Vitamin C is a powerful antioxidant that supports the immune system, aids in iron absorption, and promotes skin health. Citrus fruits like oranges, lemons, and grapefruits are high in vitamin C (Image: Canva)
While it has become quite trendy to pop supplements to get your daily dose on vitamins and minerals, there are no alternatives to eating a well-balanced meal that fulfils all your nutritional requirements.
A healthy portion of fruits and vegetables, lentils and meats, fish and eggs, nuts and seeds and yoghurt will provide you will all the essential nutrients like vitamin A, B2, B9, vitamin C, calcium, iron, magnesium, potassium, zinc, selenium, omega-3 fatty acids, probiotics, and prebiotics.
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Here is a guide to nutrient-dense foods that are rich in vitamins and minerals:
Vitamin A is essential for vision, immune health, and skin health. If you are non-vegetarian, eat liver (chicken and mutton), egg yolks, and dairy products like cheese and milk for vitamin A. For vegetarians, great sources of vitamin A include carrots, sweet potatoes, and spinach. The National Institutes of Health (NIH) notes that a healthy balance of these foods can help you meet your daily vitamin A needs.
Vitamin B2 helps in energy production, red blood cell formation, and maintaining healthy skin. You can find it in dairy products such as milk, yogurt, and cheese, as well as in eggs and lean meats like chicken. Leafy greens such as spinach, along with fortified cereals, are also excellent sources of vitamin B2, especially if you are vegetarian, according to the Harvard T.H. Chan School of Public Health.
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Vitamin B9 is crucial for DNA synthesis and cell division, making it particularly important for pregnant women. Vitamin B9 or folate-rich foods include leafy greens like spinach, beans (lentils, chickpeas), and avocados. Citrus fruits, such as oranges, are also high in folate. The National Institutes of Health (NIH) highlights that folate is vital for preventing birth defects during pregnancy and for overall cellular health.
Vitamin C is a powerful antioxidant that supports the immune system, aids in iron absorption, and promotes skin health. Citrus fruits like oranges, lemons, and grapefruits are high in vitamin C, so are bell peppers, kiwi, strawberries, and broccoli. According to the Harvard T.H. Chan School of Public Health, these foods help boost immune function and enhance the absorption of plant-based iron.
The National Institutes of Health recommends consuming calcium-rich foods regularly to support bone strength. The most well-known sources of calcium are dairy products like milk, cheese, and yogurt. If you avoid dairy, fortified plant-based milks (such as soy, almond, or oat milk) and leafy greens like kale and bok choy are excellent alternatives. Additionally, tofu, almonds, and canned fish with bones (such as sardines and salmon) are also good sources.
Iron is essential for transporting oxygen in the blood and maintaining energy levels. You can get iron from red meat and chicken. For those following a vegetarian diet, lentils, chickpeas, spinach, and tofu are great sources of iron. The NIH notes that pairing plant-based iron with vitamin C-rich foods like citrus fruits or bell peppers can enhance absorption of iron.
Magnesium supports hundreds of processes in the body, including muscle and nerve function, and is essential for bone health. The Harvard T.H. Chan School of Public Health emphasizes the importance of magnesium for maintaining optimal health.
Increase your magnesium intake with leafy greens such as spinach and kale, nuts like almonds and cashews, seeds (especially pumpkin seeds), and whole grains like brown rice and oats.
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Potassium helps regulate fluid balance, supports heart health, and aids muscle function. According to the NIH, potassium can also help lower blood pressure and support proper muscle and nerve function. Top potassium-rich foods include bananas, sweet potatoes, avocados, and spinach. Other sources include oranges, tomatoes, and beans.
Zinc plays a vital role in immune function, protein synthesis, and wound healing, according to the NIH. You can find zinc in animal-based foods such as mutton and chicken, shellfish (such as oysters and crab), as well as in legumes (chickpeas and lentils), seeds (pumpkin and sesame), and nuts.
Selenium is an antioxidant that supports thyroid health and the immune system. One of the richest sources of selenium is Brazil nuts (just a couple of nuts a day can provide your entire daily requirement). Other sources include seafood (like tuna and shrimp), eggs, sunflower seeds, and whole grains. According to the Mayo Clinic, incorporating selenium-rich foods into your diet can help protect against oxidative stress and support immune function.
The NIH suggests that omega-3s help reduce the risk of chronic diseases like heart disease, and they are especially important for brain health. Omega-3 fatty acids are also essential for heart health, brain function, and reducing inflammation.
Fatty fish like salmon, mackerel, and sardines are excellent sources of omega-3s. For plant-based options, flaxseeds, chia seeds, walnuts, and hemp seeds provide ALA, a type of omega-3 fatty acid.
According to Harvard T.H. Chan School of Public Health, consuming probiotic-rich foods regularly can help maintain a healthy gut, which plays a role in digestion and overall health. You can get probiotics from fermented foods such as yogurt, miso and kombucha. These foods help populate your gut with healthy bacteria.
According to the NIH, prebiotics help promote the growth of healthy gut bacteria and improve digestion and immune function. You can find these in foods like garlic, onions, leeks, asparagus, bananas, and whole grains.
Include a wide variety of nutrient-dense, whole foods in your diet to meet your nutritional needs without the need for supplements.
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Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.
