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The Go-To List of Foods to Support Vitamin & Mineral Needs

Do you take a multi-vitamin or dietary supplement? There are many reasons to take one, and also many reasons not to.

No matter how you feel about dietary supplements, you can’t deny that your body needs nutrients. 

Multi-vitamins can be great for those who cannot get all their nutrients from food, like the elderly or the young and growing.

The average adults should be eating right, versus supplementing what they are neglecting to get naturally.

For a boost of energy, better sleep, and healthy bodily functioning, try these vitamin-loaded foods:

Vitamin A

Health benefits: promotes healthy vision, healthy immune system, and cell growth.

  • Cantaloupe
  • Apricots
  • Mangos

Vitamin C

Health benefits: protection against immune system deficiencies, cardiovascular diseases and eye disease

Vitamin D

Health benefits: promotes strong bones and healthy immune system.

  • Milk
  • Eggs
  • Tuna
  • Salmon

Vitamin E

Health benefits: supports immune health, helps repair damaged cells

  • Almonds
  • Sunflower seeds
  • Hazelnuts
  • Peanut butter


Health benefits: promotes healthy skin and immune system; promotes healthy vision

  • Carrots
  • Pumpkin
  • Spinach
  • Sweet potato


Health benefits: decreases risk of birth defects, promotes healthy heart, lowered risk of depression

  • Lentils
  • Garbanzo beans
  • Asparagus
  • Black beans
  • Orange juice


Health benefits: promotes proper brain development and function, healthy cardiovascular, muscular and immune systems

  • Potatoes
  • Bananas
  • Chicken


Health benefits: supports energy production and healthy nervous system

  • Clams
  • Rainbow trout
  • Sockeye salmon
  • Beef


Health benefits: promotes healthy heart, kidneys, bones and muscles

  • Avocados
  • Bananas
  • Mushrooms
  • Squash


Health benefits: promotes bone and cardiovascular health, muscle function

  • Kale
  • Collard greens
  • Oranges
  • Figs


Health benefits: promotes healthy immune system, proper digestion, supports energy metabolism

  • Oysters
  • Crab
  • Yogurt
  • Cheese


Health benefits: supports disease prevention, promotes healthy immune system

  • Organic green tea
  • Blueberries
  • Cranberries
  • Pears

Do you notice a pattern with these foods? If there’s one rule to follow, stick with fresh fruits, vegetables, nuts and lean meats. If the food falls under one of those categories, it’s bound to offer some type of nutrient. On the other hand, processed foods often contain empty calories, fat or sugar – which are not nutrient-dense.

Whether you need more vitamin C, calcium, antioxidants or other nutrients – the foods listed above can help. Give your diet the healthy kick it needs and say goodbye to a daily dietary supplement. If you’ve been lacking vitamins and minerals and you’re feeling under the weather, stop by a GoHealth Urgent Care nearest you today.


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