. Reach for at least 1-2 servings of each vitamin and mineral powerhouse each week:
Vitamin B12: Energy!!!
Deficiency: Vegans and vegetarians are at risk for B12 deficiency as vitamin B12 is found primarily in animal foods, not plants. Common signs of deficiency include: Fatigue, constipation, low libido, weakness, anemia
- Raw cheese
- Cottage cheese
- Yogurt, plain
- Grass-fed Beef
Good vision, bone growth, healthy reproduction and immune system, helps the skin and mucous membranes repel bacteria and viruses more effectively
Deficiency: Dry skin, poor GI tract health, vision impairments
- Sweet potato
- Carrots/carrot juice
- Mixed veggies
- Beet greens
- Turnip greens
- Organ meats
- Red pepper
- Egg yolks
Essential Fatty Acids
EFAs give us brain power, improved digestion and metabolic function. Humans are unable to synthesize the fatty acids linoleic acid and linolenic acid. Since these fats are required for health, they must be obtained through the foods we eat.
Deficiency: Sluggishness, poor digestion, brain fog, low energy
- Wild caught salmon
- Omega-3 eggs
- Winter squash
Helps the body make new cells. Folate is a general term for a group of water soluble B-vitamins, and is also known as B9.
Deficiency: Anemia, birth defects, cancer risk and stroke risk
- Pinto Beans
- Black eyed peas
Wound healing, repairing, immunity, and maintaining the health of your bones and teeth, and plays a role in helping your body absorb iron; Heart health; Antioxidant to blast illness
Deficiency: Dry splitting hair, easy bruising, bleeding gums, inflammation, decreased wound healing, low immunity
- Red/Green Pepper
- Sweet Potato
Constipation relief/Bloating, PMS and Cramp relief, Muscle recovery (workouts)
Deficiency: Muscle Cramps, Nausea, Anxiety, High Blood Pressure, Weakness
- Pumpkin seeds
- Dark Chocolate
- Beet Greens
- Black Beans/White Beans
Fat Soluble Vitamin (Helps with absorption and digestion); Hormone balance
Deficiency: Seasonal depression, low immunity, autoimmune disease
- Cod Liver Oil
- Raw Milk