The Frugal Girl’s Guide To Vitamins & Minerals!

Supplements are expensive! If you’ve been following my blog for a while, or you know me in real life, you know how much I hate spending money if I don’t have to. As someone who takes great pleasure in supporting my body by giving it what it needs, I did some research on vitamins, minerals, and other things my body needs, and came up with a food plan to ensure I’m getting my daily intake of vitamins, minerals, etcetera through the food I eat, not through expensive pills that may or may not work. The following is a list of the foods I eat regularly for optimum health!

Vitamin A 

  • Kale
  • Sweet potato
  • Pumpkin
  • Mango
  • Butternut squash
  • Eggs

Vitamin B6

  • Bananas
  • Hazelnuts
  • Spinach
  • Salmon
  • Chicken

Vitamin B12

  • Lamb
  • Eggs
  • Salmon
  • Greek yogurt
  • Tofu

Vitamin C

  • Strawberries
  • Tomatoes
  • Red peppers
  • Broccoli
  • Citrus fruits
  • Cauliflower
  • Cherries
  • Cilantro
  • Chives
  • Basil
  • Parsley
  • Thyme
  • Kale
  • Spinach

Vitamin D

  • Portabello mushrooms
  • Salmon
  • Cheese
  • Tofu
  • Eggs
  • Sunshine (I know, I know, we don’t EAT sunshine.)

Vitamin E

  • Olive oil
  • Raw almonds
  • Avocados
  • Raw hazelnuts

Vitamin K

  • Broccoli
  • Kale
  • Parsley
  • Spinach
  • Brussel sprouts

Calcium

  • Plain greek yogurt
  • Tofu
  • Spinach

Choline

  • Eggs
  • Broccoli
  • Brussel sprouts
  • Salmon
  • Chicken

Chromium

  • Broccoli
  • Romaine lettuce
  • Green beans
  • Tomatoes
  • Onions
  • Potatoes

Copper

  • Cashews
  • Mushrooms
  • Kale
  • Garbanzo beans
  • Avocado

Flouride

  • Chicken
  • Green tea
  • Potatoes
  • Citrus fruits
  • Eggs
  • Tomatoes
  • Carrots
  • Onions
  • Avocado
  • Strawberries
  • Bananas
  • Cherries

Folic acid

  • Asparagus
  • Spinach
  • Lentils
  • Broccoli
  • Brussel sprouts
  • Avocado
  • Garbanzo beans
  • Almonds
  • Cauliflower
  • Carrots
  • Butternut squash

Gelatin

  • Bone broth

Iodine

  • Greek yogurt
  • Salmon
  • Eggs
  • Potatoes

Iron

  • Tofu
  • Lentils
  • Spinach
  • Chicken
  • Cashews
  • Potatoes

Magnesium

  • Almonds
  • Spinach
  • Bananas
  • Salmon
  • Avocado
  • Dark chocolate

Manganese

  • Pineapple
  • Green tea
  • Oats
  • Spinach
  • Kale
  • Tofu

Molybdenum

  • Lentils
  • Almonds
  • Cashews
  • Greek yogurt
  • Tofu

Niacin

  • Avocado
  • Chicken
  • Mushrooms
  • Sunflower seeds
  • Salmon

Pantothenic Acid

  • Chicken
  • Eggs
  • Sweet potatoes
  • Mushrooms
  • Avocado
  • Greek yogurt

Phosphorus

  • Cheese
  • Salmon
  • Chicken
  • Greek yogurt

Potassium

  • Potatoes
  • Artichokes
  • Bananas
  • Greek yogurt
  • Mushrooms

Probiotics

  • Raw sauerkraut
  • Kimchi
  • Kombucha
  • Greek yogurt
  • Kefir
  • Miso paste

Riboflavin

  • Eggs
  • Almonds
  • Cheese
  • Lamb

Selenium

  • Salmon
  • Brazil nuts
  • Broccoli
  • Spinach
  • Chia seeds

Sodium Chloride

  • Himalayan salt
  • Sea salt

Thiamin

  • Lentils
  • Pecans
  • Sunflower seeds
  • Asparagus

Zinc

  • Cashews
  • Lamb
  • Spinach
  • Pumpkin seeds

How do you get your daily vitamin intake?

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Watercress Salad

This recipe was shared on Facebook by my friend, Roxy. It looks so yummy I had to share with all of you!

What you need
Watercress
Red potatoes, boiled and cubed
Avocados, sliced
Fresh lemon juice
Olive oil
Himalayan or sea salt
Freshly ground pepper

What you do
Lightly toss all ingredients together and serve.

Do you like watercress? How do you eat it?