Ask the Nutritionist: Nutrient knowledge

Q: I take a multivitamin, but I’d like to make a bigger effort in getting the nutrients I need from whole foods as well. What should I be eating?

A: Optimally, it would be great if you could get all the vitamins, minerals and nutrients you need from the whole foods you consume every day, but sometimes a multivitamin is a necessity as well. With that being said, here’s a little rundown of the key nutrients, what they do for you, and what whole food sources you can find them in:

Vitamin A: Promotes good vision; maintains healthy skin, cells and tissues

Orange or yellow vegetables and fruits and dark green leafy vegetables

Vitamin C: Promotes healthy gums and teeth; necessary for the production of collagen; is a potent antioxidant

Citrus, berries, tomatoes, peppers, broccoli,

Vitamin E: An antioxidant which keeps cells and tissues healthy

Vegetable oil, nuts, wheat germ, green leafy vegetables

Vitamin K: Essential for normal blood clotting

Dark green leafy vegetables, dairy products

Vitamin B1: Necessary for heart function and healthy nervous system

Whole grains, legumes, pork, seeds/nuts

Vitamin B2: Essential for growth and production of red blood cells

Dairy products, meat, poultry, fish, enriched grain products, dark green leafy vegetables

Vitamin B3: Helps to maintain healthy skin, nerves and digestive system

Meat, poultry, fish, nuts, dairy products; peanut butter

Vitamin B6: Aids in protein metabolism and helps to maintain brain and nervous system functions

Whole grains, legumes (beans), meat, poultry, fish, nuts

Vitamin B12: Necessary for development of red blood cells and normal nervous system function Meat, poultry, fish, dairy products, eggs

Phosphorus: Necessary for energy metabolism and for healthy bones and teeth

Fish, meat, poultry, milk, cereal products

Chromium: Maintains normal metabolism and is important in the metabolism of carbohydrates and fats

Liver, yeast, cheese, wheat germ, mushrooms, seafood 

Try Keto – The Atkins® Way

Atkins keto plans are more flexible and more personalized to provide a long-term plan for reaching your goals. Our free tools can help you even further.

Get Started

Learn More About Low Carb Articles & Research

Easy Meals to Make Ahead and Freeze

In our busy lives, planning and preparing three meals a day can be quite stressful. ESPECIALLY if you’re practicing social distancing, have kids home from school and have to think about multiple meal options throughout the day for picky eaters. Well, don’t stress! We’ve prepared a list of make-ahead freezer meals you can prep in

Read More »

List of Foods You Can Eat on Keto

Atkins is a type of ketogenic diet—a nutrition plan that’s high in fats, moderate in protein, and low in carbs. The goal of a low carb diet is to help you lose weight more efficiently by reaching ketosis, which is a metabolic state in which your body burns fat instead of carbohydrates for fuel. Consuming

Read More »

A Week of the Keto Diet: 7-Day Keto Meal Plan

The goal of a ketogenic diet—a nutrition plan high in fats and low in carbs—is to help you lose weight more efficiently by achieving ketosis. Ketosis is when your metabolism starts to burn fat for fuel instead of carbs and sugar. Atkins is a ketogenic diet, but unlike the standard keto diet, Atkins is less

Read More »