Food is Fuel!

I love nature's vitamins and minerals because they are yummy, potent, and often cheaper than vitamin capsules you would buy at the store. A lot of times we are taking vitamins that we are not deficient in, so our body excretes its excess, leaving us with no benefits and a hole in our pocket. It's important that we simply maintain these vitamins through the food we eat. I wanted to provide you with the purest source of these vitamins and minerals.

Vitamin C

Vitamin C is a powerful antioxidant that supports immune function, builds collagen, and helps aid iron absorption. While oranges are known for having an adequate amount of vitamin C, you will find that it is kiwis that contain one of the highest amounts of vitamin C. Other fruits and veggies include bell peppers (yellow and red), strawberries, pineapple, and grapefruit.

Vitamin D

Vitamin D regulates calcium and phosphate inside our bodies, keeping our bones, teeth, and muscles strong. Our body is only able to absorb calcium when vitamin D is present, so to maintain healthy bones we must start with this vitamin. Good sources of Vitamin D come from egg yolks, oily fish, mushrooms, and beef liver. We also naturally produce vitamin D when exposed to sunlight, so get your time in the sun! You will notice that milk is often fortified with Vitamin D (Vitamin D is added to milk) because they mutually benefit from each other.

Calcium

Calcium is a mineral that builds and maintains our bone structure. Dairy products such as milk, yogurt, and cheese provide the calcium that our bodies need. Kale, collard greens, almonds, and seeds are other non-dairy options for calcium. If you have a dairy intolerance, I recommend lactose-free milk and yogurts. Lactase is an enzyme that breaks down lactose, the sugar molecule lactose-intolerant people don't often produce enough of.

Iron

Iron is a mineral that is necessary for red blood cell production, which carries oxygen through our body. Iron supplies us with energy production and immune function. A lack of iron in our bodies is common in women, so it is important to consume an adequate amount of iron. Red meat, organ meats, seafood, spinach, lentils, beans, and nuts; are foods that contain the highest iron. It is important to get good quality iron, so grass-fed meats, and wild fish.

Potassium

Potassium is a mineral that regulates fluid balance, muscle contractions and helps with reducing blood pressure. Bananas, avocado, kiwi, apricots, tomatoes, sweet potatoes, squash, beet greens, beans, and lentils are common potassium foods.

Zinc

Zinc is a mineral that supports immune function along with playing a role in DNA synthesis, vital for cell growth and repair. Animal sources include oysters, beef, lamb, chicken, and pork. Plant sources include Pumpkin seeds, Cashews, Sunflower seeds, Chickpeas, Beans, Whole grains (quinoa, oats), Mushrooms (shiitake, button)

Omega 3

Omega-3s are fatty acids that help maintain brain, eye, and heart function. These omega-3s also help your skin by reducing inflammation, providing hydration, and regulating oil production. Oily fish is the best source of omega 3s, such as salmon, mackerel, sardines, and herring. Other sources of omega-3s include flaxseeds, chia seeds, and walnuts.

Now that you know the power of nature's vitamins and minerals, I hope you intentionally fuel your body the way God intended it, with goooood food.

Stay Nourished,

Grace