18 Best foods that are high in vitamins and minerals

When you hear the word “Best foods that are high in vitamins and minerals” you probably think of them as essential nutrients your body needs in order to stay healthy.

After all, aren’t they the ones that are added to everything from breakfast cereal to candy bars? If so, you’re right but you also need to think of them as a group of nutrients that are essential to your overall health.

For some people, they can be very deficient in specific vitamins and minerals. In other people, they are over-abundant in certain vitamins and minerals and may be lacking in other areas.

Either way, it’s important to obtain a variety of vitamins and minerals from a balanced diet. Here are some of the best foods that are high in vitamins and minerals.

Best foods that are high in vitamins and minerals

Dark, leafy vegetables

Dark, leafy vegetables

Dark, leafy vegetables are a great way to get vitamins and minerals. They are often overlooked, but they are a very important part of a healthy diet. Some of the best vegetables for vitamins and minerals are: Bok choy Broccoli Broccoli rabe Lettuce Kale Spinach Chard

Spinach (or other dark, leafy greens) are a very good source of vitamins A, C, and K as well as several B vitamins, folate, and iron.

Eggs

Eggs

Eggs are a great way to get vitamins and minerals. One large egg contains 6 micronutrients and 6 unique amino acids. One of the best things about eggs is that they are low in calories  which can be good for people trying to lose weight  and they are also high in protein, which helps build and repair tissue.

Yogurt

Yogurt

Yogurt can be used as a snack or supplement, but it is also a great food for vitamins and minerals. One cup of low-fat yogurt contains 9 grams of protein, 10% of your daily vitamin B-12 needs, and a good amount of minerals, including:

Potassium  a mineral that regulates blood pressure and increases heart rate Sodium a drug used to treat high blood pressure Magnesium  a mood booster and anti-crash agent

Fish

Fish

Omega-3 fatty acids are essential for good health. They are found in flaxseeds and walnuts  but can be lacking in some people’s diets. Fish, including sardines, herring, mackerel, lake trout, and lake perch, are the highest in omega-3 fatty acids.

Beans

Beans

Beans are a great source of minerals and vitamins. They are also a very good source of fiber, which can help with digestive health and can also prevent cancer. Beans also contain protein, making them a valuable energy source.

Salmon

Salmon

Salmon is a rich source of omega-3 fatty acids. These acids have been shown to lower blood pressure and decrease the risk of having an abnormal heartbeat (arrhythmia).

Poultry

Poultry

Chicken and turkey are good sources of B vitamins, iron, and zinc. They are also good for growing kids because they contain high levels of vitamin B-6 and B-12, essential for brain and nervous system health.

Orange Juice

Orange Juice

Olive oil is a good source of vitamins A and E and monounsaturated fat, which can improve blood lipid profiles and decrease the risk of cardiovascular diseases.

Oats

Oats

Oats are a rich source of selenium and magnesium. They are also a good source of B vitamins, manganese, and vitamin E.

Sweet potato

Sweet potato

Sweet potatoes are a fantastic food to add to your diet if you’re looking to increase your intake of vitamins and minerals. They are especially high in vitamin A, a nutrient that is important for your immune system. Sweet potatoes are also a good source of vitamin C and carotenoids, which have been shown to protect against heart disease and certain cancers.

Tomatoes

Tomatoes

Tomatoes are another fruit that is high in lycopene, a substance that may protect against prostate and breast cancers. They are also a good source of vitamins A and C, as well as potassium and manganese, which can help improve bone health and muscle function.

Berries

Berries

Healthy, fresh berries are a great source of vitamins and minerals. Strawberries, blueberries, and raspberries are all high in vitamins, antioxidants, and fiber. Strawberries in particular are known to help your body metabolize fats, regulate blood sugar levels, and lower cholesterol.

Vitamin A

Vitamin A

Vitamin A is a nutrient that is found in high amounts in carrots, sweet potatoes, and other orange-colored vegetables. It is essential for good eye health, cell growth, and immune function.

Red Meat

Red Meat

Red meat is another nutrient-rich food that is high in iron. But don’t go overboard- a meal consisting only of red meat is not a healthy choice. Red meat is also high in protein and amino acids, which help build and repair muscle tissue.

Beans and Pulses

Beans and Pulses

Beans and pulses are a great vegetarian source of protein, vitamins, minerals, and fiber. They are also known to improve immune function and protect against bowel diseases, such as diarrhea and stomach cancer.

Vitamin H (B6)

Vitamin H (B6)

Vitamin B6 is important for maintaining healthy skin, hair, and nails. It can also help improve blood glucose levels in people with diabetes. Vitamin B6 is found in a variety of foods, including eggs, fish, whole-wheat pasta, and fortified breakfast cereals.

Vitamin B group (B1-B3)

Vitamin B group (B1-B3)

All three B vitamins – B1 (thiamin), B2 (riboflavin), and B3 (niacin) – work together to help the body break down and use food nutrients. They are particularly important for people who do a lot of physical activity, as energy is needed for muscle contraction.

Vitamin B12

Vitamin B12

Vitamin B12 is important for maintaining healthy blood cells and DNA. It is found in animal-based foods, such as fish, meat, poultry, and dairy products. Vegans who do not eat any fish may be at risk of developing a vitamin B12 deficiency.

Conclusion

The best foods that are high in vitamins and minerals are easily recognizable. They include fresh fruits and vegetables, whole-grain breads and cereals, fish, beans, and nuts.

When you consume these foods in reasonable amounts, you will receive plenty of vitamins and minerals. It is also important to remember that different foods contain different vitamins and minerals in roughly equal amounts. So while a bowl of raspberries is high in vitamin C, it doesn’t have more than a cup of strawberries.

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