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Getting Vitamins and Minerals in Your Snacks

Maintaining a balanced diet seems easy enough, but many miss out on essential vitamins and minerals in the dishes they eat from day to day. Some nutrients are harder to get than others and many diets restrict our intake of some of the most crucial components of a healthy lifestyle. The resulting restrictions and deficiencies can lead to any number of complications and diseases if left unchecked.

Many dedicated dieters are aware of their nutritional shortcomings, but countless people lack the knowledge needed to remedy the situation without supplementation. Learn all about which vitamins and minerals can be safely supplemented and which are better served by selecting the right snacks with the articles below.

Each of our pieces not only includes the knowledge needed to address potential, and probable, deficiencies - but, they also provide suggestions for treats and recipes that resolve the disparity in your diet. Discover the best foods to round out your diet here!

Sources of B Vitamins »

B vitamins are a class of molecules that are each essential to the human body. Though the body needs different amounts of each vitamin, many of the nutrients can be found in the same foods and share other key characteristics that can help you maintain a balanced diet. Learn all about the foods and snacks that contain these vitamins and the role they play in your diet.

Sources of Calcium »

When it comes to calcium, chances are you aren’t getting enough of the essential mineral, which plays essential roles in regulating muscle movement and blood flow in addition to supporting bones and teeth. Nearly two-thirds of Americans are falling well short of their needs when it comes to this nutrient, so learn how you can break the mold with these food and snack sources.

Sources of Fatty Acids »

Fats are an essential component in any healthy diet, but one form in particular is often emphasized: omega fatty acids. Learn all about omega-3 and omega-6 fatty acids and which foods contain the varieties you need most.

Sources of Iron »

Iron plays an essential role in regulating blood flow and delivering oxygen throughout the body. Iron deficiencies can be costly to your health, and surpluses of the mineral are equally dangerous. As such, it’s important to get your iron from natural sources and to ensure you are getting the right amount in your daily diet. Learn more about this mineral and the foods that contain it to keep your diet balanced.

Sources of Magnesium »

Magnesium seems ubiquitous in our meals; it’s present in almost all of our favorite treats and dishes. So, why then, is the average consumption of the mineral in America well below the recommended dietary allowance? There’s no doubt about it: magnesium is absolutely essential to your health. Learn more about magnesium and how you can ensure your diet is well-rounded with this comprehensive resource.

Sources of Phosphorus »

Phosphorus is an essential mineral, meaning that we need to ingest sources of the nutrient as part of our diets to ensure healthy bodily function. Discover the best foods to add to your diet to ensure that you meet your dietary needs for phosphorus with these food and snack suggestions from

Sources of Potassium »

Potassium is an essential mineral that many of us associate with bananas and muscle cramps; but this nutrient does much more than that, and deficiencies of the mineral can lead to serious medical conditions. The good news is that there are multitudinous other means of adding potassium to your diet in the form of delectable snacks and favorite foods. Learn more about dietary sources of potassium today.

Sources of Vitamin A »

One of the essential vitamins your body needs, vitamin A is a class of molecules that supports skin and teeth health among other essential organic tissues. Learn which foods provide useful amounts of the nutrient and learn more about this fundamental nutrient here.

Sources of Vitamin B12 »

Vitamin B12 is essential to our well-being, but the nutrient can only be reliably obtained through select animal sources. Because of this scarcity, many vegetarians and vegans are at risk of developing a deficiency for the vitamin. Learn about all of the foods and snacks that contain vitamin B12 here.

Sources of Vitamin C »

We need proper amounts of vitamin C on a daily basis. While a glass of orange juice in the morning may seem like an adequate solution, it’s not the only means of adding the nutrient to your diet. Learn how much of the vitamin is supplied in which food and snack sources, why ascorbic acid is essential to your body, and how to ensure you get enough of it.

Sources of Vitamin D »

Many of us take vitamin D for granted, since prolonged exposure to sunlight delivers a fair amount of the nutrient; however, with sunscreen protecting against the benefits of UV-B equally as well as its hazards, are we really sure we’re getting enough? Learn how much vitamin D is needed to maintain good health and how you can up your levels of the nutrient with the right food and snacks.

Sources of Vitamin E »

Though deficiencies of vitamin E are rare, they can be debilitating. If you suffer from Crohn's disease, cystic fibrosis, or other conditions that increase your need for the nutrient then knowing which foods and snacks supply a source of the nutrient can be a lifesaver. Learn all about dietary sources of vitamin E here.

Sources of Vitamin K »

Vitamin K is one of the nutrients our body relies on to function normally. While you may not know much about it, this group of compounds are found only in a limited selection of foods. Learn about the best way to ensure you’re getting adequate amounts of this vitamin here!

Sources of Zinc »

Zinc is an essential mineral found primarily in red meats and seafood. The trace amounts in even these foods, however, can be lackluster to say the least. Learn how to ensure your diet delivers a sufficient supply of the nutrient with these essential facts about zinc and the food and snacks that contain it.