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As a child, it was typical to see an array of vitamins and multivitamins for the family at home, at your grandparents, and your friend’s houses. The types of vitamins varied from iron to folic acid, gummies to powders, and from tasty to unappetizing. In those days, whether you wanted to take your vitamins or whether you needed them wasn’t a question. Instead, it was doctor’s orders to take your vitamins each morning, regardless of your diet or health. Nowadays, the vitamin aisle in every grocery store is overflowing with different vitamins, minerals, and essential oils. It is hard to determine what exactly you should be taking.

The good news? It doesn’t have to be so complicated. While vitamins and minerals are crucial to any diet, you might already be getting plenty from your food. By simply being aware of the vitamins you need and where they’re naturally found, you can cut a lot of supplements out of your diet.

Here are a few of the beneficial nutrients you need:

Vitamin E: This antioxidant can be found in green, leafy vegetables as well as sunflower seeds, peanuts, eggs, and fruits. Vitamin E helps to protect cells and strengthen the immune system.

Potassium: Found in bananas, raisins, milk, and leafy greens, potassium works to lower your risk of stroke and heart disease.

Vitamin C: This vitamin is often considered a “cure-all” for many. It’s found in citrus fruits and berries, as well as in broccoli and green peppers. One study suggested that daily vitamin C can reduce the length of a cold by a day.

Beta-carotene: The human body takes this antioxidant and converts it into vitamin A which works to maintain and improve the immune system, vision, and skin. It can be found in carrots, green peppers, and sweet potatoes.

Iron: This mineral is essential for the proper functioning of red blood cells, which transports oxygen to body tissue.

Additional benefits of vitamin-rich diets:

  • Increased energy levels. Without enough vitamins, the body works extra hard to perform simple tasks, leading to fatigue and future health problems.
  • Improved mood. Vitamins and minerals improve the part of the brain that is responsible for your mood and emotions.
  • Reduced stress and anxiety. Particular vitamins are used within the body to keep the nervous system functioning properly and to produce stress hormones lowering your levels of anxiety and stress.
  • Improved short-term memory. Vitamin B, in particular, has been proven to impact short-term memory functioning positively.
  • Maintained muscle strength. Free radicals in the body take the primary responsibility for aging-related problems. Taking vitamins can help reduce the effects free radicals have on the body.