Best foods for vitamins and minerals are as required for living as air and water. Not only do they keep your body healthy and functional, but they also protect you from a kind of disease.
Vitamins and minerals get thrown together, but they are quite complex. Best foods for vitamins are organic substances created by plants or animals. They often are called “essential” because they are not integrated into the body (except for vitamin D) and therefore must come from meat.
Two types of each
Vitamins are classified into two categories: water-soluble—which means the body expels what it takes not absorb—and fat-soluble where leftover amounts are stored in the liver and fat masses as reserves.
There are many metals, but certain ones are necessary for optimal health. Crystals are split into two groups: major and trace. Larger ones are not necessarily more powerful than a trace, but it means there are greater amounts in your body.
The top food experts
Federal guidelines suggest minimum daily values for Best foods for vitamins and key minerals. However, unless you need to improve your intake for specific ones because of a deficiency or other medical reasons, following so many numbers can be difficult.
The best approach to ensure you get a diversity of vitamins and minerals, and in the proper amounts, is to adopt a generally healthy diet.
The good news is that many common foods contain multiple metal and vitamin sources, so it is easy to meet your daily needs from daily meals.
B-1: meat, soymilk, watermelon, acorn squash
B-2: milk, yogurt, cheese, whole, and enriched cereals and cereals.
B-3: meat, poultry, fish, fortified and whole cereals, mushrooms, vegetables
B-5: chicken, whole grains, broccoli, avocados, fungi
B-6: meat, fish, poultry, vegetables, tofu, and other soy products, bananas
B-7: Whole seeds, eggs, soybeans, panfish
B-9: Fortified grains and cereals, asparagus, spinach, broccoli, beans (black-eyed peas and chickpeas), orange liquid
B-12: Meat, poultry, fish, milk, cheese, covered soymilk, and cereals
Vitamin C: Citrus fruit, potatoes, broccoli, bell peppers, spinach, strawberries, plants, Brussels sprouts, Best foods for vitamins
1. Vitamin A: meat, liver, eggs, shrimp, fish, fortified milk, sweet vegetables, carrots, pumpkins, spinach, mangoes
2. Vitamin D: Fortified milk and seeds, fatty fish
3. Vitamin E: vegetable oils, leafy green vegetables, whole cereals, nuts
4. Vitamin K: Cabbage, berries, milk, spinach, broccoli, kale
Calcium: yogurt, cheese, milk, food, leafy green vegetables
Magnesium: Spinach, broccoli, beans, seeds, whole-wheat bread
Potassium: meat, milk, fruits, vegetables, staples, legumes
Sodium: salt, soy sauce, greens
Chromium: beef, poultry, fish, nuts, cheese
Copper: shellfish, nuts, seeds, whole-grain goods, beans, prunes
Fluoride: fish, teas
Iodine: Iodized salt, seafood
Iron: red meat, poultry, eggs, fruits, green herbs, fortified bread
Manganese: nuts, legumes, whole cereals, tea
Selenium: Organ meat, seafood, trees
Zinc: meat, shellfish, legumes, whole cereals
The best cause of vitamins?
Fiber. It’s the part of plant vegetables that we can’t digest. Eating meals high in fiber helps lessen total and LDL (“bad”) cholesterol, increases blood sugar check and prevents constipation. High-fiber foods more assist with weight loss by giving you feel full.
There are lots of high-fiber diets to choose from:
- brownish rice
- bulgur (cracked corn)
- beans and lentils
Vitamins and minerals. Vitamins stay natural materials found in flowers and animals. Metals are inorganic elements from the earth (soil and water). Both are required for normal growth and optimal strength.
Here’s a list of Best foods for vitamins and minerals that are essential for good health, plus the best food causes of each:
- vitamin A — carrots, sweet vegetables, spinach, kale
- vitamin B12 — meat, poultry, seafood
- iron — meat, poultry, fish, and legumes
- vitamin E — nuts, seeds, green oils
Phytochemicals. Phytochemicals are chemicals produced by plants. They are not essential to life, but they do have a positive impact on health. Diets rich in phytochemicals have a link with a lower risk of chronic diseases, such as cancer and heart attack. They are found in fruits, vegetables, beans, and seeds.
The ensuing is a listing of key phytochemicals, plus the stablest food causes of each.
- flavonoids — blueberries, raspberries, strawberries, blackberries
- carotenoids — orange greens such as carrots, sweet vegetables, and winter squash
- lycopene — plants
- isoflavones — soy nuts, such as soybeans (or edamame)
- resveratrol — red grapes
- catechins — drinks
Adding finely grated carrots or zucchini to pasta food, meatloaf, chili, or a stew is one way to get an extra portion of vegetables. Dip vegetables into hummus or another bean lunch, some spiced yogurt, or even a bit of ranch dressing. Slather peanut butter on a banana or parts of an apple.
Try mashed avocado as a dip with diced tomatoes and onions, or as a lunch spread, topped with spinach stalks, tomatoes, and a slice of cheese.