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1. VITAMIN A
GOOD FOR: Healthy eyes and general growth and development, including healthy teeth and skin.
NATURAL SOURCE: Carrots and other orange foods including sweet potato and cantaloupe melons – all of which get their hue from the carotene pigment.
2. B VITAMINS
GOOD FOR: Energy production, immune function and iron absorption.
NATURAL SOURCE: This crucial group of You do not have permission to view the full content of this post. Log in or register now. can be found in whole unprocessed foods, specifically whole grains, potatoes, bananas, lentils, chili peppers, beans, yeast and molasses.
3. VITAMIN C
GOOD FOR: Strengthening blood vessels and giving skin its elasticity, anti-oxidant function and iron absorption.
NATURAL SOURCE: Everyone knows this one – oranges! But they're not the only source – other fruits and veggies packed with Vitamin C include guava, red and green peppers, kiwi, grapefruits, strawberries, Brussels sprouts and cantaloupe.
4. VITAMIN D
GOOD FOR: Strong healthy bones.
NATURAL SOURCE: Apart from You do not have permission to view the full content of this post. Log in or register now., which stimulates Vitamin D production, you can get this nutritional must from eggs, fish and mushrooms.
5. VITAMIN E
GOOD FOR: Blood circulation, and protection from free radicals.
NATURAL SOURCE: Our favorite Vitamin E-rich food is the mighty almond. You can also fill up on other nuts, sunflower seeds and tomatoes to reap the benefits.
6. VITAMIN K
GOOD FOR: Blood coagulation – that is, the process by which your blood clots.
NATURAL SOURCE: Leafy greens are the best natural sources of Vitamin K – so make sure you're eating lots of kale, spinach, Brussels sprouts and broccoli.
7. FOLIC ACID
GOOD FOR: Cell renewal and preventing birth defects in *******cy.
NATURAL SOURCE: There are plenty of scrumptious natural sources of folic acid, including dark leafy greens, asparagus, broccoli, citrus fruits, beans, peas, lentils, seeds, nuts, cauliflower, beets and corn.
8. CALCIUM
GOOD FOR: Healthy teeth and bones.
NATURAL SOURCE: This mineral is another one that most of us already know - the best sources are dairy products like yogurt, cheese and milk, along with tofu and black molasses.
Photo by Flickr user shutterbean
9. IRON
GOOD FOR: Building muscles naturally and maintaining healthy blood.
NATURAL SOURCE: You might be surprised to know that clams take the top spot for iron content, followed by oysters and organ meats like liver. For the vegetarians among us, soybeans, cereal, pumpkin seeds, beans, lentils and spinach are great sources of iron.
Photo by Flickr user Hanoi Mark
10. ZINC
GOOD FOR: Immunity, growth and fertility.
NATURAL SOURCE: Seafoods like oysters are also zinc-rich, along with spinach, cashews, beans and – wait for it – dark chocolate.
Photo by Flickr user Tasumi1968
11. CHROMIUM
GOOD FOR: Glucose function – making sure every cell in your body gets energy as and when needed.
NATURAL SOURCE: As long as your diet contains servings of whole grains, fresh vegetables and herbs, you should be getting enough chromium.
GOOD FOR: Healthy eyes and general growth and development, including healthy teeth and skin.
NATURAL SOURCE: Carrots and other orange foods including sweet potato and cantaloupe melons – all of which get their hue from the carotene pigment.
2. B VITAMINS
GOOD FOR: Energy production, immune function and iron absorption.
NATURAL SOURCE: This crucial group of You do not have permission to view the full content of this post. Log in or register now. can be found in whole unprocessed foods, specifically whole grains, potatoes, bananas, lentils, chili peppers, beans, yeast and molasses.
3. VITAMIN C
GOOD FOR: Strengthening blood vessels and giving skin its elasticity, anti-oxidant function and iron absorption.
NATURAL SOURCE: Everyone knows this one – oranges! But they're not the only source – other fruits and veggies packed with Vitamin C include guava, red and green peppers, kiwi, grapefruits, strawberries, Brussels sprouts and cantaloupe.
4. VITAMIN D
GOOD FOR: Strong healthy bones.
NATURAL SOURCE: Apart from You do not have permission to view the full content of this post. Log in or register now., which stimulates Vitamin D production, you can get this nutritional must from eggs, fish and mushrooms.
5. VITAMIN E
GOOD FOR: Blood circulation, and protection from free radicals.
NATURAL SOURCE: Our favorite Vitamin E-rich food is the mighty almond. You can also fill up on other nuts, sunflower seeds and tomatoes to reap the benefits.
6. VITAMIN K
GOOD FOR: Blood coagulation – that is, the process by which your blood clots.
NATURAL SOURCE: Leafy greens are the best natural sources of Vitamin K – so make sure you're eating lots of kale, spinach, Brussels sprouts and broccoli.
7. FOLIC ACID
GOOD FOR: Cell renewal and preventing birth defects in *******cy.
NATURAL SOURCE: There are plenty of scrumptious natural sources of folic acid, including dark leafy greens, asparagus, broccoli, citrus fruits, beans, peas, lentils, seeds, nuts, cauliflower, beets and corn.
8. CALCIUM
GOOD FOR: Healthy teeth and bones.
NATURAL SOURCE: This mineral is another one that most of us already know - the best sources are dairy products like yogurt, cheese and milk, along with tofu and black molasses.
Photo by Flickr user shutterbean
9. IRON
GOOD FOR: Building muscles naturally and maintaining healthy blood.
NATURAL SOURCE: You might be surprised to know that clams take the top spot for iron content, followed by oysters and organ meats like liver. For the vegetarians among us, soybeans, cereal, pumpkin seeds, beans, lentils and spinach are great sources of iron.
Photo by Flickr user Hanoi Mark
10. ZINC
GOOD FOR: Immunity, growth and fertility.
NATURAL SOURCE: Seafoods like oysters are also zinc-rich, along with spinach, cashews, beans and – wait for it – dark chocolate.
Photo by Flickr user Tasumi1968
11. CHROMIUM
GOOD FOR: Glucose function – making sure every cell in your body gets energy as and when needed.
NATURAL SOURCE: As long as your diet contains servings of whole grains, fresh vegetables and herbs, you should be getting enough chromium.
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