It my seem convenient to just pop your daily multivitamin in hopes of supplementing any missed nutrients you didn't get from your diet, but studies have actually shown that the human body is better at absorbing these nutrients when they come directly from a food source. Not only are whole foods packed with essential vitamins and minerals, they also have added fiber you often don't find in a supplement bottle. Here's a list of a few crucial nutrients you need, and where you can find them at the grocery store. Your body and taste buds will thank you!
1. Vitamin B1
What it does: Improves nervous system health and helps your body turn carbohydrates into energy.
Where you can find it: Black beans, lentils, tuna and sunflower seeds.
2. Vitamin B2
What it does: Improves complexion and helps your body break down protein, fat and carbs,
Where you can find it: Lean meats, milk, dark leafy greens and fortified cereal.
3. Vitamin C
What it does: Boosts your immune system, acts as an antioxidant and helps with the absorption of iron.
Where you can find it: Citrus, spinach, papaya, red and green Peppers, kiwi and broccoli.
4. Vitamin D
What it does: Promotes bone health and regulates calcium and phosphorus absorption.
Where you can find it: salmon, eggs and fortified milk.
5. Vitamin E
What it does: Protects against toxins, promotes tissue repair and improves blood flow.
Where you can find it: Spinach, almonds, olives, avocados, broccoli, sunflower seeds and butternut squash.
6. Vitamin A
What it Does: Boosts the immune system, improves reproductive health and promotes bone growth and healthy vision.
Where you can find it: Carrots, sweet potatoes, broccoli, spinach, cantaloupe, egg yolks and fortified milk.
7. Vitamin K
What it does: Crucial for proper blood clotting and promotes bone strength.
Where you can find it: Dark leafy greens, broccoli, asparagus, cabbage and scallions.
8. Folic Acid
What it does: Helps your body produce and maintain healthy cells and works as cancer prevention by helping prevent changes to DNA.
Where you can find it: Legumes, beets, broccoli, spinach, asparagus and brussels sprouts.
9. Potassium
What it does: Crucial for muscle function, improves nervous system and reduces the risk of numerous diseases.
Where you can find it: bananas, spinach, avocado, coconut water and potato skins.
