25 good health natural foods that provide all of your vitamins and minerals
Here are 25 basic good health natural foods to prioritize because they are the best sources of specific vitamins and minerals.
While nearly every natural whole food will provide some vitamins and minerals, these particular foods provide a whopping helping of at least one. For example, apples are great mini-multi-vitamins - they have a little bit of nearly every essential vitamin and mineral - but they are not superstar providers of any one vitamin or mineral. So rather than adding up minute amounts of vitamins from a plethora of foods, add these foods regularly to any diet to ensure that nutritional requirements are met. Then add an apple a day for insurance!
Instead of relying on a multi-vitamin, consider making important natural health choices at mealtime. Here are the benefits of getting your nutrition from a natural health diet:
- Vitamins and minerals from food sources are usually more easily digested and used by the body than synthetic vitamins.
- Save money by buying fewer nutritional supplements. Buy only the vitamins whose requirements are difficult to meet at mealtimes.
- Teach children a natural health diet. Children will inadvertently learn how to meet their nutritional needs, and as adults, are more likely to revert back to their childhood eating habits.
- Eating more nutritionally valuable foods leaves less room for junk food. This dietary change has benefits for your waistline, and overall energy and health.
Here is a guide of the top 25 good health natural foods that I have identified to ensure that my family is meeting their nutritional requirements. They rank as one of the best food sources available for the vitamins and minerals listed (even though they may contain smaller amounts of other vitamins and/or minerals, too).
If you need some ideas for incorporating good, healthy, natural foods into your meals, check out our
1. Raw Spinach: Vitamin A, B Vitamins, Calcium, Iron, Potassium, Zinc, Magnesium, Copper
2. Broccoli: Vitamin A, B-complex Vitamins, Vitamin C (steamed), Calcium (especially in stems), Potassium
3. Avocado: Vitamin E, Good Fats, Potassium, Copper, Manganese
4. Dulse or Kelp:
Vitamin A, B-complex Vitamins, Vitamin C, Vitamin E, Calcium, Iron, Potassium, Zinc, Magnesium, Copper, Manganese, Iodine, Trace Minerals
5. Almonds: Vitamin E, Protein, Good Fats, Calcium, Potassium, Magnesium, Copper, Manganese, Trace Minerals
6. Salmon: Vitamins B3 & B12, Vitamin D, Good Fats, Protein, Calcium, Chromium, Selenium
7. Parsley: Vitamin A, B-complex Vitamins, Vitamin C, Iron, Potassium, Copper, Iodine
8. Black Beans: B-complex Vitamins, Protein, Calcium, Manganese
9. Buckwheat Flour: B-complex Vitamins, Magnesium, Manganese, Chromium, Selenium, Trace Minerals
10. Strawberries: Vitamin C, Iodine, Chromium11. Sunflower Seeds:
B Vitamins, Vitamin D, Vitamin E, Copper, Manganese
12. Kidney Beans: Protein, Calcium, Iron, Manganese
13. Raw Honey: Copper, Trace Minerals
14. Walnuts: Good Fats, Protein, Copper, Trace Minerals
15. Bananas: B Vitamins, Potassium, Chromium
16. Romaine Lettuce: Vitamin C, Magnesium, Copper, Chromium
17. Pumpkin Seeds: Iron, Magnesium, Zinc, Copper, Manganese
18. Carrots/Sweet Potato/Winter Squash: Vitamin A, potassium
19. Green Peas: B Vitamins, Protein, Calcium, Manganese
20. Lentils: Iron, Copper, Manganese
21. Quinoa: Complete Protein, Magnesium
22. Brazil Nuts: Protein, Magnesium, Selenium
23. Bee Pollen: B Vitamins, Vitamin E, Chromium
24. Cauliflower: Vitamin C (boiled)
25. Dried Black Mission Figs: Calcium
Keep in mind that all foods potentially contain some vitamins and minerals, even if they are not considered one of the best sources. There are many other good health natural foods that are nutrient-dense. For this list, the criteria that I used are as follows:
- These foods are one of the best sources of the listed vitamins and/or minerals.
- These foods do not include common wheat, dairy, egg, corn, and soy allergens.
- These are some of the most realistic good health natural foods for picky eaters and a busy schedule.
To put it simply: these are my go-to foods. I branch out as my schedule allows.
All of these foods fit into a raw foods diet. In addition, with the exception of salmon, these foods suit a vegan or vegetarian diet, as well. I felt compelled to include salmon because it provides those somewhat elusive Vitamin D, and B3 & B12 vitamins. If one of your favorite foods is missing from this list, go-ahead and find-out its nutritional benefits and add it to your list. This is a great learning exercise to do with grade-school kids. With time, it becomes easy to see the importance of food as fuel for our bodies rather than an indulgence.
You can use the
USDA's National Nutrient Database
to find out nutrition information for any food.
Head to the
Science of Natural Health Homepage
Good Health Natural Foods
Good Health Natural Foods