Risteard O Corragain Explains Why Wholefoods Are Nature's Multivitamin

July 20, 2026

As an Executive Wholefoods Expert Chef, one of the questions I hear most often is:

"What makes wholefoods so healthy?"

The answer isn't found in expensive supplements or miracle products.

It's found in the remarkable combination of nutrients that naturally occur inside real food.

Every colourful vegetable, fruit, nut, seed, herb and legume contains hundreds of naturally occurring compounds working together. Scientists call this the food matrix—a complex interaction of vitamins, minerals, fibre and phytonutrients that whole foods provide in balance.

After more than 35 years as an Executive Chef, I've become convinced that the simplest ingredients often deliver the greatest nutritional value.

The Top 12 Essential Minerals Found in Wholefoods

Minerals are required for virtually every process in the human body—from muscle contraction and nerve function to bone strength and energy production.

1. Magnesium

Supports over 300 enzyme reactions, muscle relaxation, sleep quality and energy production.

Best Sources:

Pumpkin seeds
Spinach
Almonds
Black beans
Cacao

2. Calcium

Essential for bones, teeth, muscles and nerve signalling.

Best Sources

Kale
Broccoli
Sesame seeds
Tahini
Figs

3. Potassium

Helps regulate blood pressure, fluid balance and healthy muscles.

Best Sources

Avocados
Sweet potatoes
Bananas
White beans
Coconut water

4. Iron

Required for healthy oxygen transport and energy.

Best Sources

Lentils
Chickpeas
Spinach
Pumpkin seeds
Beetroot

5. Zinc

Supports immunity, wound healing and hormone production.

Best Sources

Hemp seeds
Pumpkin seeds
Cashews
Chickpeas

6. Selenium

Powerful antioxidant supporting thyroid function.

Best Sources

Brazil nuts
Mushrooms
Sunflower seeds

7. Phosphorus

Supports bones, teeth and cellular energy.

Best Sources

Lentils
Quinoa
Beans
Nuts

8. Copper

Important for collagen production and healthy blood cells.

Best Sources

Cashews
Sesame
Mushrooms
Dark chocolate

9. Manganese

Supports metabolism and antioxidant defence.

Best Sources

Oats
Brown rice
Pecans
Spinach

10. Iodine

Supports healthy thyroid hormones.

Best Sources

Sea vegetables
Nori
Kelp
Dulse

11. Chromium

Helps regulate blood sugar.

Best Sources

Broccoli
Whole grains
Green beans

12. Sulphur

Essential for detoxification and healthy connective tissue.

Best Sources

Garlic
Onions
Broccoli
Cabbage
Brussels sprouts

The Top 12 Vitamins Nature Provides

Wholefoods naturally supply vitamins that work together rather than in isolation.

Vitamin A

Supports eyesight, immunity and skin.

Foods: Carrots, sweet potatoes, pumpkin, kale.

Vitamin B1 (Thiamine)

Energy production.

Foods: Whole grains, beans, sunflower seeds.

Vitamin B2 (Riboflavin)

Healthy skin and cellular energy.

Foods: Mushrooms, almonds, spinach.

Vitamin B3 (Niacin)

Brain function and metabolism.

Foods: Peanuts, mushrooms, legumes.

Vitamin B5

Hormone production.

Foods: Avocados, mushrooms, lentils.

Vitamin B6

Protein metabolism and nervous system.

Foods: Chickpeas, bananas, potatoes.

Vitamin B9 (Folate)

Cell growth and healthy pregnancy.

Foods: Spinach, asparagus, lentils.

Vitamin B12

Supports red blood cells and nerve function.

Vitamin B12 is naturally found primarily in animal-derived foods. People following vegan diets often obtain it from fortified foods or supplements after discussing their needs with a healthcare professional.

Vitamin C

Collagen formation and immune support.

Foods: Citrus fruits, peppers, berries, broccoli.

Vitamin D

Supports bones and immune function.

The body produces vitamin D through sunlight exposure, and some foods provide modest amounts. Requirements vary by individual.

Vitamin E

Protects cells from oxidative stress.

Foods: Almonds, sunflower seeds, avocados.

Vitamin K

Supports healthy blood clotting and bones.

Foods: Kale, spinach, broccoli.