Vitamins and minerals are a necessary ingredient in the recipe for overall radiant health. Many health and nutrition professionals believe that a well-balanced, whole foods diet can provide all of your body's requirements. Eating a variety of whole foods can provide the essential elements that you need, as they have these elements naturally occurring in their make-up. A diet heavy in processed foods is where people begin to run into issues of deficiency.

What are the signs of deficiency? Here are some examples, along with the nutrient that is lacking in the diet:

Night blindness Vitamin A

Bone diseases, rickets Vitamin D, Calcium

Excessive bleeding, liver damage Vitamin K

Anxiety, nausea Vitamin B1 (Thiamin)

Sores around nose, mouth; visual problems Riboflavin

Weakness, irritability Vitamin B5

Skin diseases Niacin

Depression, confusion Vitamin B6

Weakness, fatigue, headache, anemia Iron

Muscle weakness, cardia arrhythmias Potassium

Not exactly a fun list, is it? All of these nutrients are found naturally in whole foods. Generally, foods that are heavily processed between the time they start from their natural state and arrive on your table are missing these key ingredients, having been processed completely out! Is a diet dependent on processed foods worth any of those symptoms above? Vegetables, fruits, legumes, nuts and seeds, and whole grains are the nutritional package that will provide you the most variety and the most nutrients.

When cooked properly, which means a minimum of cooking and boiling, over 90% of the nutrients found in vegetables can be retained. Cover vegetables while cooking to help retain those nutrients, leave them unpeeled when practical, and wash in cold water. Scrub root vegetables lightly to protect the vitamins which lie close to the skin.

Fruits are loaded with fiber, vitamins, and minerals, and they can satisfy that craving for sweets. They are easily digested and most act as cleansing and balancing agents.

Beans, peas and lentils are legumes. They have a high protein content, helping to regulate sugar, water, and other metabolic functions. Providing fats, carbohydrates, potassium, calcium, iron, and several B vitamins, they are nutritional winners.

Nuts and seeds provide Vitamin E and essential fatty acids, which is an element that our bodies cannot provide. There are three essential fatty acids: linoleic, alpha-linoleic, and arachidonic acid. These serve to provide healthy skin and hair, promote healthy blood, nerves and arteries, and assist in the transport and breakdown of cholesterol.

Whole grains are filling, providing energy and endurance. They help to calm nerves, provide deep sleep, aid in elimination, quick reflexes, memory, and clear thinking. They are best complemented with other unrefined food plants.

Eating a variety of these nutritionial powerhouses will go a long way in promoting the healthiest levels of vitamins and minerals that your body requires to function. It can seem daunting to figure out how to get all of these foods represented in your diet! Add to your repertoire over a period of time, trying new recipes. When going to the store, be mindful of what you grab for - choose as close to natural state as possible to provide your body with quality!