Natural Organic Vitamins and Minerals from Fruits and Vegetables

Can You Get the Natural Vitamins You Need From Food Only?
Jaime A. Heidel
Feb 26, 2011

The best way to get optimal nutrition is to eat a diet rich in organic, locally-grown vegetables, fruits, organic meats and whole grains. Unlike conventionally-processed vegetables, which are loaded with pesticides that can cause health problems, organic, locally-grown produce is fresh, pesticide-free and chock full of essential vitamins and nutrients the body needs to stay vibrant, healthy and full of energy.

Juicing natural vitamins

Nourishing Vitamins

Rich Sources of Vitamin C
Most of the vitamin C you find in processed juices is actually ascorbic acid, a man-made version of vitamin C, which is not only of no real nutritional benefit but has been linked to hardening of the arteries. To get a whole-food blast of this virus-fighting vitamin, opt for these foods instead:

  • Oranges
  • Grapefruit
  • Tangerines
  • Kiwi
  • Limes
  • Strawberries
  • Raspberries
  • Pineapple
  • Tomatoes
  • Mustard Greens

A Natural Dose of Vitamin D
Vitamin D is essential for good physical and emotional well-being. Vitamin D deficiency is the most common vitamin deficiency in the United States. The vitamin D you get from pasteurized milk is actually a man-made equivalent that is added back into the milk after the pasteurization process. Below is a list of whole-food sources:

  • Eggs
  • Fatty Fish such as salmon, tuna or sardines
  • Liver
  • Butter
  • Dried Shiitake Mushrooms

Beta Carotene for Eyes and Circulatory Health
This powerful antioxidant is crucial for good eye and circulatory health. Some whole-food sources are:

  • Carrots
  • Pumpkin
  • Sweet Potatoes
  • Spinach
  • Collard Greens
  • Kale
  • Turnip Greens
  • Winter Squash
  • Cabbage
  • Goji Berries

Essential Minerals

Calcium for Strong Bones
Just like the vitamin D in milk, the calcium is also synthetic. Better whole-food sources of calcium are:

  • Raw Dairy Products
  • Sesame Seeds
  • Almonds
  • Spinach
  • Turnip Greens
  • Mustard Greens
  • Collard Greens
  • Kale
  • Black Beans
  • Oysters

Magnesium for a Balanced Nervous System
Magnesium deficiency is another common vitamin deficiency that is responsible for a host of mental health problems including anxiety, depression, mania and insomnia. Busy professionals and students may find dealing with stress much less daunting by adding more magnesium-rich foods to their diet. These include:

  • Halibut
  • Cooked Spinach
  • Pumpkin and Squash Seeds
  • Black Beans
  • Okra
  • Scallops
  • Bananas
  • Dark, Leafy Green Vegetables
  • Almond Butter
  • Dark Chocolate

Potassium for Healthy Muscles
Those who do not get enough potassium in their diets are at increased risk for developing disorders such as chronic fatigue syndrome and fibromyalgia, which is characterized by extreme fatigue and wide-spread muscle pain throughout the body. Food sources that are rich in this vital mineral are:

  • Bananas
  • Cantaloupe
  • Avocado
  • Potatoes
  • Apricots
  • Swiss Chard
  • Bell Pepper
  • Crimini Mushrooms
  • Squash
  • Parsley

The healthiest way to get vitamins and minerals from food is to do vegetable juicing at home. This eliminates the typical cooking process (steaming, boiling, frying, etc.) that robs vegetables of their vital micronutrients. It also provides maximum absorption of nutrients as the juicing process “pre-digests” vegetables before they are consumed, making them better assimilated by the body. Juicing offers the ability to quickly and efficiently consume a wide variety of healthy vegetables in one serving, giving you the most nutritional benefit for your money.

Those who are new to juicing should choose organic celery, fennel and cucumbers before working up to dark, leafy greens as they easiest to digest.

(Jaime is a professional ghostwriter and freelance writer with a passion for holistic and natural healing. Her website, aims to validate those suffering from mystery symptoms, get to the root cause of disease and illness and help people heal naturally.)

(The information in this article reflects the opinion of the writer and not the opinion of This article is for educational purposes only. It is not intended nor implied to be a substitute for professional medical or nutritional advice. The reader should always consult his or her healthcare provider or nutritionist to determine the appropriateness of the information for their own situation.)

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