Where are my vitamins?

The body is a very complex system that is constantly in need of nutrients to survive. This means that we must be on top of the game the whole time: What does my body need to have a good balance of vitamins and minerals? First, it all depends on the amount of physical activity each person has during the day, stress levels, amount of sleep, environment (is it polluted), workplace…

Taking all these into account, each person should determine how they feel and their bodies look: Am I tired, moody and are my nails weak? Those are all ways in which our bodies tell us that we are missing essential micronutrients (vitamins and minerals required by the body to perform correctly), and we should listen to it). This is a very easy way to prevent further problems with our health. It is the way in which we avoid any serious illness and act before a big problem has risen.

There are some people that help themselves through supplements, but we should not rely only on these because there is nothing better than taking our micronutrients directly from the source. NOTE: If you feel unwell, it is important for you to visit the doctor and check if you have any insufficiencies. Sometimes diet alone is not enough.

Here are some key foods and their vitamins for you to include in your diet and your recipes:


B Vitamins (B1, B2, B3, B5, B6, B9, B12): Eggs, organic dairy, fish, red meat, whole grains, potatoes, dark green vegetables and leafy greens, free range organic chicken, peanuts, citrus fruits. You can go to this website to learn more about B Vitamins and it’s effects.

 Vitamin C: Apples, asparagus, berries, melon, citrus fruits, peppers, kiwi, leafy greens, tomatoes. Click on this link to read more on Vitamin C.

Vitamin A: Carrots, sweet potato, kale, spinach, apricots, broccoli, butter, free range organic eggs, winter squash, beef liver. If you want to read more about Vitamin A go to this website .

 Vitamin E: Almonds, spinach, sweet potato, avocado, wheat germ, fish, butternut squash, olive oil. You can read more on this webpage.


Calcium: Spinach, collards, kale, orange, soy, cheese, non processed yogurt, fish and seafood, beans, goats milk and cheese, coconut milk, almonds.

I do not include milk in the list because I personally don’t believe milk is a safe nutrient, given all the process it has been through and how the cows are currently fed and treated. If you want to read more on calcium intake and ways to improve its absorption you can read this Harvard University study.

Magnesium: Nuts and seeds; legumes; leafy, green vegetables; seafood; dark chocolate (70% or more), artichokes.

Potassium: Free range meats, fresh fruits and vegetables, whole grains and legumes.

Phosphorus: Free range meat, fish, organic free range eggs

Sulfur: Free range meats, organic free range chicken, fish, organic free range eggs, nuts.

Iron: Egg yolks, free range meat, legumes, dried fruits, leafy greens.

Zinc: Free range meat, free range organic chicken, whole grains and vegetables.

Iodine: Seafood, dairy products, algae.

Selenium: Meats, seafood and grains.

Copper: Legumes, nuts and seeds, while grain, water.

Manganese: Especially in plant foods.

Fluoride: Water, fish and tea.

Chromium: Unrifined foods, whole grains, nuts, cheese.

Molybdenum: Legumes, leafy greens, green vegetables.

To read more on minerals in our foods you can refer to this website. 

I know it is a lot to take in, but I promise I will post a few recipes to help you start taking in good sources of vitamins and minerals to become healthier and stronger.