When it comes to health, food isn’t just fuel—it’s information. Every bite you eat sends a message to your body, influencing everything from your energy levels to your immune system to your mood. At the core of that message are vitamins and minerals, the essential micronutrients your body can’t produce on its own but needs to thrive. These nutrients don’t give you calories, but they unlock and power the systems that do. From converting food into energy, to supporting your bones, brain, skin, and metabolism, vitamins and minerals are the hidden heroes of health

In this blog, we’ll explore the key vitamins and minerals your body needs, what they do, how to know if you’re deficient, and the best natural food sources to keep your levels optimal

Vitamin A: Vision, Immunity, and Skin Health

Vitamin A is essential for maintaining healthy eyesight, especially night vision. It also plays a key role in immune function, reproduction, and keeping your skin and mucous membranes healthy. It exists in two forms: preformed vitamin A (from animal sources) and provitamin A (beta-carotene, from plants)

Signs of deficiency: dry eyes, poor night vision, frequent infections, flaky skin

Best food sources: sweet potatoes, carrots, spinach, liver, eggs, red bell peppers

Vitamin B1 (Thiamine): Energy and Nerve Support

Thiamine helps your body turn food into energy and supports nerve and muscle function. It’s especially important for people under high stress or with high carbohydrate intake, as it helps break down glucose efficiently

Signs of deficiency: fatigue, irritability, depression, poor coordination, brain fog

Best food sources: sunflower seeds, whole grains, lentils, black beans, pork

Vitamin B2 (Riboflavin): Metabolism and Skin Health

Riboflavin is crucial for energy production, cell growth, and the metabolism of fats, drugs, and steroids. It also acts as an antioxidant and helps maintain healthy skin and eyes

Signs of deficiency: cracked lips, sore throat, red tongue, eye fatigue

Best food sources: eggs, almonds, dairy, mushrooms, spinach, organ meats

Vitamin B5 (Pantothenic Acid): Hormone and Skin Support

Vitamin B5 is involved in making coenzyme A, a compound critical for fatty acid metabolism and the production of steroid hormones like cortisol. It’s also known for promoting healthy skin and reducing acne

Signs of deficiency: fatigue, irritability, numbness, muscle cramps, acne flare-ups

Best food sources: avocados, yogurt, eggs, broccoli, mushrooms, poultry

Vitamin B9 (Folate): DNA, Fertility, and Mood

Folate is vital for DNA synthesis, red blood cell formation, and proper brain function. It’s especially important for women of childbearing age. Folate also supports methylation, a biochemical process tied to detoxification and emotional health

Signs of deficiency: anemia, low energy, poor concentration, depression, neural tube defects in pregnancy

Best food sources: leafy greens, lentils, beets, asparagus, oranges, legumes

Vitamin B12: Brain, Blood, and Nervous System Function

Vitamin B12 is needed for red blood cell production, neurological function, and DNA synthesis. It’s found almost exclusively in animal products, which means vegetarians and vegans often need supplementation

Signs of deficiency: fatigue, tingling hands/feet, poor memory, brain fog, anemia

Best food sources: beef liver, eggs, dairy, sardines, nutritional yeast (fortified)

Vitamin C: Immune Boost and Antioxidant Power

Vitamin C is a powerful antioxidant that helps your body fight infection, produce collagen, and absorb iron from plant foods. It also reduces inflammation and oxidative stress, which are at the root of many chronic conditions

Signs of deficiency: frequent colds, bleeding gums, slow wound healing, dry skin

Best food sources: bell peppers, oranges, strawberries, kiwi, broccoli, Brussels sprouts

Vitamin D: Bone Strength, Mood, and Immunity

Vitamin D is more than just a bone vitamin. It regulates calcium and phosphorus absorption, supports mood balance (especially in the darker months), and helps your immune system function properly. Most people are deficient—especially those living in northern climates

Signs of deficiency: low immunity, depression, joint pain, fatigue, weak bones

Best sources: sunlight, salmon, sardines, cod liver oil, fortified plant milks, mushrooms exposed to UV light

Vitamin E: Cellular Repair and Skin Protection

Vitamin E is a fat-soluble antioxidant that protects your cells from free radical damage. It also supports immune function and skin health, especially during oxidative stress

Signs of deficiency: muscle weakness, vision problems, dry or aging skin, balance issues

Best food sources: almonds, sunflower seeds, spinach, avocado, olive oil

Vitamin K: Blood Clotting and Bone Health

Vitamin K is essential for proper blood clotting and for regulating calcium in the bones and arteries. Without enough vitamin K, you’re more prone to bruising and bone loss

Signs of deficiency: excessive bleeding, easy bruising, bone fractures

Best food sources: kale, spinach, collards, broccoli, fermented foods like natto

Calcium: Strong Bones and Muscle Contraction

Calcium is the most abundant mineral in the body, making up the majority of your bones and teeth. It’s also needed for blood clotting, nerve transmission, and muscle contraction. However, calcium needs to be balanced with magnesium and vitamin K2 to be absorbed properly

Signs of deficiency: muscle cramps, brittle nails, osteoporosis, tingling extremities

Best food sources: sardines with bones, leafy greens, sesame seeds, tahini, dairy, fortified plant milks

Iron: Oxygen Transport and Energy Support

Iron is needed for the production of hemoglobin, which carries oxygen in the blood. It also plays a role in energy metabolism and brain function. Women of reproductive age and athletes are especially prone to iron deficiency

Signs of deficiency: fatigue, pale skin, brittle nails, cold hands and feet, hair loss

Best food sources: red meat, chicken liver, spinach, lentils, pumpkin seeds, quinoa

Magnesium: Calm, Sleep, and Energy

Magnesium is involved in over 300 biochemical reactions in the body. It supports nervous system function, muscle relaxation, sleep, blood sugar regulation, and mood stability. It’s often depleted by stress, caffeine, and sugar

Signs of deficiency: anxiety, muscle cramps, headaches, poor sleep, constipation

Best food sources: pumpkin seeds, almonds, spinach, black beans, dark chocolate, avocados

Zinc: Immunity, Wound Healing, and Skin Health

Zinc is crucial for immune defense, wound healing, taste and smell, and the maintenance of skin and hair. It also plays a role in hormone production and thyroid function

Signs of deficiency: frequent colds, skin issues, hair thinning, poor wound healing

Best food sources: oysters, pumpkin seeds, beef, chickpeas, hemp seeds, cashews

Selenium: Thyroid and Antioxidant Defense

Selenium is a trace mineral essential for thyroid hormone metabolism, immune response, and antioxidant protection. It also helps protect against oxidative damage and supports fertility

Signs of deficiency: fatigue, thyroid imbalance, brain fog, muscle weakness

Best food sources: Brazil nuts (just 1–2 per day), tuna, eggs, turkey, sunflower seeds

Chromium: Blood Sugar Regulation

Chromium enhances insulin sensitivity and helps your body balance blood sugar, making it especially helpful for those with prediabetes or insulin resistance

Signs of deficiency: sugar cravings, fatigue after meals, poor blood sugar control

Best food sources: broccoli, barley, oats, green beans, romaine lettuce

Iodine: Thyroid Hormone Production

Iodine is essential for making thyroid hormones, which regulate metabolism, growth, and brain development. It’s especially important during pregnancy and for people avoiding iodized salt

Signs of deficiency: goiter, cold intolerance, sluggishness, brain fog, weight gain

Best food sources: seaweed, iodized salt, fish, eggs, dairy

Manganese, Molybdenum, and Other Trace Minerals

Though needed in small amounts, these minerals play supporting roles in enzyme reactions, detoxification, bone formation, and antioxidant defense. A diverse, whole-foods diet usually supplies what’s needed

How to Get Enough Nutrients Daily

• Eat the rainbow: colorful fruits and vegetables deliver a spectrum of vitamins
  
  
• Choose whole over processed: processing removes nutrients, especially B vitamins and magnesium
  
  
• Add healthy fats: they help absorb fat-soluble vitamins A, D, E, and K
  
  
• Rotate your greens and protein sources for variety
  
  
• Use herbs and spices: they’re micronutrient-dense and boost bioavailability
  
  
• Don’t rely solely on supplements—start with food
  
  

When Supplements Are Necessary

While food should be your first source, supplements can fill the gaps for those with:

• Restricted diets (vegan, AIP, low-FODMAP)
  
  
• Digestive issues or poor absorption
  
  
• Increased needs (pregnancy, stress, illness)
  
  
• Chronic deficiencies confirmed by testing
  
  

Look for clean, bioavailable forms like:

• Methylated B vitamins (e.g., methylfolate, methylcobalamin)
  
  
• Magnesium glycinate or citrate
  
  
• Vitamin D3 (with K2)
  
  
• Whole food-based multis over synthetic blends
  
  

Final Thoughts: Nourish the Roots to Heal the Body

Your body is a complex, intelligent system that depends on a steady stream of nutrients to function, repair, and thrive. Vitamins and minerals don’t just “support health”—they’re the raw materials of life itself. Without them, systems break down. But when you consistently give your body what it needs, you set the foundation for vibrant energy, emotional balance, strong immunity, and graceful aging

This isn’t about perfection. It’s about intention. One colorful plate, one nutrient-rich bite at a time

Because healing doesn’t begin in the medicine cabinet. It begins in the kitchen