Where to find essential vitamins and minerals?

Vitamin C

Vitamin C is essential for the body as it plays a role in collagen production – the anti-wrinkle weapon – a protein that forms the basis of connective tissues (such as skin) and bone cells. Vitamin C is also known for fighting fatigue and boosting the immune system. It is mainly found in colorful fruits and vegetables (citrus fruits, bell peppers, broccoli, tomatoes, kiwi, etc.), which should be consumed raw or quickly cooked since vitamin C is destroyed by heat.

Vitamin A

Vitamin A plays a crucial role in vision and contributes to tissue growth and cell renewal. It is found in the form of retinol in animal-based products (butter, eggs, liver…) and as provitamin A (beta-carotene) in leafy vegetables, carrots, and cruciferous vegetables.

Vitamin D

Vitamin D helps maintain bone health (including Vitamin D3) and boosts the immune system. Sun exposure is the primary source of vitamin D, but dietary sources should not be overlooked, such as fatty fish – especially cod liver – and shellfish. In case of deficiency, supplementation should be considered.

B Vitamins

The 8 Vitamin E is particularly present in vegetable oils (rapeseed, wheat germ, olive oil) and nuts (hazelnuts, walnuts, almonds). It can be combined with vitamin C and other minerals in multivitamin complexes.

Vitamin K

Vitamin K plays a crucial role in several essential body functions, including bone mineralization, blood clotting, and cell growth. It also has anti-inflammatory properties. Fresh parsley is an excellent source of vitamin K, as well as cabbage, watercress, spinach, and arugula.

Calcium

Calcium plays a fundamental role in bone and teeth formation, acts as a neurotransmitter, and contributes to blood clotting. It is primarily found in dairy products and, to a lesser extent, in dark green leafy vegetables.

Magnesium

Magnesium is involved in muscle contraction (including the heart), nervous system function, metabolism regulation, and protein and DNA synthesis. To ensure an adequate intake of magnesium, consume whole grains, almonds, nuts, spinach, chocolate, or drink mineral-rich water.

Phosphorus

Phosphorus helps maintain the body's acid-base balance and is involved in most biochemical functions. It is primarily found in meat and fish, as well as in whole grains and dried fruits.

Sodium

Sodium helps maintain optimal hydration and plays a role in osmotic pressure and acid-base balance. Sodium deficiencies are extremely rare, while excess intake – due to modern diets – is common. To reduce sodium intake, limit processed foods such as deli meats and ready-made meals.

For more information, check out our article: The Benefits of Vitamins: Roles, Sources, and Essential Facts!