5 Vitamins & Minerals for Good Health and Ways to Add Them to Your Diet

Jun 12 2020
Macronutrients like protein, carbs, and fat are important to your dietary health, but what about the stuff we don't talk about as much: the micronutrients (a.k.a vitamins & minerals) in our food! Today, we're shouting out five superstar vitamins & minerals for good health, plus easy & delicious ways to make sure you’re getting enough...

Vitamin B-12

B-12 is key for the function of our brain, blood cells, nerves, and more. It's also frequently touted for its energy-boosting abilities. Often, one of the first signs of a B-12 deficiency is low energy. It's only naturally found in animal products, so supplements and fortified foods are often recommended for people who don’t eat much of the stuff.

Get it from…
• clams & sardines

• beef & liver

• tuna, trout & salmon

• eggs & fortified dairy

Vitamin D

One of the most important things vitamin D does is help with calcium absorption, making it integral to keeping your bones strong. Studies have also found it can help reduce high blood pressure. Your body produces vitamin D naturally when directly exposed to sunlight, but if you've been staying indoors more than usual (just a hunch), a little extra might do you good.

Get it from…
• salmon, mackerel & other fatty fish

• fortified milk, yogurt & milk alternatives

• pork chops, lean ham & other pork products

• mushrooms exposed to sunlight or UV light

Vitamin C

This one already gets a lot of good press. You know it's important for a healthy immune system, but did you know it can help to prevent Alzheimer’s, iron deficiency, heart disease, and other ailments? It's also good for your skin, since its antioxidant properties can help your body repair damaged cells.

Get it from…
• oranges, lemons & more citrus fruits

• bell peppers & snow peas

• kale, broccoli & Brussels sprouts

• kiwis & strawberries


Zinc is one of those minerals that your body doesn't produce and can't store for later, so it’s a good idea to consume it regularly. It's important for a healthy immune system and metabolic function. It also aids wound healing, decreases inflammation, and supports acne prevention.

Get it from…
• beef, lamb & pork

• oysters, crab & more shellfish

• chickpeas, lentils & other legumes

• whole grains like oats & brown rice


Also known as vitamin B-9, folate is key for healthy cell growth, which is why it's especially important during pregnancy (since that's a LOT of new cells being grown). But the rest of us need it too! It's been linked to improved brain health, reduced depressive symptoms, and a reduced risk of heart disease.

Get it from…
• edamame, tofu & more soy products

• spinach, lettuce & broccoli

• beans & lentils

• avocado & asparagus

Chew on this:

It's National Peanut Butter Cookie Day, June 12th! We’ll be making this edible PB chocolate chip cookie dough...

Help your friends health up! Click "Send to a Friend" now.


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