The Foods that Contain the Right Vitamins and Minerals


Our food has every nutrient the body needs for optimal health. These nutrients are found in more abundance in organic foods than in processed foods. The body needs six nutrients for optimal health: vitamins, minerals, carbohydrates, fats, water, and protein.

Foods Containing Vitamins

Vitamins give us strong bones and teeth, keep the blood healthy, boost the immune system, boost the brain and nervous system, as well as helping the body metabolize carbs and proteins. These vitamins are A, vitamin B in all its numbers, C, D, E, and K. Some of these are fat soluble while the Bs and C are water soluble.

These vitamins may be found in fresh fruits and vegetables, dairy products, and lean meats like chicken, lamb, veal, beef, and pork. Chicken, turkey, and duck are lean meats, as are wild-caught fish and seafood.

Foods Containing Minerals

Minerals come in two flavors: major and trace. Both are necessary for optimal health. Major minerals are magnesium, calcium, phosphorous, sulphur, sodium, potassium, and chloride. These nutrients ensure bone health, keep the skin, hair, and nails healthy, and even out the body's water levels.

Trace minerals are iron, selenium, zinc, fluoride, molybdnum, manganese, copper, chromium, and iodine. These, too, help in strengthening bones and teeth, carry oxygen throughout the body, keep the immune system strong, keeps blood pressure healthy, and helps blood to clot.

You'll find these minerals in lean red meats, seafood, dairy products, iodized salt, nuts, seeds, vegetables, fruits, leafy greens, chicken and poultry, eggs, beans, legumes, whole grains, and fortified cereals and bread.

Foods Containing Carbohydrates

Carbs are sugars and starches the cells need for energy. There are simple carbohydrates and complex carbohydrates. Simple carbs are found in white bread, rice, potatoes, and pasta. Complex carbs provide the body energy, helps digestion, brain function, and the immune system.

Foods containing complex carbohydrates are quinoa, brown rice, barley, fruits, oatmeal, vegetables, and whole grain breads and pasta. We are advised to stay away from simple carbs and processed foods as these are bad for us.

Foods Containing Fats

The brain and organs are made of fat, so some fats in our foods are good for us. Fats allow the body to build new cells and grow them, produce hormones, protect the immune system, brain function, even out blood sugar, clot the blood, and muscle health.

We are advised to stay away from unhealthy fats such as saturated fats and trans fats. Good fats are found in oily fish like salmon and tuna, olive and sesame oil, coconut oil, seeds, and nuts.

Foods Containing Water

Your body is about 98 percent water. Even a small amount of dehydration severely curtails the body's functioning. Water moves nutrients through the body, lubricates it, prevents constipation, and carries toxins out of the body.

Most folks drink bottled or tap water. Some add lemon if the water isn't palatable. Foods containing water are watermelon, tomatoes, cucumber, apples, spinach, Brussels sprouts, broccoli, and oranges.

Foods Containing Protein

Your hair, skin, nails, and cells are made of protein. They need an intake of protein to function properly. Proteins also form hormones and antibodies. They are a source of fuel for cells and body tissues.

Foods containing protein include lean red meats, chicken and poultry, fish and seafood, beans, legumes, eggs, dairy products, nuts, and grains. Vegans and vegetarians who don't eat meat can get plenty of protein from plant-based foods.

The world was created to give us everything we need for survival. Trees give us oxygen to breathe, shelter, clothing, and food. Plants give us the same things. When the soil our food is grown in is replenished with the nutrients it needs to grow the food containing the nutrients we need, then our bodies are at optimal health. That's why organic food is better for us than processed foods.


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