Choosing a diet rich in nutrients is essential for living a healthy life. While today, most of us tend to

consume a diet that is unhealthy and deprives us of essential nutrients and vitamins that are

required to live a healthy lifestyle.

It is important that you switch to nutrient-rich foods which can help in countering many health and

lifestyle issues, allowing you to be more productive than ever. Essentially, vitamin-high foods should

be low in too many fats, excess starches, sodium and sugar, instead, they should contain lots of

important minerals and vitamins. These nutrients help to nourish your body and keep it healthy and

clean. You eat a limited amount of food in a single day. So, it is important to keep a check on your

calorie budget and maximise the number of nutrients by taking the food that carries the greatest

amount of nutrients.

Why Vitamins and Minerals are Important to You?


Vitamins and minerals are as essential for living as water and air. They not only keep your body

healthy but also protect you against diseases and keep your body functioning. People use vitamins

for muscle growth, immune system and beauty purposes as well. Increasing your intake of vitamins

through dietary changes or supplements is a great way for you to enhance all of the above and

more. Not to mention, it even possesses the powerful antioxidants that are required to build your

immunity which can ultimately counter tough viruses like COVID-19.

In this article we are going to go over vitamins and foods that are naturally high in them.

Vitamins and minerals sound the same to many people but there is a bit of difference. Vitamins are

organic substances we get through plants and animals. Vitamins are not synthesized in the body and

must come from food; this is why they are referred to as essentials. Vitamins B1, B6, B7 and B12 are

water-soluble and A, D, E and K are fat-soluble.


Whereas, minerals on the other hand are inorganic elements and found in rocks, soil and water.

Minerals can be absorbed indirectly from the environment. Minerals are categorised into two groups

major and trace. Your body has greater amounts of major minerals.

Foods Rich in Vitamins

There are a variety of fruits, vegetables, dairy products, fish etc. that are a great source of nutrients.

They are flavourful and can add a variety of important nutrients to your diet. Green vegetables,

fruits, and fish should be part of your diet in order for you to reach your daily dose of vitamin intake.

Whether you are going out to eat, or if you are cooking at home keep in mind the following foods to

ensure you are consuming enough of vital nutrients through vitamin consumption.


Besides it being delicious, it is also very nutritious. Garlic is high in vitamin C, B1, B6, Calcium,

copper, magnesium and selenium. Garlic reduces blood pressure and reduces the risk of a heart

attack. It also has the properties of fighting cancer.


A single potato is high in potassium, magnesium, iron, copper, vitamin C and B vitamins. Almost

every important nutrient you need.

Organ Meat

Out of all the organs, the liver is the most nutritious and healthy meat. One of the biggest properties

of this organ is that it stores important nutrients for the rest of the body. It contains vitamin B12, B5,

B6, B22, A, copper, iron, zinc and selenium.

Egg Yolks

Eggs are the most nutritious food referred to as nature’s multivitamin. These are loaded with

vitamins, minerals and various powerful nutrients. Eggs are rich in protein and high-quality fats.

Dairy Products

Milk, fortified milk, yoghurt, cheese, almond milk, and soy milk are rich in calcium. Which is needed

for healthy bones, blood clotting and healthy muscles.


It is high in iron, vitamin C, folic acid, calcium and magnesium. It helps in preventing cancer, eye

problems, and blood pressure.

The best way to get all the healthy nutrients is to add these products to your diet. Try to consume all

of them at least once in your everyday meals, or you could even plan your meals beforehand for the

week to ensure you go by a healthy, vitamin rich diet.

The Importance of Vitamin Supplements to Enhance Vitamin Rich-food Qualities

So what happens if you are trying your best to keep up with the foods mentioned above but are still

facing a vitamin deficiency or are unable to achieve the daily, required vitamin intake? Well, don’t

worry because this is where supplements come in handy. Choosing vitamin supplements from a

reliable source can help you make the most out of your diet and can help you reach your desired

level of intake. If you are struggling to find some of the best vitamin supplements, we recommend

getting yours from Supplements You Can Trust, a credible website that offers several vitamins that

are essential for our health.

While there are many forms of vitamin supplements available, for instance in the form of capsules,

dissolvable granules, pills, powders or supplements, consult a medical expert or your doctor to know

which one will work best for the lifestyle you have.

Be careful not to have a mega dose of supplements as though any excess intake of dietary vitamin C

won’t do much harm, consuming too many supplements may lead to: diarrhea, nausea and


Keep these few factors in mind if you are looking to switch to a healthy lifestyle and are opting for a

change in your diet. Remember that vitamin supplements go hand in hand with a vitamin rich-diet,

each of these elements do not limit the potential of the other, yet enhance the effectiveness of both

when consumed together. Therefore, following a vitamin rich diet that consists of all the healthy

nutrients and powerful antioxidants, in addition to regularly consuming vitamin supplements, will

help you to easily achieve the recommended dose of vitamins. Eat right, stay healthy!

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