Nature’s Multivitamin

Organic fruit and vegetables, pasture-raised chicken, wild-caught salmon, nuts, seeds surrounding a small blackboard that says 'Real Food'

There’s a time and place for supplements… but a lot of what your body needs can come from real food. Real, seasonal food that’s been grown and raised on nutrient-rich soil. When you’ve got a colourful mix of fruit, veg and quality animal products on your plate each week, you’re naturally giving your body a wide range of vitamins and minerals, the kind that support everything from your energy to your immune system, without needing to think too hard about it.

Here’s how you can get your essential nutrients through food each week, without overcomplicating it (or spending a small fortune on supplements).


🥕 So… what are we actually getting from food?

When you zoom out, most of the nutrients your body needs fall into two main groups:

✨ Essential vitamins

(A, C, D, E, K + B vitamins)

These support things like:

  • Immune function
  • Energy levels
  • Skin health
  • Brain function
  • Hormone balance


🧂 Key minerals

(Zinc, magnesium, iron, calcium, selenium, copper)

These help with:

  • Sleep + stress regulation
  • Oxygen flow + energy
  • Bone strength
  • Nervous system support
  • Recovery + healing

🌈 The simple way to get it all? Eat the rainbow.

You don’t need to memorise nutrition charts or track every micronutrient.

If your plate looks colourful and varied across the week, you’re probably doing a pretty great job.

Here’s a practical breakdown 👇


🥕 Vitamin A — for skin, eyes & immunity


🍊 Vitamin C — for immunity & glowing skin

👉 Fun fact: Capsicum actually contains more Vitamin C than oranges.


☀️ Vitamin D — the sunshine vitamin

  • Mushrooms (sun-exposed - leave your mushies in the sun before you eat them [gills up])
  • Eggs
  • Fatty fish

👉But most of your Vitamin D comes from sunlight - so don’t forget to get outside where you can.


🥑 Vitamin E — for skin & cell protection

  • Avocado
  • Spinach
  • Broccoli
  • Kiwifruit
  • Eggs

 

🥬 Vitamin K — for bones & blood health


🌿 B Vitamins — for energy & brain function

  • Bananas
  • Avocado
  • Spinach
  • Asparagus
  • Sweet potato
  • Eggs
  • Grass-fed beef
  • Dairy (milk, yoghurt)

🧂 Don’t forget the minerals…

These are just as important, and often overlooked.

🌾 Magnesium — for stress, sleep & muscles


🩸 Iron — for energy & oxygen flow

👉 Pair with Vitamin C (like lemon or capsicum) to absorb it better.


🦴 Calcium — for strong bones


🛡 Zinc — for immunity

🌰 Selenium — for thyroid & antioxidants


🧠 Copper — for brain health & iron absorption

  • Cashews
  • Lentils
  • Sunflower seeds
  • Mushrooms
  • Organ meats (like liver)


Why quality matters

It’s easy to think of food as just fuel, but behind the scenes, it’s doing a lot more than that.

Every bite of real food is:

  • Supporting your immune system
  • Helping your body repair and regenerate
  • Giving you stable energy
  • Nourishing your gut, your brain, and your long-term health

And when that food is grown properly (without shortcuts) the difference can be even greater. The quality of the soil it’s grown in plays a huge role in the nutrients that end up on your plate. Food grown in healthy, nutrient-rich soil tends to contain higher levels of vitamins and minerals, compared to food grown in depleted soil where crops are pushed to grow quickly. It’s not always something you can see, but it can influence both the nutritional value and the flavour of what you’re eating. In simple terms: when the soil is looked after, the food it produces tends to be more nourishing too.


Real food makes it easy (when it’s accessible)

The most important thing is having the right food on hand. Fresh produce that lasts the week, enough variety to keep things interesting, and meals that don’t require too much thinking at the end of a long day.

When your fridge is stocked with a mix of colourful, seasonal food, the kind that’s been grown well and picked in its prime, eating well tends to happen more naturally. You’re not chasing nutrients or following a strict plan… you’re just cooking with what’s there, and your body gets what it needs along the way.


The takeaway

It doesn’t need to be complicated. You don’t need a perfectly dialled routine or a shelf full of supplements to be well nourished.

More often than not, it comes back to the basics… a variety of whole foods, plenty of colour on your plate, eating with the seasons, and choosing food that’s been grown with care. Do that consistently, and you’re covering a lot of ground without even realising it.

If you want a simple way to put this into practice, our seasonal boxes are designed to do exactly that - giving you a mix of fresh, nutrient-dense food each week. 



📚 References & Further Reading

Harvard Health Publishing. (n.d.). The best foods for vitamins and minerals. Available at:https://www.health.harvard.edu/healthy-aging-and-longevity/the-best-foods-for-vitamins-and-minerals

Healthline. (n.d.). Vitamins: What they do and where to find them. Available at: https://www.healthline.com/health/foods-nutrition-vitamins-a-b-c-d-e-k

Mayo Clinic – Nutrition and Healthy Eating Resources
Montgomery, D.R. & Biklé, A. (2022). Soil health and nutrient density: preliminary comparison of regenerative and conventional farming systems. PeerJ, 10:e12820. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC8801175/

 

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