Did you know you can get almost every vitamin you need just from a nutritious diet?

It’s true! Learn which essential vitamins and minerals your body needs, what they do, and the best food sources to meet your daily requirements naturally

Quick Read:

It’s great that we have access to vitamins and supplements, but a balanced diet packed with fruits, vegetables and whole foods can naturally provide most of your vitamin needs.
If you are unable to find certain foods, you could certainly try a multivitamin to cover all your vitamin requirements.
Ask a pharmacist or clinic staff for advice if you suspect you have a vitamin deficiency.

Why do we need vitamins and minerals?

Everyone needs vitamins and minerals to function well, every single day. Vitamins and minerals are known as micronutrients and they are vital for energy production, helping to keep illnesses away, assisting with brain function, and hormone regulation. Yes, we can certainly get essential vitamins and minerals from supplements, but they’re also plentiful in the right foods.

What’s the difference between vitamins and minerals?

Vitamins and minerals get thrown together, but they are quite different. Vitamins are organic substances produced by plants or animals. They often are called “essential” because they are not synthesised in the body (except for Vitamin D) and therefore must come from food. Minerals are inorganic elements that originate from rocks, soil, or water. However, you can absorb them indirectly from the environment or an animal that has eaten a particular plant.
– Harvard Health Publishing

Essential vitamins and minerals and the foods in which to find them

Vitamin B/B vitamins help ensure that the cells in your body work properly. These vitamins assist in converting food into energy to boost your skin’s health, keep your brain cells healthy, and create new blood cells. You can find Vitamin B in foods such as wholegrain bread, eggs, nuts, and leafy green vegetables.
Our bones and teeth need calcium (mineral) to grow strong and healthy, especially when we’re young. This is why milk is so important for babies and children. As we get older, our bones naturally start to weaken, making calcium even more essential to keep them strong. Get your doses of calcium from yoghurt, amaranth, kefir, cheese, and milk.

Super fighter: Vitamin C

Vitamin C is an all-round vitamin superstar! Not only is it useful for fighting off colds and flu; it also plays an important part in healing wounds and infections. While supplements are available, you can also easily get your daily dose of Vitamin C from spinach, oranges, naartjies, grapefruit, and blueberries. You can even find Vitamin C in some tea blends.

Don’t forget these micronutrient stars

Vitamin D helps your body absorb calcium and phosphorus, which are both necessary for strong bones. It can also help with inflammation and fighting off infections. You can get more Vitamin D from foods like liver, egg yolks, oily fish, red meat, and some fortified foods. Just be sure to read the nutrition labels to find the best options.
I is for Iron! This mineral is a powerhouse for creating haemoglobin, the protein in red blood cells that transport oxygen throughout your body. It’s also needed for producing certain hormones. To boost your iron levels, try eating seafood, spinach, moringa leaves, dried raisins, and apricots, iron-fortified breads and pastas, peas and beans. In meat, you can find iron in beef and goat meat.
Magnesium (mineral) is vital for many bodily functions, including mood regulation, heart health, and maintaining healthy blood sugar levels. It can also help to keep painful PMS symptoms at bay. Good sources of magnesium include spinach, moringa, cashews (in moderation), pumpkin seeds, and dry-roasted almonds.

The power of zinc + spinach

It may not be one of the most known minerals, but zinc is important for wound healing, blood clotting, and overall immune function. It also helps keep your eyes healthy. You can get more zinc from beef, goat and chicken plus sorghum and millet, beans, lentils, and pumpkin seeds.

Popeye loved spinach for good reason. Looking for a food packed with almost every essential vitamin and mineral? Spinach is your go-to. This green powerhouse contains a wide assortment of nutrients, making it a great addition to your diet.

Can you get all your vitamins from food?

In most cases, yes. If your regular diet has enough vegetables, fruits, wholegrains, legumes, nuts, seeds, and quality protein sources, you’re probably doing well on the micronutrient front. Still, you may need a supplement in specific situations: