In order to keep our bodies working at their best, we need to provide them with the vitamins that they need. But it’s very easy to neglect taking fruits and vegetables, which are packed with the important vitamins and nutrients we need to function.

If you can maintain a healthy diet, you can get most of your vitamins through food, which is the best way to absorb them. If you are already getting your vitamins from food, and take supplements in addition, this can result in having more than the recommended doses of vitamins, which can be harmful in some cases.

Lots of research has also been done on the effectiveness of multivitamins, and it shows that they generally do not boost health. So save some money on pills and buy some vitamin-rich food instead.

So, help your body out and incorporate some of these foods in your diet. Not only will you feel better,you will also get sick less, and have more energy for that study.


Who doesn’t want healthy hair, eyes and skin? Well, all you have to do is load up on some vitamin A foods and you are halfway there. Vitamin A is made up of two types of vitamins. There is the active form of vitamin A, retinoids, which you can get from eggs, butter, cheese, milk, while the highest amounts of vitamin A are found in beef liver.


The other part of vitamin A is beta-carotene, which comes from plants. Sweet potatoes, carrots, and mangoes get their beautiful orange colour from their high amounts of Beta-carotene. Since vitamin A is a fat-soluble vitamin, make sure you are eating these foods alongside fats in order to maximize their benefits.




B vitamins are a class of water-soluble vitamins that are key players in energy production and immune function.

The different B vitamins are thiamine (vitamin B1), riboflavin (vitamin B2), niacin (vitamin B3), pantothenic acid (vitamin B5), pyridoxine (vitamin B6), biotin, folic acid and the cobalamins (vitamin B12).

So, instead of trying to take all of these separately, you can just focus on eating B vitamin rich foods. To get your vitamin B6 and B12, you should eat banana and beef. Whole grains, potatoes, bananas, chili peppers, beans, and yeast are also great sources of all the B vitamins.


pineapple and mangoes

Vitamin C is probably the most talked about vitamin because it has also been known to lessen the duration and symptoms of a common cold; and even if you don’t have a cold, it helps support healthy immune function so you can avoid falling ill. Vitamin C increases the amount of interferon – a protein in our bodies which interferes with replication of viruses.

The first thing people associate with getting over a cold is vitamin C, so we are always told to drink orange juice regularly. Well, skipping the orange juice for paw-paw, pineapple, or mango won’t hurt.

Vitamin C is not only great for treating colds, but it also strengthens blood vessels, gives skin its elasticity, and helps with anti-oxidant function and increases iron absorption. All of these foods contain higher amounts of vitamin C than oranges, so load up on them.



Vitamin D is essential to have all the time because it is important for cell growth, immunity and keeping your bones strong. Studies have shown that people with low levels of vitamin D are more likely to get sick than those with higher levels. This is because having good levels of vitamin D helps you fight infections of all kinds.

Stock up on foods like fatty fish, cheese, and egg yolks  to get your vitamin D levels up and keep from getting sick. Also, spend some time in the sun to simulate vitamin D production in your body .



If you wanted a reason to eat more chocolate and drink more coffee, this is it.

Magnesium may not be the most talked about mineral, but it is extremely important. The average person’s body contains about 25 grams of magnesium, and it’s pretty important it remains that way. Magnesium is vital in over 300 chemical reactions to keep the body functioning.

Magnesium is used by every single organ in the body. Most of it is stored in your bones where it is used for biological functions. So to keep your magnesium level up, load up on legumes, whole grains, green leafy vegetable, seeds, almonds, dark chocolate and coffee.



Foods with zinc are great to incorporate into your diet when you are starting to feel that cold come on. Although zinc will not help prevent a cold, it is great for treating one. Zinc has been known to shorten colds if taken within the first day of symptoms. Since it has immune boosting and protective effects, it may stop the replication of a cold’s cell.

Foods that have high amounts of zinc are spinach, pumpkin seeds, cashews and cocoa. These foods protect your cell membranes by fighting off free radicals and supports overall immune function. So next time you are sick, load up on these and your cold may be a few days shorter.