23 May 6 Important Vitamins and Minerals – And Where to Find Them
Eating the right amount of all kinds of vitamins and minerals is vital for healthy living, but it can be difficult to get a hang of which foods to eat, especially for people who prefer a plant-based diet. Surrey residents can find food-based sources of vitamins with their local Organic Grocer and start living healthier today.
Vitamin A is important for several reasons; it plays a role in maintaining a healthy immune system, and most famously it benefits our vision. A healthy amount of vitamin A in your diet can help keep your eyes sharp by strengthening the retina and the cornea. Sweet potatoes are the most ideal source of vitamin A, but carrots are well known for vitamin A as well. Other sources include spinach, cantaloupe, mangoes, and black-eyed peas. In fact, most dark colored vegetables contain vitamin A
Vitamin B6 is beneficial to your metabolism, blood health, and your immune system. It is actually a combined name for 6 different compounds that work together. The best sources for vitamin B6 are fish and organ meats such as liver, but vegetarians don’t have to worry – chickpeas, bananas, and potatoes also contain a good amount. B6 is also found in many multi-vitamin supplements and B complexes. Organic Grocer carries a good selection of organic meats.
Many people with a plant-based diet consider vitamin B12 their arch nemesis because it isn’t found in any non-fortified plant-based foods. B12 keeps the nervous system functioning properly as well as helping in the creation of red blood cells and DNA. Some of the foods with the most B12 are clams, liver, trout, and other fish, eggs, and beef. (At Organic Grocer in Surrey, we carry a great selection of Grass-fed beef) Vegans and vegetarians should eat fortified cereals, drink fortified plant milk (such as almond or soy), or invest in some vitamin supplements. B12 is vital and can be difficult to get in large quantities, so vitamin supplements aren’t a bad idea even for omnivores.
Vitamin C is well known due to its association with the common cold and the flu. It also plays a role in the creation of collagen, which is vital for healthy, plump, young-looking skin and strong joints. Vitamin C is also an antioxidant. The best source of vitamin C isn’t the orange, believe it or not, but red peppers. Oranges come in second place, followed by other foods such as kiwis, grapefruit, broccoli, strawberries, and brussel sprouts. If you struggle to reach the daily recommended dose, there are a dizzying array of Vitamin C supplements – ask the staff at your local health food store to explain your options.
Vitamin D (and calcium)
Vitamin D and calcium are a vitamin-mineral pair that work together. Calcium makes up a good part of your bones and teeth, as well as aiding in hormone secretion. Vitamin D helps our bodies absorb calcium properly and helps our immune systems, and also participates in the growth and maintenance of bones.
Calcium is found in dairy, but the best sources are actually kale, cabbage, and broccoli. When trying to rebuild bones in situations such as osteoporosis or a break, it’s hard to get sufficient amounts of calcium from our diet. In cases like these, a good quality supplement is really important. Vitamin D is mostly found in fish oil, fish, and eggs. We also produce some vitamin D simply by standing in the sun with exposed skin. Multivitamins often have low doses of calcium and vitamin D in them.
With a varied and healthy diet full of vegetables, you may not need supplements, but it never hurts to be safe when dealing with your health and well being.
Expert Knowledge at Organic Grocer
Come into Organic Grocer today and speak with one of our specialists to learn which organic vitamins & supplements would be best for you and why. You can even bring in what you’re already taking, they can help simplify your supplement regime!