Eat Your Vitamins

Eat Your Vitamins

The foods that fuel us

Words by Ashley Locke
Illustrations by Jane Fitzsimmons

If you were anything like me as a child, your parents made sure you ate your Flintstones chewable vitamin with breakfast each morning. We’ve come a long way in the vitamin and supplements industry since then, and there are now endless ways to make sure we’re giving our bodies what they need—but the best way doesn’t involve pills. 

With a well-rounded diet, you can get all your daily nutrients from the foods you eat! The vitamins and minerals found in our food are often easier for our bodies to absorb than those in pill form. But what should you be eating to get your daily dose? Here’s a cheat sheet! 

  • Vitamin A helps you maintain good eyesight, a healthy immune system, and healthy skin: sweet potatoes, carrots, kale, spinach, pumpkin, and eggs
  • Vitamin B7 (Biotin) helps maintain healthy skin, nails, and hair: egg yolks, nuts, and whole grains
  • Vitamin B12 aids in the formation of red blood cells and maintains a healthy nervous system: meat, fish, poultry, and dairy products
  • Vitamin C boosts the immune system and helps in the production of collagen, which is essential for healthy skin, bones, and muscles: citrus fruits, strawberries, kiwi, bell peppers, broccoli, and tomatoes
  • Vitamin D helps the body absorb calcium, which is essential for strong bones and teeth: fatty fish, egg yolks, and fortified dairy products
  • Vitamin E helps prevent cell damage and supports a healthy immune system: almonds, sunflower seeds, avocado, spinach, and sweet potatoes
  • Vitamin K aids in blood clotting and preventing heart disease: kale, spinach, and broccoli
  • Calcium helps maintain strong bones and teeth, muscle function, nerve function, and proper blood clotting: dairy products and leafy green vegetables
  • Iron is essential for energy production and a healthy immune system: red meat, poultry, fish, and beans
  • Magnesium helps regulate blood sugar levels and supports a healthy heart: almonds, spinach, avocado, beans, and whole grains
  • Potassium helps maintain a healthy blood pressure and heart function: bananas, sweet potatoes, beans, and leafy green vegetables
  • Zinc ensures the proper functioning of the immune system: oysters, red meat, poultry, beans, and nuts

If you're concerned about your nutrient intake, talk to your doctor or a registered dietitian.