Vitamins and minerals are essential nutrients your body needs to function optimally. From boosting immunity to supporting brain function and energy production, these micronutrients play a crucial role in overall well-being.

Every time you bike-commute to work, enjoy a colorful meal, or dance the night away, vitamins and minerals are helping you do it!

What Are Vitamins and Minerals?

Vitamins are organic compounds, meaning they contain carbon and other elements. They can break down due to heat, air, or acid, which is why proper storage of food and supplements is important.

Minerals are inorganic elements found in rocks, soil, and water. Plants absorb them as they grow, and animals obtain them through their diet. Unlike vitamins, minerals cannot be broken down, making them relatively easy to absorb from food sources.

Essential Vitamins & Where to Find Them

Vitamin A

  • Benefits: Supports vision, immune function, and healthy skin.

  • Sources: Carrots, sweet potatoes, spinach, liver, dairy products.

B Vitamins (B-Complex)

  • Vitamin B1 (Thiamine): Helps convert food into energy. Found in whole grains, pork, and legumes.

  • Vitamin B2 (Riboflavin): Supports energy production. Found in dairy, eggs, and leafy greens.

  • Vitamin B3 (Niacin): Aids metabolism and skin health. Found in meat, fish, and peanuts.

  • Vitamin B5 (Pantothenic Acid): Essential for hormone production. Found in avocados, yogurt, and whole grains.

  • Vitamin B6 (Pyridoxine): Supports brain health and red blood cell production. Found in bananas, poultry, and potatoes.

  • Vitamin B7 (Biotin): Promotes healthy hair, skin, and nails. Found in eggs, nuts, and salmon.

  • Vitamin B9 (Folic Acid/Folates): Crucial for cell growth and fetal development. Found in leafy greens, citrus fruits, and beans.

  • Vitamin B12 (Cobalamins): Essential for nerve function and red blood cell formation. Found in fish, meat, dairy, and fortified cereals.

Vitamin C

  • Benefits: Boosts immunity, supports collagen production, and aids iron absorption.

  • Sources: Citrus fruits, bell peppers, strawberries, tomatoes.

Vitamin D

  • Benefits: Promotes bone health and calcium absorption.

  • Sources: Sun exposure, fatty fish, egg yolks, fortified dairy.

Vitamin E

  • Benefits: Acts as an antioxidant and supports skin health.

  • Sources: Nuts, seeds, spinach, sunflower oil.

Vitamin K

  • Benefits: Aids blood clotting and bone health.

  • Sources: Leafy greens, broccoli, Brussels sprouts.

Essential Minerals & Where to Find Them

Calcium

  • Benefits: Supports strong bones and teeth.

  • Sources: Dairy, leafy greens, fortified plant-based milk.

Iodine

  • Benefits: Essential for thyroid function.

  • Sources: Seafood, iodized salt, dairy products.

Iron

  • Benefits: Supports oxygen transport in the blood.

  • Sources: Red meat, lentils, spinach, tofu.

Magnesium

  • Benefits: Supports muscle function, nerve health, and energy production.

  • Sources: Nuts, seeds, whole grains, dark chocolate.

Selenium

  • Benefits: Acts as an antioxidant and supports thyroid health.

  • Sources: Brazil nuts, seafood, whole grains.

Zinc

  • Benefits: Supports immune function, wound healing, and metabolism.

  • Sources: Meat, shellfish, beans, nuts.

Conclusion

Ensuring you get the right balance of vitamins and minerals is essential for maintaining good health and preventing deficiencies. While a well-balanced diet is the best way to meet your nutrient needs, supplements can help fill any gaps.

Explore our wide selection of vitamins and supplements to support your health and wellness journey!

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