best food sources for vitamins and minerals.

Best Food Sources for Vitamins and Minerals

Vitamins and minerals are important substance for body to grow, development, maintains its function properly. In this blog post we will covers best food sources for vitamins and minerals.

Importance of vitamins and minerals.

Cheapest protein Sources

Foods with Rich Minerals:

Minerals are very important for body, they help you to grow and make you stay healthy. Along with these minerals also perform lot of different functions including hormones like testosterone etc, as well as maintains healthy heart rhythms. Below some Food Sources for Vitamins and Minerals.


Calcium

  • All the dairy products like milk, yogurt, cheese.
  • leafy greens.

Sodium

  • vegetables
  • salt
  • soy

Magnesium

  • Broccoli
  • spinach
  • seeds
  • whole grains bread
  • legumes. 

Iron

  • eggs
  • poultry
  • fortified bread
  • green vegetables
  • turkey
  • fruits
  • red meat

Zinc

  • whole grains
  • shellfish
  • meat
  • legumes

Copper

  • seeds
  • whole grains
  • prunes
  • beans
  • shellfish
  • nuts

Iodine

  • seafood like fish, crabs, lobster
  • Iodized salt

Potassium

  • Legumes
  • Whole grains
  • fruits
  • meat
  • milk
  • vegetables

Chloride

  • Salt

Foods with Rich vitamins

food sources for vitamins and minerals.

Vitamins are the nutrients that help the body to fight against the diseases. You got the better immunity shield in their presence. Mainly there are two types of vitamins: Water soluble vitamins and Fat soluble vitamins. Water soluble vitamins can’t be stored in the body but fat soluble vitamins can be. Below some Food Sources for Vitamins and Minerals.


Vitamin A Foods

  • Milk
  • Eggs
  • Carrots
  • Beef liver
  • Mango
  • Spinach
  • Green leafy vegetables
  • Fish
  • Sweet potato
  • Pumpkin
  • Others

Vitamin B Foods

Vitamin B complex is water soluble so it should be taken on a daily basis.

Vitamin B1 foods

  • Acorn squash
  • Ham
  • watermelon

Vitamin B2 foods

  • Dairy products
  • Whole grains
  • cereals
  • cheese
  • yogurt
  • milk

Vitamin B3 foods

  • Potatoes
  • Mushrooms
  • Meat
  • turkey
  • fish
  • poultry
  • eggs

Vitamin B5 foods

  • Whole grains
  • Mushrooms
  • broccoli
  • avocados
  • chicken
  • turkey
  • eggs

Vitamin B6 foods

  • Meat
  • poultry
  • soy
  • bananas
  • tofu
  • legumes

Vitamin B7 foods

  • Fish
  • Soybeans
  • Whole grains
  • eggs

Vitamin B9 foods

This vitamin is also called folate that’s synthetic form is folic acid.

  • orange juice
  • peas
  • chickpeas
  • cereals
  • spinach
  • legumes
  • broccoli
  • grains

Vitamin B12 foods

  • Meat
  • fish
  • poultry
  • eggs
  • Turkey
  • cereals
  • soymilk
  • dairy products like milk, cheese, and others.

Biotin

It comes in the Vitamin B family and also called vitamin H that converts certain nutrients into fuel for the body.

  • sweet potatoes
  • whole wheat bread
  • broccoli
  • Spinach
  • oatmeal
  • banana
  • Apple
  • salmon
  • sunflower seeds
  • almonds
  • tuna
  • fish
  • meat
  • eggs
  • you can use Biotin tablets

Vitamin C Foods

Citrus fruits are the best source of vitamin c.

  • orange
  • mango
  • apple
  • grapes
  • strawberries
  • tomatoes
  • sprouts
  • spinach
  • broccoli
  • potatoes, and others.

Vitamin D Foods

  • Fish
  • mushrooms
  • eggs
  • meat
  • poultry
  • milk
  • cereals

are the best Vitamin D3 Foods

Sun is also best source of vitamin D, you can also go for vitamin D3 supplements. Vitamin D3 that helps to absorb calcium in the bones.

Supplement for vitamin D

Now Foods Vitamin D-3

food sources for vitamins and minerals.

Vitamin E Foods

  • leafy green vegetables
  • nuts
  • whole grains
  • oats
  • vegetables oil
  • And others.
  • You can also use vitamin e capsules

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