Vitamins and minerals are essential for every bodily function, from bone health and immunity to energy production and neurological function. Most people can meet their daily requirements through a varied, whole food diet, but knowing which specific foods are richest in which nutrients makes it easier to address gaps or support particular health goals without reaching immediately for supplements.
Vitamins fall into two categories: water-soluble, which the body uses and excretes daily and must be continuously replenished, and fat-soluble, which are stored in the liver and fatty tissue and can accumulate. The B vitamins and vitamin C are water-soluble. Vitamins A, D, E and K are fat-soluble. Minerals are divided into major minerals, present in larger quantities in the body, and trace minerals, which are required in smaller amounts but are no less essential.
B vitamins
The eight B vitamins each have distinct roles and distinct food sources. Vitamin B1 (thiamine) is found in pork, soymilk, watermelon and butternut. B2 (riboflavin) comes from dairy products, whole grains and fortified cereals. B3 (niacin) is found in meat, poultry, fish, whole grains, mushrooms and potatoes. B5 (pantothenic acid) appears in chicken, whole grains, broccoli, avocados and mushrooms. B6 is concentrated in meat, fish, poultry, legumes, tofu and bananas. B7 (biotin) is found in whole grains, eggs, soybeans and fish. B9 (folate) is in fortified grains, asparagus, spinach, broccoli, legumes and orange juice. B12, which is found almost exclusively in animal products, comes from meat, poultry, fish, dairy and fortified plant milks.
Those following a plant-based diet should pay particular attention to B12, which is not reliably available from plant foods and usually requires supplementation or fortified food sources.
Vitamin C
Vitamin C, one of the more versatile antioxidants, is found in citrus fruit, potatoes, broccoli, bell peppers, spinach, strawberries, tomatoes and Brussels sprouts. South Africans are generally well-served here given year-round access to a wide range of citrus and subtropical fruit.
Fat-soluble vitamins
Vitamin A is found in animal liver, eggs, shrimp, fatty fish, fortified milk, sweet potatoes, carrots, butternut, spinach and mangoes. The body also converts beta-carotene, the orange and yellow pigment in vegetables, to vitamin A, which means a diet rich in colourful vegetables covers much of this need. Vitamin D is found in fortified milk and cereals and in fatty fish such as salmon, sardines and mackerel. It is also synthesised by the skin on exposure to sunlight, though this varies significantly with skin tone, the amount of skin exposed and the UV index. Vitamin E is found in plant oils, leafy green vegetables, whole grains and nuts. Vitamin K is in cabbage, eggs, milk, spinach, broccoli and kale.
Calcium
Calcium, the most abundant mineral in the body and essential for bone density and muscle function, is found in yoghurt, cheese, milk, canned salmon with bones and leafy green vegetables. Fortified plant-based milks and fortified orange juice also contribute meaningfully. Calcium absorption is enhanced by vitamin D, which is why they are often discussed together.
Iron
Iron is found in red meat, poultry, eggs, some green vegetables and fortified grains. The form of iron in red meat, known as haem iron, is more readily absorbed than the non-haem iron found in plant sources. Consuming plant iron alongside vitamin C significantly improves absorption, which is worth knowing for anyone eating a primarily plant-based diet.
Magnesium and potassium
Magnesium is concentrated in spinach, broccoli, legumes, seeds and whole-wheat bread, as well as dark chocolate. Potassium is widely distributed across meat, milk, fruit, vegetables, grains and legumes, making it relatively easy to meet through a varied diet.
Zinc, selenium and other trace minerals
Zinc is found in meat, shellfish, legumes and whole grains. Selenium, which plays an important role in thyroid function and immune response, is in organ meats, seafood and walnuts. Iodine, often overlooked, comes primarily from iodised salt and seafood. Chromium is found in meat, poultry, fish, nuts and cheese. Copper is in shellfish, nuts, seeds and beans.
The practical approach
Rather than tracking individual nutrients, the approach most consistently associated with adequate vitamin and mineral intake is a genuinely varied diet that includes a wide range of vegetables and fruit, whole grains, legumes, lean protein and some dairy or dairy alternatives. This pattern tends to cover most nutritional bases naturally. Supplementation is appropriate when a specific deficiency has been identified through a blood test or when dietary access to particular nutrients is structurally limited. Consult a healthcare provider before supplementing, since both deficiency and excess carry health risks for certain nutrients.
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