Vitamins and minerals are the world’s natural resources that our body needs to survive. Every time we eat food we are consuming an amalgam of nutrients that help fuel our bodies until the next meal.

While some vitamins and minerals are more essential than others, they are all important in maintain a healthy body. This is why there are several vitamin and mineral supplements available for people to buy in order to balance out a deficiency they have.

If you are deficient in a vitamin or mineral, the best thing to do is to change your diet so you are getting it naturally. However, sometimes people will metabolise a particular nutrient poorly and in these cases supplements are necessary to balance out the body’s natural levels.

Let’s take a look at the most important vitamins and minerals as well as where they can be found naturally.

Vitamin A

Vitamin A is important for general growth and development, including healthy eyes, teeth and skin. It occurs naturally in orange foods such as sweet potato, pumpkin and carrot all of which get their colour from carotene.

Vitamin B

Vitamin B is important for iron absorption, immune function and energy production in the body. It occurs naturally in most whole and unprocessed foods such as whole grains, bananas, lentils, beans, molasses and yeast.

Vitamin C

Vitamin C is important for giving blood vessels their strength as well as promoting the elasticity of the skin. It also helps iron absorption and anti-oxidant function.

It occurs naturally in citric fruits such as oranges and lemons as well as some vegetables such as peppers and Brussel sprouts.

Vitamin D

Vitamin D is important for the development of strong bones. The most abundant natural source of vitamin D is the sun, but it can also be found in fish, eggs and mushrooms.

Vitamin E

Vitamin E is important for protection from free radicals and for blood circulation. It naturally occurs in many nuts including almonds as well as tomatoes and sunflower seeds.

Vitamin K

Vitamin K is important for blood coagulation which is process our body uses to clot blot. It naturally occurs in leafy greens such as lettuce, kale and spinach.

Folic Acid

Folic acid is important from preventing birth defects as well as cell renewal. It naturally occurs in asparagus, beans, peas, seeds, beets and cauliflower amongst many other sources.


Calcium is important for strong bones and teeth. It naturally occurs in dairy foods like milk, cheese and yogurt.