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Essential Nutrients for a Healthy Diet

One of the most important parts of eating healthy is ensuring that you get enough essential nutrients in your diet. These vitamins and minerals help make the body and mind stronger, and can help prevent many different diseases. Today we will describe to you some of the most essential nutrients and how they can benefit you. Make sure to read to the end where we tell you what types of foods you can get these nutrients from (including some from our very own menu!).

Vitamin A (Palmitate)- One of the most important vitamins in a healthy diet. Vitamin A boosts the immune system and can help fight off numerous illnesses and diseases. Vitamin A is especially known for preventing many types of cancers. Vitamin A is also used to manage and weaken certain diseases after they have already taken effect. Vitamin A is also great for the skin and can prevent wrinkles and multiple skin disorders. Those with vision problems might also consider more helpings of Vitamin A, as it can improve vision and help night-blindness. Overall, Vitamin A is one of the most beneficial vitamins out there. Vitamin A is found in many different cooked vegetables like carrots or sweet potatoes, and can also be found in certain fish like Tuna.

Vitamin B1 (Thiamin)- Vitamin B1 is another essential vitamin found in any healthy diet. One of its most prominent benefits is that it can help remedy metabolic imbalances. This is especially important for heavy drinkers, as alcohol can greatly effect metabolism rates. Vitamin B1 also has many mental benefits including treatment of psychological disorders and increased memory and mental capacity. Vitamin B1 is also used to help treat those with Diabetes, and can be great to help regulate Insulin levels. Vitamin B1 can be great for the heart as well, and is often used to treat heart diseases. Vitamin B1 is also a great antioxidant that can help detoxify chemicals like Lead. Thiamin can be found in lean meats like pork and fish, certain nuts and seeds, and whole wheat bread.

Vitamin B3 (Niacin)- Vitamin B3 has numerous health benefits in preserving function of the skin, nerves, and digestive system. Vitamin B3 also does a great job detoxifying pollutants including alcohol or narcotics. Vitamin B3 is also known for relieving severe headaches and migraines. Vitamin B3 will also lower cholesterol and strengthen the heart. Vitamin B3 is also great for treating and preventing different types of mental disorders. Foods rich in Vitamin B3 include cooked fish, pork, chicken, and vegetables like mushrooms and fresh peas.

Vitamin B6 (Pyridoxine HCL)- Vitamin B6 provides numerous health and wellness benefits. Vitamin B6 boosts the immune system and functioning of the brain. Vitamin B6 also has been known to reduce stress and protect against metabolic imbalances. Vitamin B6 can be found in sunflower seeds, pistachios, and dried fruits like prunes.

Vitamin C(Ascorbic Acid)- Another very essential vitamin is that of Vitamin C. The health benefits of Vitamin C are almost too many to name. Vitamin C helps prevent Cancer, boosts the immune system against colds and other infections, and helps fight heart disease. This vitamin also helps promote the functioning of the brain and nervous system. Other benefits of this nutrient include a prolonged life span, reduced symptoms of Diabetes, the curing of gum disease, and maximizes iron consumption. Vitamin C is mainly found in dark leafy greens like kale, spinach, and lettuce, and is also found in different types of peppers.

Vitamin D- Vitamin D is another vitamin that can help prevent different types of cancers. It also boosts the immune system to fight against infections. Vitamin D also helps process Calcium to promote a strengthening of the bones. Vitamin D is mainly known for offering specific protections against some truly terrifying diseases like Tuberculosis and Psoriasis. This nutrient can mainly be found in different types of mushrooms, fish oils, and cooked fish.

Vitamin E- Vitamin E is one of the most beneficial nutrients that can be found in different types of food. Vitamin E is one of the best anti-inflammation nutrients and does wonders in curing chronic back and nerve pain. Like many other vitamins Vitamin E strengthens the immune system and antibodies in the bloodstream. Vitamin E relieves muscular cramps and joint pain as well. The other health benefits of Vitamin E include a prolonged lifespan, increased sexual and athletic prowess, and protection against breast cancer. Vitamin E is mainly found in different types of nuts and seeds like Sunflower seeds or Almonds. Vitamin E can also be found in vegetables like Avocados and Squash.


The nutrients listed above are essential to any healthy diet. Increasing consumption of these vitamins will lead to a healthier body and mind. These nutrients will help you live a much healthier life and give you numerous health benefits that you can't find anywhere else. If you're worried about getting these vitamins, don't panic! Some of our best dishes are packed full of these vitamins and also happen to be delicious. Check out some of our premier dishes below.

Roasted Pumpkin Soup


This mouth-watering soup is packed full of vegetables and infused with a tantalizing cheese sauce. Your taste buds will love the big flavors of the roasted pumpkin and specialty cheese sauce. This soup also contains all of the most important vitamins you need. Vitamin A, Vitamin E, Vitamin C, and Vitamin B2 (Riboflavin) are all present in this soup. The Roasted Pumpkin soup also has tons of minerals like Iron, Potassium, Copper, and Manganese.

Tomato Delight Soup

Our Tomato Delight soup is chock full of veggies and fruits that will give you all the vitamins you need. The vitamins found in this dish are endless. Vitamin A, Vitamin C, Vitamin K, Vitamin B1, Vitamin B3, Vitamin B6, Vitamin E, and Biotin are all present in this delightful soup.

Make sure you check out the rest of our site to see the other vitamin packed soups and wraps we have available!



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