4 Vitamins and Minerals You Need More Of.

With the easy accessibility of healthy foods, we have a better chance of getting all of the vitamins and minerals our bodies need. And they’ve figured out how to add vitamins if they aren’t naturally there. So if we instill a balanced diet, we generally will get a healthy dosage of vitamins and minerals.

This doesn’t guarantee we will all get the essential amounts of vitamins and minerals, though. There are many ways that can contribute to vitamin deficiency that can compromise your health.

I will be talking about the 4 vitamins and minerals you DEFINITELY need more of, and where to get them in your food!


Magnesium’s role in the body:

  • Energy production and metabolism
  • Bone health
  • Muscle contraction
  • Blood pressure/blood sugar regulation
  • Supports healthy immune system
  • Improve sleep quality

Foods Rich in Magnesium:

  • Pumpkin seeds
  • Mackerel
  • Lima Beans
  • Quinoa
  • Spinach
  • Lentils/beans
  • Almonds
  • Dark chocolate
  • Soy yogurt


  • Potassium’s role in the body:
  • Bone and kidney health
  • Blood pressure control
  • Fluid control in the body
  • Nerve and muscle function

Foods Rich in Potassium:

  • Bananas
  • Oranges
  • Chickpeas/beans/lentils
  • Avocado
  • Potatoes

Vitamin A

Vitamin A role in the body:

  • Vision/eye health
  • Skin health
  • Supports healthy immune system
  • Bone health
  • Cell growth

Foods Rich in Vitamin A:

  • Sweet potato
  • Leafy greens
  • Whole eggs
  • Carrots
  • Cheeses
  • Red Peppers
  • Cantaloupe
  • Soy milk

Vitamin D

Vitamin D role in the body:

  • Aids in absorption of calcium
  • Maintain bone strength
  • Immune, brain, and nervous system health

Foods Rich in Vitamin D:

  • Salmon
  • Egg yolk
  • Fortified milk
  • Mushrooms

Vitamin D is not found in many foods, which is why it’s important to get a healthy amount of sun (just 15-20 minutes is enough to reap benefits of vitamin D from the sun, or take a Vitamin D supplement (should be consulted with your healthcare professional).

Having a balanced diet is so important! This will help you get more of these vitamins and minerals daily.

Much love,


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