Vitamins and Minerals

As mentioned in Nutrition 101, real, whole foods are our body’s premium fuel.  Not only does the right combination of real foods provide us with energy in the form of carbohydrates, fats, and proteins, but also the vitamins and minerals that we need to properly utilize this energy.

Unless you have been diagnoses with a vitamin or mineral deficiency, taking a vitamin or supplement will not be the lifesaver for your health.  The bottom line is that eating a well-balanced diet will provide you with the essential vitamins and minerals that your body requires.  And no, this does not mean grabbing the box of cereal that has been fortified with vitamin A (sweet potato please) or vitamin D (sunshine please), but instead going about it the natural way.

Below is an alphabetized list of all of the vitamins and minerals that we need to properly function.  I’ve noted the nutrients of major concern for your convenience. As you’ll see from the length list, we need a lot of things to keep our body working properly, but don’t feel like you have to read all the information at once. The key is having the info as motivation for change and awareness (knowledge is power).  If you are already motivated and eating whole, real foods, then keep it moving as I like to say, and explore other aspects of the Gain Great Health website.

You may ask, well how much do I need?  And what and how much do I need to eat to meet this recommendation?  Great questions!  While I will provide you with the mg and microgram amounts recommended, I might as well be speaking to you in Japanese if you don’t know what these means in terms of food.

Content for each vitamin/mineral coming soon….






Folic Acid









Sodium **

Vitamin A**

B Vitamins

      Vitamin B1 (Thiamin)

      Vitamin B2 (Riboflavin)

      Vitamin B3 (Niacin)

      Vitamin B5 (Pantothenic Acid)

      Vitamin B6

      Vitamin B7 (Biotin)

      Vitamin B12 (Cobalamin)

Vitamin C

Vitamin D

Vitamin E (alpha-tocopherol)

Vitamin K



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