Healthy Eating and Benefits of Vitamins in the Body

Healthy eating and the benefits of vitamins in the body chart helps share how to find natural sources in everyday foods to strengthen a person’s overall general health.  Sometimes we have certain health concerns and have a desire to try to eat healthier in an effort to correct them.

“The food you eat can be either the safest and most powerful form of medicine or the slowest form of poison.” ― Ann Wigmore

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Here’s a list of which vitamins, minerals and foods you need to improve various functions in the body.

Stronger Hair and Nails – Vitamins A, B Complex, E, C, Folic Acid, Iron & Zinc

Sharp Hearing – Vitamins A, C, E, B12, Folic Acid & Biotin

Stable Blood Pressure – Vitamins C & D, Calcium, Potassium & Magnesium

Healthy Lungs – Vitamins D, C, E & A

Healthy Liver – Vitamins B12 & A

Strong Immune System – Vitamins A, C, E & Zinc

Better Bladder & Kidney Function – Vitamin B6, Magnesium, Potassium & Sodium

Improved Fertility – Omega 3 fatty acids, Zinc, Iron & Calcium

Strong Bones – Vitamin D, Calcium, Magnesium, Phosphorus

Improved Brain Power – Omega 3 fatty acids, Vitamins E, B6, C, B12, D & Folic Acid

Clear Eyesight – Vitamins C, A, E, & B12

Healthy Heart – Omega 3 fatty acids, Vitamins B6, E, C & D

Healthy Cholesterol Levels – Fibre, Vitamins C, E, Omega 3 fatty acids & Carotenoids

Healthy Digestion – Fibre, Vitamins B12, C & Niacin

Level Blood Sugar – Vitamins C, D & B Complex

Clear Skin – Vitamins A, C, E, D & Biotin

Healthy Muscle Tissue – Vitamins B12, E, A & Iron

Supple Joints – Calcium, Vitamins C, D & Omega 3 fatty acids

Increased Energy – Vitamin B Complex & Iron


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Here is different ways to find Vitamins within your food sources:

Vitamin A

  • Fruits – Apricots, mangoes, carrots, peaches, pumpkins

  • Vegetables – Hot chili peppers, sweet potatoes, spinach, red peppers, turnips, butternut squash

  • Meat and Dairy – Tuna, fish, eggs

Vitamin B6

  • Fruit – Bananas

  • Vegetables – Avocados, carrots, potatoes

  • Grains and Pulses – Whole-grain cereals, brown rice, peanuts, walnuts, oats, sunflower seeds

  • Meat and Dairy – Chicken, beef, eggs, turkey

Vitamin C

  • Fruit – Oranges, pink grapefruit, strawberries, kiwi fruit, orange juice, lemons, mangoes

  • Vegetables – Red and green peppers, brussel sprouts, cabbage, cauliflower, broccoli, asparagus, kale, onions, radishes, watercress

Vitamin D

  • Vegetables – Mushrooms

  • Grains and Pulses – Fortified cereals

  • Meat and Dairy – Sardines, salmon, eggs, fortified milk, herring, liver, tuna, cod liver oil, margarine

  • Vitamin B12

  • Meat and Dairy – Salmon, tuna, liver, milk, shellfish, meat, cheese

  • Grains and Pulses – Fortified breakfast cereals

Vitamin E

Grains & Pulses – Vegetables & nut oils, including corn, spinach, whole grains, wheat germ, sunflower seeds & almonds

Nuts and Seeds – Almonds, sunflower seeds, hazelnuts

  • Folic Acid

  • Fruit – Dates, oranges

  • Vegetables – Asparagus, spinach, broccoli, brussel sprouts, green leafy vegetables, mushrooms

  • Grains and Pulses – Barley, bran, brown rice, pinto beans, split peas, whole grains, lentles

  • Meat and Dairy – Beef, cheese, chicken, lamb, liver, milk, pork, tuna


  • Meat  and  Protein – Beef, chicken, liver, tofu & oysters

  • Vegetables – Green leafy vegetables including spinach, kale, cauliflower, broccoli

  • Grains and Pulses – Lentils, kidney beans, soy beans


  • Vegetables – Mushrooms

  • Grains and Pulses – Whole grains, nuts, pecans, pumpkin & sunflower seeds, lentils

  • Meat and Dairy – Dark meat turkey, beef, lamb, eggs, yogurt, fish, liver, sardines


  • Fruit – Figs, oranges, rhubarb, raisins

  • Vegetables – Peas & beans, most dark, leafy greens, green cabbage, cauliflower, carrots

  • Grains and Pulses – Almonds, sesame seeds, chickpeas

  • Meat and Dairy – All dairy products except butter, mackerel, salmon, tofu, soy milk


  • Fruit – Bananas, grapefruit, lemons, apples, apricots

  • Vegetables – Avocados, spinach, broccoli, yogurt, baked potatoes, green leafy vegetables

  • Grains and Pulses – Brown rice, oatmeal, nuts, sesame seeds & wheat

  • Meat and Dairy – Haddock, tofu, salmon


  • Fruit – Bananas, raisins, apricots, oranges, dates, watermelon, prunes

  • Vegetables – Avocados, broccoli, spinach, carrots, potato, sweet potato, mushrooms, peas

  • Grains and  Pulses – lentils, peanuts

  • Meat and Dairy – Milk, yogurt & lean meats

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How Many Portions Per Day?

Carbohydrates – 6 to 8 per day

Fruits and Vegetables – at least 5 per day

Meat, Fish, Eggs  and Proteins – at least 3 per day

Dairy – at least 3 per day

Fatty, Salty and Sugary foods – no more than 1 per day

Healthy Eating and Benefits of Vitamins in the Body

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