While all vitamins and minerals are important for your health, we have a special few that we like to load into our diet through natural sources. Each of these nutrients has unique health-boosting properties that power us through each and every day with plenty of energy, vitality, and focus. They can be easily added to your daily diet through plant-based food sources, superfood powders, and natural dietary supplements. Check out for the best food nutrients for great health and where you can get them.
Vitamin D helps our bodies absorb calcium, which is important for bone health. Living in wintery locations with little sunlight, working an office 9 to 5 life, and applying sunscreen (which blocks vitamin D synthesis) makes getting vitamin D hard. You may consider consuming food with vitamin D such as fatty fish, egg yolks, fortified foods like milk, juice, and cereal.
Magnesium is an essential nutrient, which means that we must get it from food or supplements. It is best known for being important to our bone health and energy production. But a lot of people are magnesium deficient because they aren’t eating the right foods, not because they need supplements. Try eating more pumpkin, spinach, artichoke, soybeans, beans, tofu, brown rice, or nuts (especially Brazil nuts) before jumping to supplements for solutions.
Some people don’t get enough calcium from their diet. This means those people aren’t getting the mineral they need for strong bones and teeth. You may start consuming more food with calcium such as fortified cereals, milk, cheese, and yogurt, salty fish, broccoli and kale, nuts, beans, and lentils. If your diet is rich in these foods, you’re likely getting enough calcium already.
Zinc supports our immune system and helps our body use carbohydrates, protein, and fat for energy. It also aids in wound healing. Try to fulfill the Zinc need through some food such as oysters, grass-fed beef, pumpkin seeds, spinach, sardines, brown rice, and tempeh.
Some of the benefits of iron include increased energy, better brain function, and healthy red blood cells. Those who eat red meats typically get enough iron, but certain circumstances like having your menstrual cycle, going through puberty, and being pregnant may increase the amount of iron you need. This is because iron is essential during times of rapid growth and development. You also can find iron in other food such as spinach, fortified cereals, beans, lentils, turkey (dark meat), and soybeans.
Folate (or folic acid) is best known for aiding in fetus development and preventing birth defects. But if you’re growing out your nails, fighting depression, or looking to combat inflammation, this ingredient is important, too. You can get folate from many kinds of food such as dark leafy greens, avocado, beans, and citrus.
When it comes to vitamins and minerals, get it from food first. Our bodies are designed to reap nutrients from the food we eat, and we will get all the nutrients we need, as long we’re eating a varied and balanced diet. Supplements should be considered bonus boosters, not replacements for food.