4 vitamins & minerals your body really needs 💊
I created these 4 charts to help you see where to get more magnesium, iron, vitamin B9 (folate) and vitamin B12 from whole foods.
All the numbers shown are the average nutrient content per 100 grams of each food (that’s about 3.5 oz). For example:
Herring – 13–14 mcg of B12 per 100 g.
✳️ That means if you eat 100 grams of herring, you’ll get around 13–14 micrograms of vitamin B12.
🧠 Why it matters:
These vitamins and minerals are involved in:
• Energy levels
• Brain function & mood
• Hormonal balance
• Healthy blood & nervous system
• Immunity and fertility
Yet so many people are unknowingly deficient.
💡 Recommended Daily Intake:
• Magnesium: ~310–420 mg (more if active or under stress)
• Iron: ~18 mg for women / ~8 mg for men
• Vitamin B9 (Folate): ~400 mcg (pregnant women: 600 mcg)
• Vitamin B12: ~2.4 mcg (more for those over 50 or with absorption issues)
⚠️ A few important tips:
✅ B12 is only found in animal products — vegans should supplement.
✅ Plant-based iron (like from lentils or spinach) is harder to absorb — eat with vitamin C (like lemon juice, bell peppers).
❌ Avoid drinking tea or coffee right after iron-rich meals — they can block absorption.
✅ Magnesium is often low due to stress, poor soil, and processed food. Whole seeds, grains, dark chocolate — are great natural sources.
✨ Which of these foods do you eat most often?
Let me know in the comments! And save this post to come back when you’re meal planning 💚
Magnesium, iron, vitamin B9 (folate), and vitamin B12 are vital nutrients that play crucial roles in maintaining various bodily functions, including energy production, cognitive health, hormonal balance, blood health, nervous system integrity, immunity, and fertility. Understanding optimal food sources and absorption factors can help prevent common nutrient deficiencies. Magnesium is essential for hundreds of enzymatic reactions and supports muscle and nerve function, blood glucose control, and blood pressure regulation. Natural sources like pumpkin seeds (534 mg/100 g), almonds (270–280 mg/100 g), sesame seeds (350–370 mg/100 g), buckwheat (230–240 mg/100 g), raw spinach (80–90 mg/100 g), and red or white beans (120–140 mg/100 g) provide substantial magnesium. Modern diets and soil depletion often lead to low magnesium intake, especially under stress or physical activity. Iron is critical for oxygen transport via hemoglobin and overall energy metabolism. Women generally require about 18 mg daily, while men need about 8 mg. Top iron-rich foods include pork liver (18–20 mg/100 g), beef liver (69–75 mg/100 g), chicken liver (9–10 mg/100 g), oysters (7–8 mg/100 g), lentils (7.5 mg/100 g), pumpkin seeds (88 mg/100 g), and sesame seeds (14.6 mg/100 g). It's important to note that plant-based non-heme iron (from lentils or spinach) is less bioavailable and should be consumed with vitamin C-rich foods like lemon juice or bell peppers to enhance absorption. Avoid consuming tea or coffee immediately after iron-rich meals to prevent absorption interference. Vitamin B9 (folate) supports DNA synthesis, cell growth, and is especially crucial during pregnancy. Recommended daily intake is approximately 400 mcg, increasing to 600 mcg for pregnant women. Rich sources include boiled beef liver (240–290 mcg/100 g), cooked lentils (180–190 mcg/100 g), boiled green vegetables such as broccoli (100–110 mcg/100 g), raw spinach (190–200 mcg/100 g), avocado (80–90 mcg/100 g), chickpeas (170–180 mcg/100 g), and chicken eggs (40–50 mcg/100 g). Vitamin B12 is necessary for red blood cell formation, neurological function, and DNA synthesis. The daily recommendation is around 2.4 mcg, with higher needs for those over 50 or with absorption challenges. Animal products are the sole natural sources, including beef liver (60–70 mcg/100 g), lamb liver (50–55 mcg/100 g), pork liver (25–30 mcg/100 g), baked mackerel (12–13 mcg/100 g), herring (13–14 mcg/100 g), chicken eggs (1–1.5 mcg/100 g), and oysters (10–15 mcg/100 g). Vegans should consider supplementation due to lack of B12 in plant foods. Overall, incorporating a variety of these nutrient-rich whole foods into your diet can help ensure adequate intake of these four essential vitamins and minerals, contributing to improved energy, brain function, hormonal balance, immunity, and reproductive health. Paying attention to absorption enhancers and inhibitors also maximizes nutrient benefits for optimal wellness.
