The best foods for vitamins and minerals

August 17, 2021

How to ensure you get the right vitamins and minerals in the right amounts

Vitamins and minerals are as substantive for living as air and water. not only do they keep your body goodly and functional, they protect you from a variety of diseases.

Vitamins and minerals get thrown together, but they are quite different. Vitamins are organic substances produced by plants or animals. They often are called “ all-important ” because they are not synthesized in the body ( except for vitamin D ) and consequently must come from food .
Minerals are inorganic elements that originate from rocks, dirty, or urine. however, you can absorb them indirectly from the environment or an animal that has eaten a finical plant .

Two types of each

Vitamins are divided into two categories : water soluble—which means the body expels what it does not absorb—and fat soluble where leftover amounts are stored in the liver-colored and fatty tissues as reserves. The water-soluble vitamins are the eight B vitamins ( B-1, B-2, B-3, B-5, B-6, B-7, B-9, and B-12 ) and vitamin C. The fat-soluble vitamins are A, D, E, and K .
There are many minerals, but sealed ones are necessity for optimum health. Minerals are split into two groups : major and trace. major ones are not inevitably more significant than trace, but it means there are greater amounts in your body .

The top food sources

Federal guidelines suggest minimum daily amounts for vitamins and cardinal minerals. however, unless you need to increase your inhalation for specific ones because of a lack or other aesculapian rationality, following so many numbers can be confusing .
The best approach to ensure you get a diverseness of vitamins and minerals, and in the proper amounts, is to adopt a wide healthy diet. This involves an vehemence on fruits and vegetables, wholly grains, beans and legumes, low-fat protein, and dairy products. The good newsworthiness is that many common foods contain multiple mineral and vitamin sources, so it is easy to meet your daily needs from everyday meals .
here are some of the best foods for vitamins and minerals from the Harvard Medical School Special Heath Report, Making feel of Vitamins and Minerals : Choosing the foods and nutrients you need to stay healthy :

Vitamin Sources

Water soluble:
B-1: ham, soya milk, watermelon, acorn squash
B-2: milk, yogurt, cheese, whole and enrich grains and cereals .
B-3: kernel, poultry, fish, fortified and whole grains, mushrooms, potatoes
B-5: chicken, solid grains, broccoli, avocado, mushrooms
B-6: kernel, fish, domestic fowl, legume, bean curd and other soy products, bananas
B-7: Whole grains, eggs, soybeans, pisces
B-9: Fortified grains and cereals, asparagus, spinach, broccoli, legumes ( black-eyed peas and chickpeas ), orange juice
B-12: Meat, poultry, fish, milk, tall mallow, fortified soya milk and cereals
Vitamin C: Citrus fruit, potatoes, broccoli, bell peppers, spinach, strawberries, tomatoes, Brussels sprouts
Fat soluble:

Vitamin A: gripe, liver, eggs, shrimp, fish, strengthen milk, odoriferous potatoes, carrots, pumpkins, spinach, mangoes
Vitamin D: Fortified milk and cereals, fatso fish
Vitamin E: vegetables oils, leafy green vegetables, unharmed grains, nuts
Vitamin K: Cabbage, eggs, milk, spinach, broccoli, kale

Minerals

Major:
Calcium: yogurt, cheese, milk, salmon, leafy green vegetables
Chloride: salt
Magnesium: Spinach, broccoli, legume, seeds, wheaten boodle
Potassium: kernel, milk, fruits, vegetables, grains, legumes
Sodium: salt, soy sauce, vegetables
Trace:
Chromium: kernel, poultry, fish, nuts, cheese
Copper: mollusk, nuts, seeds, whole-grain products, beans, prunes
Fluoride: fish, teas
Iodine: Iodized salt, seafood
Iron: red meat, poultry, eggs, fruits, k vegetables, fortified bread
Manganese: nuts, legumes, unharmed grains, tea
Selenium: Organ meat, seafood, walnuts

Zinc: kernel, mollusk, legume, whole grains
– By Matthew Solan
Executive Editor, Harvard Men ‘s Health Watch

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