A quick look at some important nutrient food sources you may be missing

A quick look at some important nutrient food sources may help you decide whether you and your family may need some whole food supplementation for optimal health.


Vitamin A is an essential vitamin required for vision, gene transportation and boosting immune function.

While most of us recognize the importance of vitamin C, we may not be aware of the contribution of vitamin A to our health.

Top food sources for vitamin A include sweet potatoes, winter squash, carrots, dried apricots, fish, beef liver, cantaloupe, tropical fruits like mango and papaya and dark, leafy greens.


Potassium is the essential mineral for maintaining fluid and electrolyte balance in the body. A deficiency can lead to fatigue, irritability and hypertension.

Foods that contain high levels of potassium are avocados, coconut water, good kefir and yogurt, beans, sweet potatoes, winter squash, mushrooms, dark, leafy greens, baked white potatoes (with skins), fish and bananas.


Vitamin K is another under-appreciated essential nutrient.

It is required for protein modification and blood clotting. Recent studies have suggested that vitamin K plays a role in treating osteoporosis and Alzheimer’s disease and also helps protect against cancer and heart disease.

Note: Do not take vitamin K supplements if you are on Coumadin or Warfarin. There is no known risk from food sources.

Excellent vitamin K food sources are garlic, the onion family, hot chilies and other hot spices, asparagus, prunes, fermented dairy, broccoli, cabbage, cauliflower, blueberries and green, leafy vegetables.


As we have long known, adequate calcium is vital for healthy growth and maintenance of bones and teeth. Not so well known is calcium’s role in nerve signaling, muscle contraction and secretion of certain hormones and enzymes.

Calcium must be paired with vitamin D for best absorption.

Good sources of calcium include beans and other legumes, blackstrap molasses, nuts, okra, canned sardines with bones, dried figs, the broccoli/cabbage family, cooked kale and spinach, all leafy greens, black-eyed peas and RAW milk.


Modern research has found that magnesium is one of the most essential of all nutrients, performing more than 300 important biochemical functions in the body, including normal muscle and nerve function and heart rhythm.

Some top food sources of magnesium include dried fruit, dark chocolate, avocados, oily fish, beans, blackstrap molasses, nuts, seeds, spinach, chard and other dark, leafy greens and whole grains.

This quick look at some important nutrient food sources is only a glimpse at the ancient Hippocratic admonishment that nutritious food is our best medicine, preventing many illnesses and treating others.

Since much of our modern processed food contains little or no body building and maintenance essential nutrients, it us up to us to become nutritionists for ourselves and our loved ones.

Sources include: Healthalicious.com