Believe us when we say the best source of vitamins comes from your dinner plate, not your medicine cabinet

Biologically active compounds, or vitamins and minerals, are teeming in a well-stocked pantry. And here's another little secret, supplements from a bottle simply don't stand up at all. The shelves at Choithrams.com are stocked full of fresh fruit, vegetables, grains and cereals, all of which are packed with vital goodness to keep us firing on all cylinders.

Vitamins and minerals

Vitamins are organic substances found in plants and animals. Minerals come from the earth (soil and water) and are both are essential for normal growth and optimal health. There are too many to mention but here's a list of the most crucial for good health, along with the best foods to provide them.

Iron: Meat, poultry, fish, and beans

Vitamin A: Carrots, sweet potatoes, spinach, kale

Vitamin B12: Meat, poultry, fish

Vitamin E: Nuts, seeds, vegetable oils

Fibre

It's the part of plant foods that we can't digest. Eating foods high in fibre helps reduce bad cholesterol, improve blood sugar control, and prevent constipation. High-fibre foods also keep you feeling full.

Here's a list of high-fibre foods to choose from:

1 Brown rice

2 Bulgur (cracked wheat)

3 Barley

4 Oats

You can also fill up on nuts, beans and lentils, as well as fresh apples, blueberries and carrots. Don't rule out frozen options either as they are also packed chock full of fibre, which is good for your gut.