Discover the best foods rich in essential vitamins to support optimal health and well-being.

Hi, I’m Carola, the founder of Wellhistic, a certified herbalist, and the formulator behind our unique supplements. With certifications in Bioenergetic Testing, Functional Diagnostic Nutrition, and Traditional Chinese Medicine (TCM), I’ve seen firsthand how identifying exactly what your body needs can transform your health journey. At Wellhistic, I hand-pick specific plants for specific conditions based on their nutrient profiles—just a few examples include kelp, motherwort, maca, ashwagandha, chaste tree, and dong quai, all naturally rich in essential vitamins and minerals. And that’s just the beginning—I work with countless other herbs to support your health.

But what’s even more powerful is using bioenergetic testing and TCM principles to identify nutrient deficiencies linked to physical and emotional imbalances. For example, frequent feelings of nervousness may signal a magnesium deficiency. By addressing these imbalances, you can experience a profound shift in your well-being.

In this blog, I’ll guide you through the key vitamins and minerals your body needs, their natural food sources, and how they can support your health. Let’s dive in!

The Top Food Sources of Essential Vitamins and Minerals:

1. Vitamin C – The Immunity Booster

• Natural Sources: Citrus fruits (oranges, lemons), strawberries, bell peppers, broccoli, kale, spinach.
• Best If Taken With: Bioflavonoids to enhance antioxidant activity.
• Why You Need It: Vitamin C helps protect your body from infection, supports healthy skin, and aids in wound healing.
• Interesting Fact: Vitamin C is a staple in skincare routines due to its ability to boost collagen production and give your skin a glowing appearance.
• Deficiency Symptoms: Easy bruising, bleeding gums, slow healing of wounds.

2. Vitamin D – For Strong Bones

• Natural Sources: Fatty fish (salmon, mackerel), fortified dairy products, egg yolks, and mushrooms.
• Best If Taken With: Calcium, as Vitamin D helps with calcium absorption.
• Why You Need It: Vitamin D is crucial for calcium absorption, which supports bone health and a strong immune system.
• Interesting Fact: Low Vitamin D levels have been linked to depression and autoimmune disorders like multiple sclerosis.
• Deficiency Symptoms: Bone pain, muscle weakness, and increased risk of fractures.

3. Iron – Your Energy Source

• Natural Sources: Red meat, lentils, spinach, tofu, and fortified cereals.
• Best If Taken With: Vitamin C to boost absorption.
• Why You Need It: Iron is key for transporting oxygen in the blood, maintaining energy levels, and supporting cognitive function.
• Interesting Fact: Iron deficiency has been linked to conditions like POTS dysautonomia and parasites, which rob the body of this vital nutrient.
• Deficiency Symptoms: Fatigue, dizziness, shortness of breath, and weakened immune function.

4. Magnesium – The Relaxation Mineral

• Natural Sources: Almonds, spinach, cashews, black beans, and dark chocolate.
• Best If Taken With: Calcium for balancing muscle and nerve function.
• Why You Need It: Magnesium supports muscle relaxation, mental calmness, and a healthy cardiovascular system.
• Interesting Fact: Magnesium deficiency is often linked to anxiety, stress, and insomnia, as this mineral helps regulate the nervous system.
• Deficiency Symptoms: Muscle cramps, headaches, anxiety, and sleep disturbances.

5. Zinc – The Immunity Hero

• Natural Sources: Shellfish, seeds, nuts, eggs, and legumes.
• Best If Taken With: Magnesium and Vitamin B6 for immune support.
• Why You Need It: Zinc supports immune function, wound healing, and protein synthesis.
• Interesting Fact: White spots on nails can indicate a zinc deficiency, which also plays a key role in skin health and wound healing.
• Deficiency Symptoms: Impaired immune response, slow wound healing, and hair loss.

Why Choose Food Over Supplements?

While supplements can be a great tool for boosting nutrient levels, there’s nothing better than getting your vitamins and minerals directly from whole foods. Whole foods provide your body with a combination of nutrients that work synergistically for better absorption. Plus, they come with added benefits like fiber, antioxidants, and hydration!

That said, plant-based supplements, like those in the Wellhistic range, offer a powerful boost. As a formulator, I choose specific plants such as kelp, motherwort, maca, ashwagandha, chaste tree, and dong quai for their unique nutrient profiles. These are just a few examples—I have many other herbs that offer rich sources of vitamins and minerals to support your body’s balance.

Ready to take control of your health? Start by nourishing your body with these powerful, nutrient-rich foods. For more personalized insights, bioenergetic testing can help pinpoint exactly what your body needs.

Warmest regards,

to your INVISIBLE BATTLES & UNSEEN STRENGTH,
Carola Le-Wriedt
Founder, Wellhistic & The Holistic De

Carola

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