Food sources of vitamins and minerals (Micronutrient)
In functional medicine (of which functional nutrition is the core), we often use supplements to enhance our health status, and doing so can be necessary to help replete nutrient deficiency, and to help address underlying metabolic imbalances and blocked biochemical pathways (for example).
It is important to keep in mind that while supplements can be helpful, they cannot and should not replace whole, real food sources of nutrition. Food is medicine and is our first line of defense against illness and disease. Food is also the primary vehicle for fueling our bodies with the nutrients we need to function.
Below are food sources of vitamins and minerals. This is not an exhaustive list, these are examples of foods containing these important nutrients. Do take into account your individual food allergies, sensitivities and tolerances, and health needs. Everyone is different, there is no one size fits all approach!
Incorporating food sources of vitamins and minerals into your diet daily is important for overall health and wellness, as well as for combating illness and disease.
Vitamins: Biotin, folate, niacin, pantothenic acid, riboflavin, thiamin, vitamin A, vitamin B6, vitamin B12, vitamin C, vitamin D, vitamin E, vitamin K
Minerals: Calcium, chromium, copper, fluoride, iodine, iron, magnesium, manganese, molybdenum, phosphorus, potassium, selenium, zinc
Other nutrients: Choline, essential fatty acids, fiber
Biotin: Eggs, legumes, meats, oily fish, chicken, liver
Folate: Liver, chicken giblets, egg yolk, dried beans, lentils, split peas, potatoes, sweet potatoes, spinach, beet root, Brussels sprouts, dark leafy greens, kale, bok choy, asparagus, oranges, peaches
Niacin (B3): Tuna, chicken, turkey, salmon, lamb, beef, sardines, brown rice
Pantothenic acid (B5): Chicken liver, sunflower seeds, salmon, avocado, sun dried tomatoes, corn, mushrooms
Riboflavin (B2): Spinach, tempeh, crimini mushrooms, eggs, asparagus, turkey
Thiamin (B1): Can be depleted with alcohol. Green peas, asparagus, Brussels sprouts, sunflower seeds, pistachios, herring, crimini mushrooms, ground flaxseed, spinach
B6: Tuna, turkey, beef, chicken, salmon, sweet potato, potato, sunflower seeds, spinach
B12: B12 is found naturally only in animal products. Choose methylcobalamin for supplemental source, sardines, salmon, tuna, cod, lamb, beef, liver, chicken, fish, eggs, rainbow trout, haddock
Vitamin A: Beef liver, cod liver oil, egg, butter, milk, sweet potato, pumpkin, carrot, cantaloupe, mango, spinach, broccoli, kale, collard greens, butternut squash
Vitamin C: All will be higher in vitamin C if uncooked: Bell peppers, papaya, citrus fruits, Brussels sprouts, strawberries, kiwi
Vitamin D: Salmon, herring and sardines, cod liver oil, canned light tuna (lower in mercury), oysters, egg yolk, mushrooms
Vitamin E: Sunflower seeds, spinach, Swiss chard, avocados, turnip greens, asparagus, mustard greens
Vitamin K: Grass fed butter, egg yolk, liver, sauerkraut, and it’s made by gut bacteria
Calcium: Seeds, canned salmon, sardines, beans (white, red, pinto), lentils, almonds, some leafy greens (collard, spinach, kale), broccoli, amaranth, dried figs, orange, yogurt, cheese, milk
Chromium: Broccoli, green beans, potatoes, grape juice, orange juice, beef, turkey, apples, bananas
Copper: Mushrooms (shiitake), sunflower seeds, garbanzo beans, lentils, lima beans
Fluoride: Canned crab, rice, fish, chicken
Iodine: Cod, shrimp, milk (cow's), boiled egg, navy beans, baked potato with skin, turkey breast, seaweed
Iron (heme iron is found in animal products and nonheme iron is found in some plant foods): Beef, chicken liver, oysters, clams, tuna, mussels, raisins, prune juice, prunes, potato with skin, quinoa, spinach, Swiss chard, white beans, lentils, tofu, hazelnuts, cashews
Magnesium: Halibut, spinach, chard, oatmeal, potatoes, black-eyed peas, brown rice, lentils, avocados, pinto beans
Manganese: Cloves, gluten-free oats, brown rice, garbanzo beans, spinach, pumpkin seeds
Molybdenum: Legumes, such as beans, lentils, and peas, and grain products and nuts
Phosphorus: Salmon, yogurt, milk, halibut, turkey, chicken, beef, lentils, almonds, cheese (mozzarella), peanuts, egg, whole-wheat bread
Potassium: Banana, potato, prune juice, prunes, orange, tomato, raisins, artichoke, lima beans, spinach, acorn squash, almonds, sunflower seeds, molasses
Selenium: Brazil nuts, tuna (yellowfin), oysters, clams, halibut, shrimp, salmon, crab, pork, beef, chicken, brown rice, sunflower seeds, milk
Zinc: Beef, lamb, pumpkin seeds, lentils, garbanzo beans, quinoa, turkey
Choline: Beef liver, wheat germ, egg, beef, scallops, salmon, chicken breast, Atlantic cod, shrimp, Brussels sprouts, broccoli, milk, peanuts and peanut butter
Essential fatty acids (DHA and EPA): Cell membranes are made of cholesterol and phospholipids, need to make sure there are plenty of healthy fats in your diet daily, and essential fatty acids reduce inflammation, and assist with gut and skin healing. Flaxseed, eggs, fish and fish oils, marine sources (sea vegetables/seaweeds), avocado, coconut oil
Fiber: Legumes (navy beans, split peas, lentils, kidney beans), cereals/grains (oats, bulgur, oat bran, quinoa, rice), vegetables (artichoke hearts, spinach, Brussels sprouts, winter squash, mushrooms), fruit (prunes, berries, apples), nuts and seeds (almonds, pistachios, pecans, peanuts)
Go organic when possible for fruits and vegetables.
Go organic, pastured, free range, grass fed, wild caught, etc. for animal products.
Drink at least 6-8 glasses of water per day.