Try These Foods To Get The Adequate Dose Of Vitamins and Minerals

We all know that not all multivitamin tablets are made equal. Getting the right multivitamin has also become the task because of the numbers of options available. People who manage to get the right multivitamin tablet for themselves, it becomes crucial to have a healthy diet along with it too for optimal health.

Here is the list of the foods that may be ethnobotanicals and you should include in your diet.

Vitamin A

Vitamin A supports good eye and skin health. Some of the foods that are rich in vitamin A are carrots, potatoes, spinach, mangoes, kale, apricots, berries, papaya, butter, raw milk, eggs, and cheese, and cod liver oil.

Vitamin B

This vitamin plays a significant role in converting food into energy. Best vitamin B food sources are dark green leafy vegetables, pork, ham, enriched rice, fortified whole-grain cereals, baked goods, wheat germ, green pea, salmon, lentils and nuts.

Vitamin C

Vitamin C is the powerhouse of antioxidants that keep the aging signs at bay and boosts your immune health. Some of the best vitamin C loaded foods are grapefruit, lemon, orange, and strawberry, papaya, broccoli, bell peppers and tomatoes.

Vitamin D

Vitamin D is a sunshine vitamin and known for strengthening bone and teeth and facilitating the absorption of the calcium in the body. Include foods like orange juice, mushrooms, fatty fish and soy milk to get the good dose of vitamin D.

Vitamin E

Most cosmetic products contain vitamin E because of the benefits it provides to the skin from improving the skin collagen production to giving it a smooth texture. It is also the best form of antioxidant that your body requires. Green leafy vegetables are loaded with Vitamin E. Moreover, mustard greens, raw seeds, almonds, swiss chard, turnip greens, spinach, kale, and plant oils gives you a good amount of vitamin E.

Vitamin F

Vitamin F is essential for boosting metabolism and healing wounds. Rich sources of vitamin F foods are fish and nuts.

Vitamin K

Vitamin K helps to make essential proteins that are required for building bones and blood clotting. Vitamin K can be found in chicken, pork chops, cooked brussel sprouts, spinach, green beans, kiwi, soybean oil, avocado and green peas.


Magnesium is a vital mineral that plays a role in hundreds of enzyme reactions that the body carries out. And also helps in the nerve and muscle function and supports the immune system. Pumpkin seeds, spinach, avocado, figs, banana, nuts, raspberries, legumes, broccoli, peas, cabbage, green beans, and seafood like tuna, salmon, give you a good amount of magnesium.


Iron builds the haemoglobin in the blood and supports immune health too. Soybeans, tofu, tempeh, beans, lentils, pumpkin, peas, sesame, flaxseed, hemp, pinenuts, cashews, chia seeds, leafy greens, and potatoes, are ideal sources of iron.

Folic acid

Folic acid helps the body to maintain and produce new cells. It is normally found in foods such as oranges, lentils, peas, dried beans, beets, broccoli and spinach.


Copper allows the body to make red blood cells, maintain healthy bones, nerves, blood vessels etc. It is commonly found in oysters, nuts and seeds, prunes, dark chocolate, and shell-fish etc.


Zinc helps in the proper functioning of our senses such as smell, taste and for healing wounds. Also, regulate immune function. The perfect food sources of zinc are red meat, nuts, beans, whole grains, and chicken.

What do you do to maintain good health? Let us know in the comment section below.