Vitamin and mineral rich foods – These rich foods help provide nutrients with the natural way to help you stay healthy.
You are what you eat! The foods you eat do more than just filling your belly. They give your body the nutrients it needs to be active. Eating a variety of different foods each day, which are fresh, healthy, and non-processed will give your body the nutrients it needs to function properly.
Vitamins and minerals are like foreign chemistry elements, but making sure you consume enough of them is important for your body to function properly, and help prevent diseases. Below are the list of vitamins and minerals and their food sources.
Vitamin and mineral rich foods
- Potassium: Potassium is important for normal heart, brain, muscle, and nerve function. It also helps to regulate fluid balance in the body. Foods rich in potassium include bananas, dark leafy greens, Greek yoghurt, avocados, and mushrooms.
- Calcium: Calcium is important for bone health, as well as heart and muscle health. Sources of calcium include dairy foods, soy milk, yoghurt, cheese, sesame seeds, almonds, and broccoli.
- Iron: Iron helps in transporting oxygen in the blood. Deficiency of iron in your body indicates you lack the optimum amount of oxygen-carrying blood cells, which can cause tiredness, weakness, dizziness, and pale skin. Sources of iron include red meat, sesame seeds, nori, and cashews.
- Vitamin C: Vitamin C helps in immune system protection and healthy skin. It also protects against cardiovascular disease. Foods rich in vitamin C are oranges, kiwi fruit, lemons, dark leafy greens, and all citrus fruits.
- Zinc: Zinc is known for its immune-boosting properties and also helps with digestive function and skin healing. Sources of zinc are oysters, spinach, red meat, pumpkin and cashews. But the best source by far is oysters.
- Magnesium: Magnesium is important for energy production, muscle growth, healthy bones, transmission of nerve impulses and regulating body temperature. Best sources of magnesium include nuts, leafy greens, seeds, and fish.
- Vitamin K: Vitamin K helps regulate normal blood clotting and assists in transporting calcium throughout the body. It is also important for bone health and is also anti-inflammatory. The best sources of this vitamin are your leafy greens such as broccoli, kale, and spinach.
- Fibre: Helps with digestion, lowers LDL (bad) cholesterol, helps you feel full, and helps maintain blood sugar levels. Foods rich in fibre are oatmeal, lentils, peas, beans, fruits, and vegetables.
- Iodine: Iodine helps make thyroid hormones. Rich sources include seafood, seaweed, dairy products, processed foods, and iodized salt.
- Manganese: Helps form bones and make some enzymes. Rich sources include nuts, whole grains, tea, beans and other legumes.
- Phosphorus: Phosphorus helps cell work normally, helps make energy, and needed for bone growth. Foods rich in phosphorus include peas, meat, egg, milk and other dairy products, some cereals and bread.
- Sodium: Sodium is important for fluid balance. Sources include foods made with an added salt such as processed and restaurant foods.
- Vitamin A: Needed for vision, the immune system, and reproduction. Rich sources of vitamin A are carrots, sweet potatoes, cucumber, tomatoes, pawpaw, mangoes, spinach, and fortified cereals.
- Vitamin E: Vitamin E protects cells against damage. Rich sources include almonds, fortified cereals, sunflower seeds, peanut butter, and vegetable oils.
- Vitamin D: Vitamin D helps in maintaining healthy bones and teeth. It also helps your body to absorb calcium and phosphorus. Vitamin D is one which actually develops in your skin when you are under the sun. Other good sources of vitamin D include oily fish, fortified dairy products, and mushrooms.
- B Vitamins: The B-group vitamins include B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folate), and vitamin B12 (cyanocobalamin). These vitamins are essential for various metabolic processes and need to be consumed regularly in our diet as our body cannot store them. Vitamin B is found in a lot of different things and it is one that is really easy to get in if you’re eating a varied, healthy diet. Rich sources of B-vitamins include leafy greens, legumes, cereals, citrus fruits, seeds, chicken, and some seafood.
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- Choline: Choline helps to make cells. It can be found in liver, milk, eggs, and peanuts.
- Chromium: Helps to control blood sugar levels. Best sources include potatoes, broccoli, meats, fish, poultry, and some cereals.
- Copper: Copper helps your body process iron. Foods rich in copper include seafood, nuts, seeds, wheat bran, cereals, and whole grain.
- Selenium: Helps protect cells from damage and helps manage thyroid hormone. Rich sources of selenium include organ meat, seafood, dairy, Brazil nuts, and some plants (if grown in soil with selenium