Vitamin A to Zinc: Where to find them in natural food

MF editorial team

08 Apr 2015

updated the 6 October 2015 à 23:15

1/10
Vitamin A
Vitamin A is important for vision, immune system function, reproduction and support for the heart, lungs and kidneys.
What to eat: sweet potato
2/10
Vitamin B6
Vitamin B6 is an umbrella term for six different compounds that have similar effects on the body. These compounds metabolize foods, help form hemoglobin (part of your red blood cells), stabilize blood sugar, and make antibodies that fight disease.
What to eat: fish
3/10
Vitamin B12
Vitamin B12 is vital for healthy nervous-system function and for the formation of DNA and red blood cells. It helps guard against anemia, a blood condition that causes fatigue and weakness.
What to eat: eggs
4/10
Vitamin C
Vitamin C is an important antioxidant, and it's also a necessary ingredient in several key bodily processes, such as protein metabolism and the synthesis of neurotransmitters.
What to eat: oranges
5/10
Calcium
Calcium is the most abundant mineral in the body. More than 99% is stored in teeth and bones, while the remainder goes toward blood vessel and muscle function, cell communication, and hormone secretion.
What to eat: cheese
6/10
Vitamin D
Vitamin D, is important for cell growth, immunity, and the reduction of inflammation.
What to eat: milk & cereal
7/10
Vitamin E
Vitamin E is a powerful antioxidant that protects cells from the harmful molecules known as free radicals. It's important for immunity, and for healthy blood vessel function and clotting.
What to eat: almonds
8/10
Iron
Proteins in our body use this metal to transport oxygen and grow cells. Most of the body's iron is found in hemoglobin, the protein in red blood cells that carries oxygen to tissues all over the body.
What to eat: chicken
9/10
Magnesium
It helps maintain normal muscle and nerve function, regulate blood sugar levels, and keep bones strong. A lack of it in your diet may contribute to heart disease or high blood pressure.
What to eat: avocado
10/10
Zinc
Zinc has been shown to play a role in immune function and it's also important for your senses of taste and smell.
What to eat: oysters

Ditch the supplement bottles and add these vitamin rich foods to your diet instead.

Supplements are one way to get your daily dose of vitamins and minerals, but nutrients from the grocery store typically trump the stuff found in the drug store. Pills might seem like an easy fix, but natural food provides an abundance of nutrients and fibre that pills lack.

These nutrients are what keep your body functioning at its best- boosting mood and memory, strengthening the immune system to ward off diseases big and small, improving brainpower, building strong bones and many more. Most health experts agree that unless you have an underlying health condition, vitamins should only be used as supplements to your diet, not as whole substitutes for healthy food. Although you can get many of these nutrients in a daily supplement, nearly all of them can also be found in the foods you eat, or should be eating every day.

Want to get your vitamins and minerals the natural way? We’ve listed several important vitamins, and the food that you should eat instead.

Karen George

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Vitamin A to Zinc: Where to find them in natural food

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