No supplements, only natural food sources



Are you gulping down a multivitamin supplement every day? Read this before you gulp another one. Artificial vitamin and mineral supplements are available in plenty in the market. They should be used only in special conditions like pregnancy, lactation, old age and after post surgeries. A healthy, normal and working individual should always depend on natural nutrient sources because the body needs only natural food. Artificial multivitamin pills contain unnecessary added colours and flavours that do no good to the body. Here is a list of all the vitamins and minerals we need regularly to keep our body in a good condition and also the foods they are found in. After you finish reading, ensure you make them a part of your family meals.

  • Vitamin A – Keeps the eyes free from vision problems, improves bone growth and healthy.
  • Food sources – Eggs, cheese, raw carrots, pumpkin, broccoli, spinach, papaya, watermelon and apricots.

  • B-complex (B1, B2, B3, B5 and B9) vitamins – They are a bunch of goodness vitamins that are extremely helpful in keeping the body in condition by turning food into energy.

    1. B1 (Thiamine) – Breaking down old cells and building new cells, thus protecting the body’s immune system is its main duty.
      Food sources – Peanuts, almonds, bread, corn, broccoli, potato, avocado and orange.

    2. B2 (Riboflavin) – Responsible for red blood cell production and also the transport of oxygen to various organs in the body. This vitamin can also reduce the risk of migraine attacks.
      Food sources – Milk, yoghurt, almonds, cheese, spinach, eggs and bread.

    3. B3 (Niacin) – The only thing it does is to boost the levels of HDL cholesterol. So, the higher your HDL level, the better is your cholesterol
      Food sources – Peanuts, asparagus, brown rice, bread, milk and cottage cheese.

    4. B5 (Pantothenic acid) – Most important for the production of reproductive hormones. It also keeps the skin young and supple and reduces aging signs too.
      Food sources – This vitamin is found in tiny amounts in almost every food source but yoghurt, egg and nuts are B5 rich.

    5. B9 (Folic acid) – Plays a vital role during the early weeks of pregnancy by preventing spinal defects in the embryo. It also reduces the risk of depression and anxiety.Food sources – Spinach, French beans, eggs, sweet potato and orange.

  • Vitamin C – Fighting sick cells and boosting the immune system can only be achieved by Vitamin C or also called Ascorbic acid. Common colds, fever and other metabolic disorders can be controlled with this power vitamin.
  • Food sources – Found in plenty in all the citrus fruits like lime, orange, strawberry, grapes, watermelon and vegetables like cauliflower, broccoli, potato and sweet potato.

  • Vitamin D – Our muscles and joints are solely dependent on vitamin D for their health and growth. This vitamin plays a key role in synthesizing calcium and helping it absorb into the blood stream.
  • Food sources – Apart from plenty of natural sunlight, milk and eggs contain vitamin D.

  • Vitamin E – Reason behind healthy skin and eyes. Its antioxidant properties prevent cancers and tumours.
  • Food sources – Oil, mayonnaise, almonds, peanuts, cashews and white bread.

  • Calcium – Strengthens bones and teeth and also helps in fighting obesity.
  • Food sources – Milk, cheese, yoghurt, tofu and all kinds of beans.

  • Iron – The most important for production of new red blood cells and transporting oxygen to all the parts of the body. Health of our bone marrow solely depends on iron.
  • Food sources – Raisins, prunes, dates, spinach, asparagus and soybeans.

  • Zinc – Though a trace element, it is keeps the reproductive system healthy and improves chances for fertility. Also boosts the immune system.
  • Food sources – Milk, cheese, almonds, cashews, brown rice and oatmeal.

  • Sodium – An important electrolyte that regulates blood circulation and keeps the nervous system healthy. Extra sodium in your diet can cause hypertension and heart strokes.
  • Food sources – Salt, olives and butter.

  • Potassium – Regulates blood pressure and fights heart diseases.
  • Food sources – Carrots, broccoli, tomato, banana, yoghurt and skimmed milk.