There are a wealth of vitamins always at the store and it can be hard to figure out what you need when — and what goes where eventually.

Here are five common ailments that can be helped holistically, by giving your body a boost of vitamins richly found in natural foods. However, please remember that any serious issues should involve a discussion with your doctor before turning to these tips. Now, on to the food support for a holistic body boost.

Issue: Low Iron 

I Probably Know: Leafy greens like kale and spinach are high in iron.

Surprise!: Did you know that copper is a mineral that helps your body process the iron? 

Foods You Can Use: seafood, nuts, seeds, and whole grains. 

How much: 

900 micrograms of copper per day for most adults 

8 milligrams per day of iron for men

18 milligrams per day of iron for women


Issue: High LDL Cholesterol

I Probably Know: High cholesterol leads to health problems due to clogged arteries.

Surprise!: Fiber helps lower your LDL cholesterol while helping regulate blood sugar levels, which leaves you feeling full.

Foods You Can Use: Oatmeal, lentils, peas, beans, fruits

How Much: 

38 grams per day for most men

25 grams per day for most women


Issue: Bruised for Days

I Probably Know: Blood clotting is your body’s way of healing, and if you’re having problems with bruises that stick around, you could have issues with blood clotting. Please note: this could be a sign of serious blood-related diseases, so please first consult your doctor if this is a habitual concern.

Surprise!: Everyone knows calcium is good for strong bone growth but it also helps support your body’s blood clotting. Another good support for this is Vitamin K.

Foods You Can Use: Dairy items and even some cereals and kale are rich in calcium. Green vegetables like spinach, brussels sprouts, cabbage, and collards can supply Vitamin K.

How Much: 

1000 mg a day of calcium

120 micrograms of Vitamin K for men

90 micrograms of Vitamin K for women


Issue: Overall Carb Processing

I Probably Know: Eating too many hard-to-process carbs without proper exercise can lead your body storing it, which in turn, may cause weight gain.

Surprise!: Vitamin B5 helps turn carbs, protein, and fat into energy.

Foods You Can Use: Chicken, beef, potatoes, oats, cereals, and tomatoes

How Much: 

5 milligrams per day for most adults


Issue: I’d Love Younger Looking Skin

I Probably Know: A good night’s sleep can do wonders for the body’s ability to stay fresh.

Surprise: You can boost your body’s ability to create collagen by upping your vitamin C. And collagen, in turn, helps improve your skin naturally!

Foods You Can Use: Red and green peppers, kiwis, oranges, strawberries, broccoli, tomatoes

How Much: 

90 milligrams per day for men 

75 milligrams per day for women


There you have it – five ways to step towards a newer, healthier you, just by taking support from your foods naturally. Remember: you can take steps today towards the new you tomorrow! Enjoy and bon voyage!