Here we’ve put together a quick outline to the key vitamins and minerals our bodies need. If you’re interested in health, it’s good to have a basic understanding of the food sources of these products so that you can check if there’s any vitamins or minerals that might be lacking in your diet. You can then focus on including some of these food sources into your weekly shopping list.   

We suggest that you don’t worry about counting the exact milligrams but rather just focus on eating a wide variety of fresh food every day.  Think colourful, lots of fruit and veggies and plenty of variety. And of course we recommend a serve of Koja!


Vitamin A

Best wholefood sources:  Carrots, Cheese, Dark green leafy vegetables

Vital to good vision and prevents night blindness. Vitamin A is necessary for healthy skin, hair and nail growth. In the cell it ensures mucous membranes are healthy and also plays a role in strengthening your immune system.

Fat Soluble

B1 - Thiamine

Best wholefood sources: Wholegrains, Asparagus, Nuts, Legumes, Beef and Lamb

Used in energy metabolism, where your body releases the energy in food. B1 is vital for nerve function and muscle control and also plays a role in muscle tissue maintenance.

Water Soluble

B2 - Riboflavin

Best wholefood sources: Milk, Eggs, Yoghurt, Mushrooms, Almonds, Avocados, Beans, Broccoli, Asparagus

Used in energy metabolism, where your body releases the energy in food. B1 is vital for nerve function and muscle control and also plays a role in muscle tissue maintenance.

Water Soluble

B3 - Niacin

Best wholefood sources: Almonds, Beef, Chicken, Eggs, Fish, Legumes, Salmon, Seeds

Along with B1 and B2, Niacin also works in energy metabolism. It helps to release energy from fats, proteins and carbohydrates. Niacin plays a role in maintaining a healthy nervous system, along with maintaining healthy skin and the digestive system.

Water Soluble


Best wholefood sources: Avocados, Bananas, Carrots, Eggs, Legumes, Lentils, Oats, Salmon, Tuna, Walnuts, Sunflower seeds.

Used to release the energy in fats, proteins and carbohydrates in our food. If you eat a high protein diet, your body needs more B6 to metabolize the protein. B6 is required for normal immune function and to build antibodies that are needed to fight disease. B6 is also used to make hemoglobin, which carries oxygen in the red blood cells to the tissues. Assists in maintaining normal blood sugar levels.

Water Soluble


Best wholefood sources: Meat, Fish, Milk, Cheese and Eggs

B12 helps in the formation of red blood cells. It is also vital for maintenance of the central nervous system. Vitamin B12 Deficiency is common in vegans

Water Soluble


Best wholefood sources: Green Leafy Vegetables, Oranges, Bananas, Brown Rice, Chickpeas, Liver

Folate is vital to the production of red blood cells. It's used to repair DNA. It's essential for women who are pregnant to reduce the risk of netural tube defects.

Water Soluble

Vitamin C

Best wholefood sources: Fruit and Vegetables: Broccoli, Brussel Sprouts, Oranges, Grapefruits, Berries, Capsicum, Pineapple, Kiwi fruit, Sweet Potatoes, Tomatoes.

Vitamin C is required for growth and repair of tissue in the body. Vitamin C is one of many antioxidants, which protect the body from damage caused by free radicals. Research has shown there may be a link between accumulated free radicals and some cancers. It is used to form an important protein used to make skin, tendons, ligaments, and blood vessels, along with healing wounds. Plays a role in repair and maintenance of cartilage, bones, and teeth.

Water Soluble

Vitamin D

Best wholefood sources: Mostly absorbed from sunlight. Small amounts can be found in some foods, oily fish, nuts and seeds. Indirect sunlight is the best source.

Vitamin D is essential to help the body absorb calcium. Calcium is a mineral required for normal bone and teeth formation. Vitamin D deficiency can lead to osteoporosis in adults or rickets in children.

Fat Soluble

Vitamin E

Best wholefood sources: Sunflower Seeds, Sesame seeds, linseeds, Walnuts, brazil nuts, Green leafy vegetables

Vitamin E is needed to maintain a healthy immune system and to fight off viruses and bacteria. Vitamin E is important in the formation of red blood cells and it helps the body use vitamin K. It also helps widen blood vessels and keep blood from clotting inside them. Cells use vitamin E to interact with each other and carry out many important functions. Vitamin E is an antioxidant and protects the body from damaging free radicals.

Fat Soluble

Vitamin K

Best wholefood sources: Broccoli, Cabbage, Kale, Kelp, Lettuce, Oats, Spinach, Soy beans, Pork, Eggs, Healthy Bacteria in the gut

Vitamin K is essential for clotting of blood. It is need for cell growth and repair. Vitamin K is found in foods and also produced by bacteria in the small intestines.

Fat Soluble


• Water Soluble Vitamins cannot be stored in the body and therefore should be eaten daily.

• Fat Soluble vitamins are stored within our healthy fat stores and are subsequently at a lower risk of deficiency.



Best wholefood sources:Milk, Cheese, Almonds, Green Leafy Vegetables, Broccoli, Nuts, Sardines.

Calcium is essential for the development of strong bones and teeth. It's also vital for muscle and nerve function. Calcium deficiency increases the risk of developing osteoporosis. It's most important for young children, teenagers, and women over 50.


Best wholefood sources: Nuts and Seeds, Oysters, and other Shellfish, beans, potatoes, dark leafy greens, dried fruits, cocoa

Copper is used to produce red and white blood cells. It plays an essential role in your immune system function. It also helps in maintaining a healthy immune system and strong bones.


Best wholefood sources: Iodized salt, Fish, Kelp and other types of seaweed.

Iodine is needed to make the thyroid hormone in the body. It is essential for the normal metabolism of cells, the process of converting food into energy.


Best wholefood sources: Cashews, Sunflower seeds, Green leafy vegetables, and red meat, Mussels.

Iron is needed to make haemoglobin, a component of red blood cells, which carry oxygen to every tissue and organ in our bodies. If you’re iron deficient you may feel tired and weak, have difficulty concentrating and/or a decreased libido. None of that sounds fun!


Best wholefood sources: Almonds, Cashews, Wholegrains, Eggs, Parsnips, Kelp.

Magnesium is vital for normal heart function. It plays a key role in brain function and when there’s an abundance of magnesium the brain can function with clarity and focus.


Best wholefood sources: Dairy products, Eggs, Nuts, Oats, Red Meat, Fish and Rice

Phosphorus is needed to build bones and teeth. It works with B vitamins to break down and release energy from food. It also assists in the contraction of muscles, in the functioning of kidneys, and in maintaining the regularity of the heartbeat.


Best wholefood sources: Nuts, Seeds, Vegetables including broccoli, peas, beans, tomatoes, sweet potatoes, citrus fruits, cantaloupe, bananas, kiwi, apricots, Chicken and Fish.

Potassium regulates body fluids by maintaining the electrolyte balance in your body's cells. It also manages your blood pressure and keeps your heart functioning properly.


Best wholefood sources: Nuts, seeds, wholegrains, legumes, beef, pork and lamb

Zinc is essential for optimum immune system function. It plays an important role in cell growth and division, wound healing and the metabolisation on carbohydrates. For men Zinc is necessary for all aspects of male reproduction, including hormone balance, prostate function, and sperm formation and motility.

Note: If you're not feeling 100% but your real food intake is pretty good, try focusing on reducing your stress levels, making sure you’re getting enough rest and sleep and doing some exercise, even if it’s just walking. If you don’t improve after a couple of weeks, you could consider visiting a naturopath, nutritionist or your GP.