Micronutrients

Water-Soluble - Excess gets urinated 

Vitamin - B1: Makes you feel Energized. Found in whole grains like brown rice, oats, and whole bread. Also found in pork and legumes. 

Vitamin - B2: Improves skin/eye health and works on energy production as well. Dairy products, eggs, and leafy greans all contain vitamin B2. 

Vitamin - B3: Energy metabolism, DNA repair support. Found in Chicken, tuna, and nuts.

Vitamin - B5: Vitamin for Hormones and cholesterol synthesis. Found commonly in meats, avocado, broccoli, and whole grains.

Vitamin - B6: Assists brain function and development and immune system support. Found in bananas, chicken, and potatoes.

Vitamin - B7: Helps your integumentary system which includes your skin, hair, and nails. Found in eggs, almonds, salmon, and sweet potatoes.

Vitamin - B9: Makes red blood cells and supports DNA synthesis. Can be eaten through leafy greens, beans, or citrus fruits.

Vitamin - B12: Allows nerves to function well and assists in the formation of red blood cells. Found in meat and dairy 

Vitamin - C: Really supports immunse system and it is an antioxidant. Found in oranges, kiwis, bell peppers, and strawberries.

Minerals 

Macrominerals

Calcium: Supports Bone Health and Muscle Function. Found in Dairy, tofu, broccoli, and sardines.

Phosphorus: Bone formation and energy production. In meat, dairy, and whole grains

Magnesium: Muscular and Nerve function benefits. Supports energy levels. Found in nuts, seeds, whole grains, and spinach.

Sodium: Important Electrolyte to replace during exercise. Helps maintain fluid balance, hydration, and nerve signals. Found in seasonings, salt, and salty foods.

Potassium: Also an electrolyte. Supports nerve function and muscle contraction. Found in bananas, potatoes, oranges and beans.

Chloride: Helps fluid levels to be balanced and stomach acid production. In table salt, seaweed, and tomatoes.

Sulfur: A protein structure in amino acids. Found in high protein foods like meat non-fat greek yogurt, eggs, and more.

constructing a balanced (nutritious) diet 

A common theme all of the vitamins and minerals is that they are dispersed among lots of whole, unprocessed foods. While some people prefer to take supplement pills inorder to ensure that they meet their micronutrient requirements, eating a mostly (90%) whole food diet should suffice. Here are some "Superfoods" that most that have some benefits that most people don't really know about. 

Firstly, Kiwis are a great source of vitamin C and potassium. Per 100 grams, they contain nearly double the amount of vitamin C as an orange, a fruit known for its high vitamin C contents. They also contain the roughly same amount as potassium as a medium banana. 

Secondly, a small 100g serving on salmon contains tons of the B vitamins, copper, selenium, as well as Omega-3 fats, which are extremely important for brain, heart, and hormone function. 

Overall, to maintain healthy micronutrient and antioxidant intake try to sprinkle berries, eggs, nuts, and some whole grains into your breakfast; a variety of meats, vegetables, and diary for for lunch; whole grains like brown rice, more vegetables including leafy greens, and meat for dinner; and lastly, for dessert or a mid-day snack, opt for some non-fat greek yogurt, honey, and fruit. Generally sticking to this type of diet for a majority of the time will not only make you feel stronger physically, but it will also have cognitive and mental benefits to your health. To provide some ideas on different meals that you may want to try, I dropped a couple healthy meal photos that I like to eat a lot...:) Enjoy! 

Try different food combinations and see what works for you! Happy eating :)