The Best Sources for Your Daily Vitamins and Minerals


The Best Sources for Your Daily Vitamins and Minerals

Your body needs the micronutrients found in specific foods for nourishment and to stay healthy. Though all these micronutrients — more commonly known as vitamins and minerals — are naturally found in fruits, vegetables, dairy products, grains and other food sources, most diets lack an appropriate amount of them. To make up for that lack, nutritionists and health care providers often recommend multivitamins. By incorporating the appropriate supplements into your daily routine, and by altering your diet slightly, you can get on the path to improved health.


According to an article published in Harvard Health Publishing, vitamins and supplements aren’t necessary so long as you’re eating a diet rich in micronutrients. The problem is, most people don’t eat all the foods necessary to get their daily dose of vitamins. For those people, taking supplements can have substantial benefits. Supplements are also great for reaping the health benefits of micronutrients that are not found in human foods, such as chlorella.

Chlorella is a type of single-celled algae. Within the nucleus of each alga is the super food chlorella growth factor, which is made up of nucleic acids DNA and RNA. CGF offers impressive — and an impressive number of —health benefits. It’s made up of 50% to 60% protein, meaning it’s a complete protein source. It also contains vitamin B12, iron, vitamin C, Omega 3s, fiber and other antioxidants. The problem with CGF is that it is wrapped in the hard casing of chlorella, which humans cannot digest. For this reason, it must be taken in supplement form.

Those who take CGF supplements experience a number of health benefits. Some such benefits include healthy blood pressure, improved cholesterol, increased energy levels and a stronger immune system.

Milk, Yogurt, Hard Cheeses and Other Dairy

Dairy products are a great source of calcium, potassium and vitamin D. Calcium is essential for growing children, as the body needs calcium to build up bone mass. Adults should continue to consume dairy throughout their lives to maintain bone mass and ensure healthy teeth. Potassium helps the body maintain healthy blood pressure levels, which is increasingly important as one ages. Vitamin D helps the body absorb calcium, and though there aren’t any foods that contain the nutrient naturally, there are several, such as dairy products that are fortified with the nutrient.

Fruits and Vegetables

Almost all fruits and vegetables contain some levels of nutritious vitamins, such as calcium, potassium, magnesium, and vitamins A, C, D and E. However, some fruits and veggies have more nutritious properties than others. Beans and spinach are rich in calcium, while bananas, sweet potatoes, beans, tomatoes, peaches and cantaloupe contain a large percentage of the recommended number of daily milligrams of potassium. Pumpkin, spinach and artichokes are rich in magnesium and vitamin A, while many of the more flavorful fruits such as guava, oranges, strawberries, pineapple and mango all contain vitamin C.


Fish such as salmon, halibut, cod and ocean perch are also rich sources of micronutrients. They’re also some of the best sources for omega 3s, which have several proven benefits. For example, omega 3s help fight depression and anxiety, improve eye health, promote healthy brain development in fetuses, improve risk factors for heart disease and so much more.

Nuts and Grains

Nuts and whole grains are a great way to load up on micronutrients while snacking. Oatmeal and almonds contain healthy amounts of calcium, brown cereal and brown rice are loaded with magnesium and sunflower seeds, hazelnuts, pine nuts, peanuts and brazil nuts are all fortified with vitamin E.

When you alter your diet to include more dairy, fruits and vegetables, fish, nuts and grains and, of course, chlorella growth factor, you will notice a substantial improvement in your overall health and wellness. From an improved immune system to more energy to healthy aging, you can experience it all and more when you decide to make healthy dietary changes.


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