Minerals and Vitamins

This is a simple guide to some of the benefits we understand come from the minerals and vitamins we eat from food sources.  It is not a complete list and more information can be found at Essential Nutrients in the Worlds’ Healthiest Foods.


Calcium (M) – builds and maintains bone health, helps with the secretion of hormones and aids nerve transmission throughout the body.

  • Dairy products such as cheese, milk, and yogurt
  • Green, leafy vegetables such as spinach and kale

Iron (M) – distributes oxygen to the body

  • Legumes such as lentils, garbanzo, navy and kidney beans
  • Romaine lettuce, asparagus and parsley
  • Red Meat

Magnesium (M) – enables energy production, maintains nervous system balance, controls inflammation, controls blood sugars.

  • Leafy Greens such as spinach, Swiss chard, beet greens
  • Nuts such as pumpkin seeds, cashews and sunflower seeds
  • Legumes such as navy beans, black beans, Lima beans

Niacin (Vitamin B3) – lowers cholesterol and aids heart health

  • Fish such as tuna, salmon and swordfish
  • Poultry such as chicken and turkey
  • Peanuts

Potassium – Enables basic cell function (literally the glue than holds DNA together), key to bone health, maintains our acidity levels.

  • Fish such as scallops, sardines, tuna, salmon & shrimp
  • Meats such as beef, lamb, pork
  • Seeds such as sesame, sunflower

Riboflavin (Vitamin B2) – enables energy production, allows absorption of iron.  Changes (metabolizes) fat into usable energy.  Antioxident.

  • Spinach, Beet Greens, Asparagus
  • Yogurt, Eggs, Almonds
  • Turkey

Selenium – antioxidant protector, supports normal thyroid functions.

  • Fish such as tuna, shrimp, sardines, salmon, cod
  • Meats such as turkey, chicken, lamb and beef

Vitamin A – supports eye health and immune system, inflammatory system, growth, reproduction, bone development, creation of red blood cells, and production of spermatozoa (male reproductive cells).

  • Vegetables such as sweet potato, carrots, spinach and squash
  • Proteins such as shrimp, salmon, chicken, turkey
  • Dairy such as eggs, milk and cheese

Vitamin B6 – helps produce red blood cells, metabolizes carbohydrates, supports brain and nervous system health, detoxifies liver.

  • Meats such as tuna, turkey, beef, chicken and salmon
  • Starches such as sweet potato and potatoes
  • Bananas

Vitamin B12 – Supports the heart, necessary to produce DNA, supports brain and nervous system health, helps produce metabolic energy.

  • Seafood such as sardines, salmon, tuna, cod and shrimp
  • Dairy such as milk and yogurt
  • Proteins such as Lamb and Beef

Vitamin C – Antioxidant, protects against free radicals, supports skin health, supports brain health.

  • Fruits such as papaya, strawberries, pineapple, oranges, cantaloupe
  • Vegetables such as bell peppers, broccoli, Brussels sprouts

Vitamin E – Antioxidant, protects against free radicals, protection against heart disease.

  • Nuts such as sunflower seeds, almonds
  • Leafy Greens such spinach, Swiss chard, mustard greens
  • Advocado

Vitamin K – supports the healing of injury (blood clotting agent), supports bone health, improves insulin resistance.

  • Leafy Greens such as kale, spinach, Swiss chard, parsley
  • Vegetables such as broccoli, Brussels sprouts

Zinc – supports the immune system, supports healthy skin, helps sensory skills such as smell, taste and vision.

  • Protein sources such as beef, lamb, turkey and shrimp
  • Seeds such as sesame, pumpkin
  • Quinoa