How can we be good to our bodies if we don’t recognize where our nutrients come from in our foods, and what affect they may have on our wellness? We are giant machines running 24/7, and need to be well oiled and cared for. Let’s take a moment and get informed. Learn where Vitamins & Minerals are found in your food source*, and expand your understanding of what they can do for your body. Truth be told, knowledge is the key to longevity. Enjoy all that life has to offer.

Vitamin A
Found in eggs, liver, carrots, broccoli, spinach & sweet potatoes
Essential for vision, healthy reproduction and cell growth.

Vitamin B1 (Thiamin)
Found in whole grains, pork, seeds, nuts, legumes
Increases the energy production and helps the nervous system function.

Vitamin B2 (Riboflavin)
Found in eggs, dairy and liver.
Increases and boosts metabolism (amino acids) and a big source of energy.

Vitamin B3 (Niacin)
Whole grains, fish, nuts, eggs and meats
Generates hormones, fatty acids, amino acids — all producing energy.

Vitamin B6
Poultry, fish, bottled milk, meat, and starchy veggies such as potatoes
Helps the immune system, releases glucose form glycogen, and creates additional amino acids.

Vitamin B9
(Folic Acid) Poultry, meat, and fish
Protects the nerves.

Vitamin C
Strawberries, kiwi, green/leafy veggies and citrus fruits
“C” is a wonderful antioxidant, and also produces collagen.

Vitamin D
Egg yolks, oily fish, and milk
Promotes bone health and strength.

Vitamin E
Seeds, whole grains, vegetable oil and nuts
“E” is a pure antioxidant for your body.

Vitamin K
Green veggies such as brussel sprouts, spinach and broccoli
Promotes bone health and strength. Also helps to prevent blood clotting.

In all dairy products such as milk and cottage cheese as well as tofu, almonds and broccoli
Strengthens teeth and bones, and also helps with muscle contraction.

Shellfish, lentils, meat, broccoli, spinach
Helps to transport oxygen in the blood.

Nuts, fish, whole grains, seeds, leafy veggies, and sesame seeds
Helps to promote protein synthesis, and muscle contraction as well.

Fish, meat and Brazil nuts
Enables metabolism function and is another antioxidant directly reported to lower breast cancer risk.

Want more information on the importance of vitamins and minerals? Visit one of’s favorite and informative sites:

* Article source:  Scene magazine 2013 (June)