25 good health natural foods that provide all of your vitamins and minerals

Here is a guide of the top 25 good health natural foods that I have identified to ensure that my family is meeting their nutritional requirements. They rank as one of the best food sources available for the vitamins and minerals listed (even though they may contain smaller amounts of other vitamins and/or minerals, too).

1. Raw Spinach: Vitamin A, B Vitamins, Calcium, Iron, Potassium, Zinc, Magnesium, Copper

2. Broccoli: Vitamin A, B-complex Vitamins, Vitamin C (steamed), Calcium (especially in stems), Potassium

3. Avocado: Vitamin E, Good Fats, Potassium, Copper, Manganese

5. Almonds: Vitamin E, Protein, Good Fats, Calcium, Potassium, Magnesium, Copper, Manganese, Trace Minerals

6. Salmon: Vitamins B3 & B12, Vitamin D, Good Fats, Protein, Calcium, Chromium, Selenium

7. Parsley: Vitamin A, B-complex Vitamins, Vitamin C, Iron, Potassium, Copper, Iodine

8. Black Beans: B-complex Vitamins, Protein, Calcium, Manganese

9. Buckwheat Flour: B-complex Vitamins, Magnesium, Manganese, Chromium, Selenium, Trace Minerals

10. Strawberries: Vitamin C, Iodine, Chromium

12. Kidney Beans: Protein, Calcium, Iron, Manganese

13. Raw Honey: Copper, Trace Minerals

14. Walnuts: Good Fats, Protein, Copper, Trace Minerals

15. Bananas: B Vitamins, Potassium, Chromium

16. Romaine Lettuce: Vitamin C, Magnesium, Copper, Chromium

17. Pumpkin Seeds: Iron, Magnesium, Zinc, Copper, Manganese

18. Carrots/Sweet Potato/Winter Squash: Vitamin A, potassium

19. Green Peas: B Vitamins, Protein, Calcium, Manganese

20. Lentils: Iron, Copper, Manganese

21. Quinoa: Complete Protein, Magnesium

22. Brazil Nuts: Protein, Magnesium, Selenium

23. Bee Pollen: B Vitamins, Vitamin E, Chromium

24. Cauliflower: Vitamin C (boiled)

25. Dried Black Mission Figs: Calcium

Keep in mind that all foods potentially contain some vitamins and minerals, even if they are not considered one of the best sources. There are many other good health natural foods that are nutrient-dense. For this list, the criteria that I used are as follows:

To put it simply: these are my go-to foods. I branch out as my schedule allows.

All of these foods fit into a raw foods diet. In addition, with the exception of salmon, these foods suit a vegan or vegetarian diet, as well. I felt compelled to include salmon because it provides those somewhat elusive Vitamin D, and B3 & B12 vitamins. If one of your favorite foods is missing from this list, go-ahead and find-out its nutritional benefits and add it to your list. This is a great learning exercise to do with grade-school kids. With time, it becomes easy to see the importance of food as fuel for our bodies rather than an indulgence.