4 Essential Vitamins and Minerals

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Maintaining good health depends on getting the right balance of vitamins and minerals. And you can get all of these from a variety of whole foods, instead of in pill form!

Here are four essential nutrients and the best food sources for each:

(1) Iron is vital for forming hemoglobin, the protein in red blood cells that carries oxygen throughout the body. A deficiency can lead to fatigue and anemia.

The best sources include red meat, poultry, fish (like tuna and sardines), beans, lentils, tofu, spinach, and fortified cereals. Consuming vitamin C-rich foods with iron can enhance absorption.

(2) Vitamin A supports vision, immune function, and skin health. It exists in two forms: preformed vitamin A (from animal products) and provitamin A carotenoids (from plant sources).

Excellent sources include carrots, sweet potatoes, kale, spinach, pumpkin, butternut squash, cantaloupe, and liver. Eating these foods regularly helps prevent night blindness and boosts immunity.

(3) Vitamin B12 is essential for nerve function, red blood cell formation, and DNA synthesis.

It's primarily found in animal products like beef, chicken, eggs, dairy products, salmon, sardines, and fortified plant-based milks.

(4) Vitamin E acts as a powerful antioxidant, protecting cells from damage. It also supports immune health and skin integrity.

Foods rich in vitamin E include almonds, sunflower seeds, hazelnuts, avocados, spinach, and vegetable oils such as sunflower, safflower, and olive oil.

Including a variety of these nutrient-rich foods in your diet ensures your body gets what it needs for optimal energy, immune support, and overall wellness!

For a free an amazing recipe that I came across inspired by Ottolenghi’s recipe for spiced nuts:

In a small mixing bowl, combine the following ingredients:

100 grams pecans
100 grams walnuts
100 grams cashews
100 grams almonds
50 grams macadamia nuts
50 grams pumpkin seeds
3 Tablespoons nigella seeds (black cumin)
3 Tablespoons olive oil
2 Tablespoons maple syrup
2 sprigs of fresh thyme

Toss together the nuts, seeds, olive oil, maple syrup, and fresh thyme. Add a sprinkle of salt, a sprinkle of MSG, and spread the mixture on a parchment-lined sheet tray.

Bake in the oven at around 300F for roughly 20 minutes, stirring the nuts halfway through.

After baking, remove from the oven and toss with roughly one teaspoon (or more) or ground cayenne pepper, one teaspoon of red pepper flakes, and a few cracks of fresh black pepper. Taste, and add another sprinkle of salt or more heat if desired.

Allow the nuts to fully cool before transferring to an airtight container.

And that’s it! Hope you enjoyed today’s read!
- Andy