It is often repeated that a balanced diet with adequate amounts of all required nutrients is vital to good health. What is less simple to understand is exactly which foods supply which essential vitamins and minerals.
Meat
Meat in general is a good source of B3, B6 and B12. Red meat in particular has high levels of iron, organ meat can provide selenium, and beef and liver are both associated with vitamin A. Ham contains B1, whilst chicken includes B5.
Seafood
Fish can provide B6, B7 and B12, as well as vitamin A, chromium and fluoride. Fatty fish is a particularly good source of vitamin D, and salmon is recommended for its calcium levels. Shellfish and seafood are associated with copper, iodine and zinc.
Dairy
Milk contains B2, B12 and vitamin K, and can be fortified with vitamin D. Dairy products in general, including milk, cheese and yoghurt, are known as good sources of calcium. Chromium is also found in cheese.
Fruit and vegetables
Leafy green vegetables are well-known for nutritional density, including iron, calcium and vitamin E. Spinach has vitamin A and vitamin E as well as magnesium. Citrus fruits top the list for vitamin C, which is also found in broccoli, also a source of magnesium, B5 and B9. Mushrooms are good for B2 and B5. B6 is found in bananas.
Other
Other foods with high levels of multiple nutrients include soymilk, tofu and other forms of soy, beans and legumes generally, nuts, and wholegrains. Look out for foods like cereals that have been fortified with additional nutrients.
Even with all these sources of vitamins and minerals, you may still be deficient in essential nutrients because of medical or lifestyle factors. In these cases, you may benefit from supplements such as those available at https://www.vitortho.co.uk/supplements/, though you should consult with a doctor first.
Exact dietary requirements can vary between people depending on your age, health and other factors, but a good selection of foods, including fruit and vegetables, should ensure that you receive all the vitamins and minerals you need.