How to get Vitamins and Minerals Naturally

Introduction: Hi, I'm Malcolm. Not a nutritionist, dietician, nor expert, however, I have studied with nutrition experts and have tried a healthy, whole food plan for my own personal health. I will share with you the details of what I believe is the natural way to maintain health without needing to rely upon supplements. Food that is good for your health!

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VITAMIN A
For healthy eyes, teeth and skin, and general growth and development.
Carrots
Sweet potato
Cantaloupe melon

B VITAMINS
For energy production, immune function and iron absorption.
Whole grains
Potatoes
Bananas
Lentils
Chili peppers
Beans
Molasses
Yeast

VITAMIN C
For strengthening blood vessels, skin elasticity, anti-oxidant function, and iron consumption.
Oranges
Guava
Red and Green peppers
Kiwi
Grapefruit
Strawberries
Brussels sprouts
Cantaloupe melon

VITAMIN D
For strong healthy bones.
Natural Sun light stimulates Vitamin D production.
Eggs, fish, and mushrooms help to supply nutritional needs.

VITAMIN E
For blood circulation and protection from free radicals.
Almonds
Sunflower seeds
Tomatoes

VITAMIN K
For blood coagulation, to form blood clots
Kales
Spinach
Brussels sprouts
Broccoli


FOLIC ACID

For cell renewal and preventing birth defects.
Asparagus
Broccoli
Citrus fruits
Beans
Peas
Lentils
Seeds
Nuts
Cauliflower
Beets
Corn


CALCIUM

For healthy teeth and bones.
Yogurt
Molasses
Tofu
Milk
Cheese

IRON

For building muscle and maintaining healthy blood.
Clams
Oysters
Liver
Cereal
Pumpkin seeds
Beans
Lentils
Spinach
Soybeans

ZINC

For immunity, growth and fertility.
Oysters
Spinach
Cashews
Beans
Dark chocolate

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