Where to Find Essential Vitamins and Minerals?

Vitamin C

Vitamin C is essential for the body as it plays a role in collagen production – which may help with wrinkles – a protein that forms the basis of connective tissues (such as skin) and bone cells. Vitamin C is also known for helping with fatigue and boosting the immune system. It is mainly found in colorful fruits and vegetables (citrus fruits, bell peppers, broccoli, tomatoes, kiwi, etc.), which should be consumed raw or quickly cooked since vitamin C does not resist heat.

Vitamin A

Vitamin A plays a crucial role in vision and contributes to tissue growth and cell renewal. It is found in the form of retinol in animal-based products (butter, eggs, liver…) and as provitamin A (beta-carotene) in leafy vegetables, carrots, and cruciferous vegetables.

Vitamin D

Vitamin D helps maintain bone health (including Vitamin D3) and the immune system. Sun exposure is the primary source of vitamin D, but dietary sources should not be overlooked, such as fatty fish (especially cod liver) and shellfish. In case of deficiency, supplementation should be considered.

B Vitamins

The 8 B vitamins (B1, B2, B3, B5, B6, B8, B9 - folate, B12) are all necessary for bodily functions but have different roles (carbohydrate and protein metabolism, energy production, hormone synthesis, neurotransmitter function, and oxygen transport, to name a few). The primary dietary sources of B vitamins include yeast, cereals, legumes, and nuts. However, vitamin B12 is only found in animal-based products (meat, fish, eggs, dairy products).

Vitamin E

Vitamin E has powerful antioxidant properties, helping to face cellular aging and oxidative stress. Vitamin E is particularly present in vegetable oils (rapeseed, wheat germ, olive oil) and nuts (hazelnuts, walnuts, almonds). It can be combined with vitamin C and other minerals in multivitamin complexes.

Vitamin K

Vitamin K plays a crucial role in several essential body functions, including bone mineralization and cell growth. Fresh parsley is an excellent source of vitamin K, as well as cabbage, watercress, spinach, and arugula.

Calcium

Calcium plays a fundamental role in bone and teeth formation and acts as a neurotransmitter. It is primarily found in dairy products and, to a lesser extent, in dark green leafy vegetables.

Magnesium

Magnesium is involved in muscle contraction (including the heart), nervous system function, metabolism regulation, as well as protein and DNA synthesis. To ensure an adequate intake of magnesium, consume whole grains, almonds, nuts, spinach, chocolate, or drink mineral-rich water.

Phosphorus

Phosphorus helps maintain the body's acid-base balance and is involved in most biochemical functions. It is primarily found in meat and fish, as well as in whole grains and dried fruits.

Sodium

Sodium helps maintain optimal hydration and plays a role in osmotic pressure and acid-base balance. Sodium deficiencies are extremely rare, while excess intake – due to modern diets – is common. To reduce sodium intake, limit processed foods such as deli meats and ready-made meals.

For more information, check out our article: The Benefits of Vitamins: The Complete List!