Vitamins and Minerals

Hello JTH fam! It’s time to dive into vitamins and minerals. No doubt you’ve heard of them, and have been told of their importance – so what are vitamins and minerals, and what role do they play in our health?

Vitamins and minerals are the micronutrients found in food. The various roles of vitamins and minerals include:

  • Antioxidant function
  • Electrolyte and water balance
  • Metabolism of fat, carbohydrate and protein
  • Blood clotting
  • Collagen and Carnitine synthesis
  • Vision
  • Bone metabolism and thyroid hormone metabolism
  • DNA synthesis and energy formation (and more!)

Needless to say, vitamins and minerals keep everything running smoothly. They will benefit you no matter where you are on your journey! So what foods are vitamins and minerals found in? Well, it shouldn’t be a shock that it’s the usual suspects. Here are some foods that are high in the most amount of nutrients:

  • Liver
  • Shellfish
  • Cereals (fortified)
  • Beans and legumes
  • Fatty fish
  • Chicken and turkey
  • Beef and pork
  • Leafy greens (especially spinach!)
  • Rice
  • Yogurt
  • Seeds
  • Potatoes
  • Eggs

Now, of course you can get your vitamins and minerals via supplementation. However, they are most efficiently absorbed when consumed in food-form. Supplements often contain much higher-than-necessary amount of these micronutrients, which can lead to poor absorption and in some cases, toxicity. Consuming a well-balanced and colorful diet is a great place to start, so that you can get in all those powerful vitamins and minerals!

If you’re interested in learning about the sources of specific vitamins and minerals, or have any questions at all, reach out to our Nutritionist, Lainie for more information!

For more information email

Lainie Wolter
Lainie Wolter

Meet the Nutritionist

Lainie Wolter

Hello! My name is Lainie, I’m so excited to join the Journey to Health team as a nutritionist! I have always been interested in the role that nutrition plays in our everyday life. I look forward to helping you on this journey, figuring out how best to fuel YOUR body. In my free time I enjoy traveling, going on walks, playing sports, and spending time with family and friends. I’m here for any questions you may have regarding food, nutrition, meal prepping, grocery shopping, recipe modification, and possible supplements that could fit into your diet.