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Natural Awakenings Spokane WA/Coeur d'Alene ID

The Forgotten Basics: Vitamins and Minerals

by Deborah Martinez

Supporting the basic needs of our body—especially our immune system—can profoundly impact our overall health and wellness. With our current global health crisis, having a healthy immune system is critical. One of the ways to support a strong immune system now and in the future is with vitamins and minerals.

These essential elements, required by all the cells in our body for proper functioning, are often the forgotten basics. We always want healthy cells in our immune system so that they are ready and able if ever called upon to fight off viruses or other contagious threats in the environment.

There are eight vitamins and minerals with the best scientific evidence for immune system support. They include vitamins C, E, A, D, folate, iron, selenium and zinc. Be sure to include these important micronutrients in your diet daily. At this time of increased risk for a contagious health issue, consider augmenting your dietary intake with nutritional supplements containing the forgotten basics.


Dietary Sources

Vitamin C

Citrus fruits, spinach, kale, bell peppers and Brussels sprouts

Vitamin E

Almonds, peanuts, hazelnuts, sunflower seeds, spinach and broccoli

Vitamin A

Carrots, sweet potatoes, pumpkin, cantaloupe and squash

Vitamin D

Fatty fish including salmon, mackerel, tuna and sardines


Legumes, asparagus, eggs, beets, Brussels sprouts, broccoli, leafy greens, nuts and seeds


Lean poultry, seafood, beans, broccoli and kale


Garlic, broccoli, sardines, tuna, barley and Brazil nuts


Oysters, crab, lean red meat and poultry, yogurt, chickpeas, beans, nuts and whole grains

Deborah Martinez, M.D., is a retired surgeon and owner of Credible Complementary Therapy located at 2020 E. 29th Ave., Spokane. She will offer an online health and wellness seminar in May titled, Believe It’s Possible. For more information or to register, call 509-724-3946 or visit
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