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How to Source Your Best Vitamins and Mineral Matters From Fruits and Vegetables

Updated on March 12, 2022
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Miebakagh57 is a retired Chief Administrative Officer. I am passionate about aerobic exercises, food, nutrition, and good health.

Fruits and Vegetables Best Sources of Vitamins and Minerals

Fruits and vegetables
Fruits and vegetables | Source


Vitamins and minerals have no energy value in the foods we eat. They are a necessity in a diet to maintain the proper functioning of the body. They are the spark that releases the energy in the foods we eat. Without the B-complex vitamins like thiamine, carbohydrates will not release energy for the body. Minerals like phosphorus, potassium, manganese, magnesium work with calcium to make bones and teeth strong. Iron will work with B12 to form a strong and healthy bloodstream. Thus vitamins, minerals, and certain trace elements are a necessity in our daily diet plan. I will show you how you can safely source all this from organic fruits and vegetables for good health.


  1. Fruits and vegetables are a good sources of vitamins and minerals.
  2. What are minerals and trace elements?
  3. Your requirement.
  4. Fruits and vegetables quality for each person.
  5. Sources of your vitamin and mineral.
  6. 10 important vitamin and minerals and their sources.
  7. How to increase your vitamin and mineral absorption.
  8. Conclusion.
  9. References.

Organic Vs Pure nutrients

'No animal can live on a mixture of pure protein, fats, and carbohydrate, and even when the necessary inorganic material is carefully supplied the animal still cannot flourish. The animal body is adjusted to living upon plant tissues or the tissues of other animals and these contain countless substances other than protein, fats, and carbohydrates'.-Frederick Gowland Hopkins

Fruits and Vegetables are a Good Sources of Vitamins and Minerals

A vitamin is a living organism produced by organic bacteria, plants, and animals. In other words, it is a living thing that is made by nature. It can be synthesized as an inorganic material. It is the highly essential nutrient in a diet. It is naturally protective and a vitality.

But Professor Truswel, states that vitamins are a group of 'related' organic substances that are found in foods with 'specific biochemical' functions, and is required in 'very small' amounts for the working of the body. These organic substances are what Dr. Gowland Hopkins noted as lacking in 'pure' carbohydrates, proteins, and fats. In an experiment he tests with rats, all the animals get thinner and died when fended with 'pure foods'. In another test he conducts with another set of rats, he tries introducing some fresh fruit juice or diluted fresh milk to the same 'refined' diet. He described the missing items in the first test as 'accessory food substances' which we now called vitamins. The body with the exception of B12, cannot make vitamins. Vitamins though taken in minute quantities, should be present in sufficient quantities for the body to work well. I will show you how to do this in this article.

Vegetable-Fruit Salad

Salads provide lots of vitamins and minerals for the body.
Salads provide lots of vitamins and minerals for the body.

Fruits and Vegetables Facts

Minerals, including trace elements, are inorganic salts that the body needs in small amounts for health and fitness. Calcium, phosphorus, iron, and iodine cannot be made by the body. We have to source them outside in fruits and vegetables.

Your Requirement

The body needs between 9 to 13 vitamins to survive. The same applies to minerals. Trace elements are not very important, but still essential. Minerals like calcium are plenty in the body, but you still need to source externally to build and develop the bones and teeth. You will mostly get those from the foods you eat: meat, fish, eggs, milk, leafy greens, and fruits; spices and roots. If you are taking vitamins and minerals in supplementary capsule form, get them under a doctor’s prescription. He or she will be monitoring the reactions, development, and progress. Otherwise, you are likely to abuse the intervention that can lead to drug abuse.

The vitamins are measured in 1 milligram (mg) according to Professor Truswell. This is the weight of two grains (not two cubes) of sugar! Could be 10 times the size of a rice grain. Your doctor will only prescript the supplement due to ill-health, surgery, or dietary deficiency.

Fruits and Vegetables Your Dietary Essntials

  1. Babes and Infants: Since the World Health Organization and other medical authorities have recommended the breastfeeding of babes for up to 6 months, it is certain that babes and infants should get all their vitamins and minerals from the breast milk of the well-fed nursing mother. It implies that nursing mothers should eat a well-balanced diet with lots of vegetables and fruits. Nevertheless, growing babes still need a supplement in the form of syrup or drops prescribed by a pediatric doctor, on account of ill-health, inadequate food intake, or the state of growth of the babe.

  2. Growing Children: These may source their vitamins and minerals from eating a nutritious balanced meal. In addition, syrups provide a supplementary intake on account of sickness, say a fever. Parents should ensure that growing children are regularly fed with fruits and vegetables as a snack.

  3. Teenagers and Adults: A balanced diet is the best source. And depending upon extra bodily activities, more than the usual 1 mg per day is required.

  4. Pregnant mothers/women: Pregnancy impose a special nutritional need for vitamin and mineral intake. It required a normal healthy diet, and supplement prescribed by a gynecology. Thiamine, riboflavin, B6, B12, and pyridoxine, iodized salt, vitamin C, iron, and folic acid (folate) needs should be increased. Source your vitamin C from fresh limes and lemons, and other fruits.

    5. Geriatrics: Elder persons need vitamin B-complex, folate, C, K, and D. But with aging, these are significantly secreted out of the body. They tissues being weak and not exposed to the early morning sun, vitamin C and D are affected. So, some light workout via, stretching, exercise, walking and slow leisurely jogging, and swimming routine can help to strengthen the muscles and tissues. This along with a well-balanced diet and supplement in tablet form helps.

Your Best Sources

Organic foods are the best sources of vitamins and minerals. While preparing foods for eating, these nutrients are destroyed by soaking in water, washing, and cooking. This applies to leafy greens, fruits, seeds, nuts, and roots. By soaking the fruits and greens, their nutrients leach out into the surrounding water. This is not to say that you should not wash them. You must. Cook leafy pumpkin greens for only two minutes. This retained 60 to 90 percent of their nutrients.


Varying your fruits and vegetable intakes provide multivitamin and mineral that nourish the body
Varying your fruits and vegetable intakes provide multivitamin and mineral that nourish the body

Eat a Balanced Diet

'Responsible nutritionists, scientists, and physicians agreed that for the normal persons in good health, consumption of a well-balanced diet provides all the necessary vitamins, and vitamin deficiency will not occur'.-Professor Joseph V. Levy

10 Important Vitamins from Fruits and Vegetables

I will list 10 important vitamins below and the best sources for these. Remember you have to get them from natural organic foods.

Organic Citrus Fruits

Lemons and limes has high vitamin C content
Lemons and limes has high vitamin C content

Vitamin A

Also called retinol or retinyl palmitate, it keeps the skin and the internal lining healthy and improves color and vision of the eyes. You source these from:

  • Meat.
  • Liver.
  • Sea foods.
  • Dark pumpkin greens.
  • Red palm oil.
  • Fortified margarine, and cheese.

Vitamin B-complex

This is a mixture of at most twelve substances and very useful in digesting carbohydrates and forming new proteins needed for growth.

Thiamin or B1

For growth and life.

  • Whole grain bread.
  • Wheat germ.
  • Nutritional (food) yeast.
  • Marmite.
  • Oatmeal, potatoes, and peas.

Riboflavin or B2

Essential for the healthy growth of children and maintaining a healthy skin and eyes.

  • Meat liver.
  • Kidney.
  • Heart.
  • Yeast extracts.
  • All fruits, vegetables, nuts, seeds, and wholemeal bread.

Niacin or nicotinic acid B3

Lack of it causes pellagra, a skin disease by eating only maize and grains without meat or fish.

  • Seafood.
  • Brewer’s yeast.
  • Cheese.
  • Eggs.
  • Milk.
  • Leafy greens.

Pyridoxine or B6

Forms new blood cells, protection against infections, growth, healthy skin, and nerves.

  • Food yeast.
  • Meat liver.
  • Kidney.
  • Meat.
  • Milk.
  • Fish.
  • Eggs.
  • Wholemeal bread.
  • Fruits.
  • Nuts.

Homemade Bread

Bread made with wholewheat flour can be a good source of B vitamin and minerals
Bread made with wholewheat flour can be a good source of B vitamin and minerals | Source

Cyanocobalamin or B12

This vitamin is only got from animals and is vital for protection against pernicious anemia. It is also made in the intestinal tract by healthy floral bacterial.

  • Meat.
  • Liver.
  • Seafood.
  • Milk.
  • Cheese.

Folate or folic acid

Children need this vitamin for growth.

  • Green leafy vegetables.
  • Wheat germ.
  • Wholemeal bread.
  • Peanuts.
  • Cheese.
  • Legumes.

Fruit Salad for Snack

Two of my good girls learning the culture of eating a fruit salad for snack
Two of my good girls learning the culture of eating a fruit salad for snack | Source

Vitamin C

Besides its preventing scurvy, a weakening of the blood vessel and the skin, it is also reputed to prevent the cold symptoms. As little as 0.01 g is required daily. Three times this amount is to keep you in good health. Vitamin C should be taken on a regular basis in fresh fruits and vegetables. Taking a supplementary form once a week can help prevent many of the diseases besides scurvy and the cold.

  • Citrus fruits-lemon, lime, oranges, tangerine, and grape fruit.
  • Blackcurrant.
  • Sprouts.
  • Fresh potatoes.

Vitamin D

Help strengthen the bones

  • Fish.
  • Cod liver oil.
  • Sardines.
  • Exposing the skin to early morning sunlight.



Vitamin E

Good for the heart

  • Virgin vegetable oils.
  • Wheat germ oil.
  • Nuts.
  • Seeds.

Vitamin K

Clots the blood and prevent bleeding from a cut.

  • All leafy greens.
  • Yams with their skin but discarding the wax.

With the exception of vitamins A, D and E, all the others are soluble in water.

Leafy Greens

Greens can provide variety of vitamins and minerals.
Greens can provide variety of vitamins and minerals. | Source

Minerals and Trace Elements

The human body also needs minerals and trace elements for growth and health. Calcium, phosphorus, magnesium, manganese, and sodium, potassium, fluoride, and iodine. They can be gotten from organic foods. Synthetics form of these minerals can be more dangerous than a vitamin. Your need is a mere 100 milligram per day. But trace elements are needed in microgram.

  • Iodine is sourcing from shellfish, other seafood, and iodized salts.
  • Magnesium from green vegetables.
  • Potassium from fruits and leafy greens.
  • Chloride from table salts.
  • Copper from nuts, shellfish, liver, kidney, raisin, and mammalian milk.
  • Fluoride from plant and animal proteins.
  • Zink from animal protein: meat, liver, eggs, and seafood especially octopus, milk, whole grain cereals, corn, rye bread, and oatmeal.

Increase Your Vitamin and Mineral Absorption

Absorption of food nutrients into the bloodstream is usually impaired by worry, stress, and other factors. Here is how you can increase absorption.

  1. Be friendly with your sense of digestion during meal times. I prepared a balanced diet and I know it contains 90% of food nutrients plus supplements that goes up to 99%. Have the sense of thought to focus on the part that the goodness in the food is absorbed into the bloodstream.
  2. Eat a single piece of protein at each meal. The liver cannot digest two big proteins at once. Divide the protein into two small portions like meat and fish, or fish and milk if it is to be well digested. Otherwise, much vitamins and minerals including trace elements are depleted out of the body according to Dr. G. Bieler.
  3. Use less of Common Salt: Sodium Chloride or common salt upset the balanced nature of mineral and vitamins in the body.
  4. Limit food intake: Eat lots of fresh fruits and vegetables, a medium portion of protein and carbohydrate, a 'small' size of fat or oil, a hand full of seeds and nuts, plus a glass of water is ideal. Sip only a mouthful when thirsty during the meal. This will prevent 'garbage heap' that delay digestion in the stomach.
  5. Lemon Juice: 'Use lemons in salad dressings'. The citric acid in lemon juice has medicinal value. Adding raw onions and partially roasted garlic lobes to the salad provides an 'antibiotics' remedy.
  6. The 500 Yards Radius Factor: Eat organic fruits and vegetables that are harvested within 500 yards radius. Much better if it is harvested within 24 hours.
  7. Cook Time: Cook vegetables lightly for 2 minutes, to preserve lots of mineral and vitamins.
  8. Eat certain fruits like mangoes, apple, and watermelon with their skins, because the skin contains 70% of the vitamin and mineral matter.
  9. Use a wooden spoon for cooking and stirring. Steel or copper spoons can be combined with the minerals nutrients.
  10. Eat less refined foods. It depletes minerals and vitamins.
  11. Kitchen Vitamin Protection: Let your kitchen be well ventilating. Dark places in the kitchen hid vitamin destroying bacteria.
  12. Do not store any cut or peel fruits in a mental container, glazed dish, or earthenware. Eat them immediately.


Increasing the source of vitamin and minerals in the diet and supplementary form in a certain situation is desirable. Good health is when you are well nourished.


  1. ABC of NUTRITION, by A. Stewart Truswell,
  2. Body Power, by Marylou McKenna, Simons and Schuster, New York.
  3. Vitamins: Their Uses and Abuses, by Joseph V. Levy and Paul Bach-Rita, Liverright, New York.
  4. Nutrition: A Consumer Guide to Good Eating, by Sheila Bingham, GORGI BOOKS.
  5. Health Science and Physiology for Tropical Schools, by F. Daniel, Oxford University Press.

This content is accurate and true to the best of the author’s knowledge and is not meant to substitute for formal and individualized advice from a qualified professional.

© 2018 Miebakagh Fiberesima


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