Setting your body up for success: Where to get essential vitamins

In addition to tracking your intake of protein, fats, and carbohydrates, it’s also important to ensure your body gets all the right vitamins. Like nutrients, vitamins and minerals play an important role in your overall health. 

Provided that you have a balanced diet, you should have no problem getting all the vitamins you need. However, certain dietary conditions may require you to get more of a particular vitamin. In that case, it’s important to know what your body needs.

Let’s take a look at some of the most important vitamins and minerals. 

Vitamin A

Vitamin A helps keep everything from your heart to your reproductive system in order. It also helps your vision, as well as strengthens your immune system. 

Where to get it: Many people know that carrots are a great source of Vitamin A. What they don’t realize is that they’re far from the only option. Other vegetables, like broccoli and spinach, and fruits, like mangoes and cantaloupe, also come packed with Vitamin A. 

Vitamin B

While there are several different types of Vitamin B, all of them help your body convert nutrients into energy. Some B vitamins can also help with cell growth, development, and function. 

Where to get it: You can find B vitamins in meat, fish, eggs, seeds, bread, pasta, and whole grains. 

Vitamin C

As most people know, Vitamin C helps boost your immune system. It’s also an antioxidant, which means that it can help protect your cells from free radicals. On top of all that, it also helps your body produce collagen

Where to get it: Citrus fruits, strawberries, green and red peppers, and broccoli have some of the highest concentrations of Vitamin C. 

Vitamin D

Vitamin D helps your body absorb calcium. Through doing that, it ensures that your bones are healthy and strong. 

Where to get it: Vitamin D is one of the few vitamins that most people don’t get from food. While salmon, egg yolks, and fortified dairy do contain it, most people absorb vitamin D from the sun. No wonder it’s called the “sunshine vitamin”! 


Iron helps your body produce blood. Because of that, around 70% of the iron in your body is in hemoglobin, or red blood cells. Hemoglobin helps your body transport oxygen from your lungs to your tissues.

Where to get it: Red meat and seafood are great sources of iron. If you’re vegetarian or vegan, you can also get iron from tofu, lentils, nuts, and beans. 


Around 99% of the calcium in your body is in your bones and teeth. There, it works to ensure structural integrity. 

Where to get it: Dairy products like milk, yogurt, and cheese are all excellent sources of calcium. If you’re dairy-free, you can also find it in broccoli, kale, and soy products. 


Magnesium helps support the hundreds of enzymes that regulate different processes throughout the body. This includes tasks like glucose control, heart rhythms, and muscle function. 

Where to get it: You can get magnesium by eating almonds, cashews, peanuts, brown rice, chicken, beef, and potatoes. 


Where else to get vitamins: 

While a balanced diet can help you reach your daily vitamin goals it's important to note that most people do not eat enough fruits and vegetables to reach those goals- leading to a nutrition gap in their diet. Vitapod, an in-home beverage system, dispenses vitamin-packed drinks that are full of all the good stuff (plant antioxidants, electrolytes, and minerals) that you might be missing out on! A great option for those who are looking to feel and be their healthiest self!


Lastly, remember that this list is non-comprehensive and that your body needs additional vitamins and nutrients to thrive. Speak with your doctor or a nutritionist for a complete list of what your body needs!

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