The University Network

‘Eat’ your Daily Dose of Vitamins and Minerals

College students who take multivitamins may make up some of the nutrients missed in their daily diet. However, research has proven that our bodies can best absorb and use vitamins from food. So, if you want to stay your healthiest in college, make sure you “eat” your vitamins and minerals!

Here is a list of essential vitamins and minerals along with the foods they can be found in. If your daily diet is rich in these foods, you won’t have to remember to take a multivitamin as part of your daily routine.

List of Essential Vitamins & Foods

Vitamin A:  has to do with healthy night vision and healthy skin; also prevents dry eyes and aids in sensory abilities

Foods:  sweet potatoes, carrots, leafy vegetables, sweet red peppers

Vitamin B1:  helps your body turn carbohydrates into energy needed to perform bodily function; also improves the nervous system

Foods:  black beans, sunflower seeds, lentils, tuna

Vitamin B2:  improves complexion; helps body break down fat, protein and carbohydrates to use throughout body functions

Foods:  lean meats, milk, green vegetables, fortified cereals

Vitamin B3:  helps maintain healthy nervous system and good digestion

Foods:  tuna, turkey breast, chicken breast

Vitamin B12:  helps in lowering risk of heart disease; protects nerve cells and helps cell growth; hardest vitamin to absorb, especially in adults, and deficiency in B12 can cause memory loss

Foods:  meat, poultry, cheese, eggs, fortified cereals, fortified soymilk

Biotin:  helps convert food into energy and break down the fatty acids that go through the body; most known for keeping hair, skin and nails healthy

Foods:  whole grains, egg yolk, soybeans, fatty fish

Vitamin C:  boosts your immune system, reduces wrinkles and helps prevent skin diseases

Foods: citrus, spinach, peppers, broccoli, strawberries, mango, kiwi, kale

Vitamin D:  makes your body better at using calcium and promotes bone health

Foods:  sunlight (natural source though not a food!), fortified milk, eggs, salmon

Vitamin E:  boosts your immune system, improves blood flow and promotes tissue repair

Foods:  spinach, almonds, olives, sunflower seeds, vegetable oils, margarines, whole grains

Choline:  helps with nerve and brain activities as well as metabolism

Foods:  milk, eggs, peanuts

Folic Acid:  helps with brain functions; can reduce the risk of heart disease and certain cancers

Foods:  asparagus, broccoli, okra, spinach, chickpeas, tomato juice

List of Essential Minerals & Foods

Calcium:  builds and protects bones and teeth; also helps with muscles, nerves, and blood pressure too!

Foods:  yogurt, cheese, milk, tofu, salmon, green vegetables

Potassium:  helps keep heart healthy; helps function of the nervous system; also known to be beneficial to your bones

Foods:  milk, meat, fruits, vegetables, grains, legumes

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