Every Vitamin and Mineral You Need is one of the best food sources

Every Vitamin and Mineral You Need is one of the best food sources ...

When you have trouble concentrating, what is your go-to strategy? Maybe you take a nap, or try again. If you are a health-conscious person, chances are you think about how much water you have already had recently, or if you forgot to take your daily multivitamin.

It is normal to turn tosupplements in an attempt to provide your body with nutrients that you believe may be missing from your diet (and responsible for your symptoms). However, taking supplements without first considering the nutritional quality of your diet may not get you anywhere. However, supplements may be helpful in filling gaps, but it is always best to get most of your vitamins and minerals through a nutritious and balanced diet.

This guide to the top foods sources for every vitamin and mineral will help you take a food-first approach. It will reveal that many varieties and who have known vegetables appear as a top source for almost every protein.

Read more about personalized multivitamins: Worth It or No Better Than Store-Bought?


Vitamin A is a single vitamin, but two types are found in foods. Provitamin A, which your body can immediately use, is found in plant foods. Provitamin A is found in plants, and it is a precursor to the type of vitamin A you may use. Beta-carotene is the most common example of provitamin A.

Consume these foods with vitamin A to help you avoid vitamin A deficiencies in your diet.

  • Eggs
  • Meat, especially organ meats such as liver
  • Fish
  • Fortified milk
  • Fortified cereals
  • Carrots, sweet potatoes, bell peppers, cantaloupe, squash, mangos and other red, yellow and orange plant foods
  • Dark, leafy greens such as kale, spinach, arugula
  • Broccoli

The B vitamins are a group of eight essential nutrients that humans need to maintain their health. They all are divided into one class of vitamins because they have similar properties and are found in many of the same foods.

The eight B vitamins include:

  • Vitamin B1 (thiamine)
  • Vitamin B2 (riboflavin)
  • Vitamin B3 (niacin)
  • Vitamin B5 (pantothenic acid)
  • Vitamin B6 (pyridoxine)
  • Vitamin B7 (biotin)
  • Vitamin B9 (folate and folic acid)
  • Vitamin B12 (cyanocobalamin)

B vitamins'' finest food sources are:

  • B1: Organ meats (such as liver and kidney), eggs, nuts, seeds, whole grains, enriched grains, legumes, peas
  • B2: Eggs, dairy products, organ meats, leafy greens, lean meats, legumes, nuts
  • B3: Eggs, salt-water fish, poultry, enriched and whole grains, legumes, avocados, potatoes
  • B5: Cabbage family vegetables (broccoli, cabbage, brussels sprouts, kale), eggs, organ meats, poultry, milk, mushrooms, legumes, lentils, white potatoes, sweet potatoes, whole grains
  • B6: Meat and poultry, nuts, whole grains, avocado, bananas, legumes
  • B7: Chocolate, egg yolks, legumes, nuts, dairy milk, organ meats, pork, yeast
  • B9: Asparagus, broccoli and other cabbage-family greens, leafy greens, beets, brewers yeast, fortified grains, lentils, oranges, wheat germ, peanuts
  • B12: Eggs, dairy products, poultry, beef, pork, shellfish, organ meats, fortified foods (such as fortified plant milks)

Vitamin C, the protein C, is known for boosting immune health, and it assists in the development, repair, and growth of various organs in your body. Vitamin C is a vital component of your skin, ligaments, ligaments, and blood vessels, and it assists in developing scar tissue as a result of injuries.

Eat plenty of these vitamin C-rich foods to ensure that youre getting enough vitamin C in your diet.

  • Citrus fruits, including oranges, lemons, limes and grapefruit
  • Semi-acidic fruits, such as mangoes, papayas, kiwi, pineapple and cantaloupe
  • A variety of berries, including strawberries, blackberries, blueberries, cranberries and raspberries
  • Broccoli, brussels sprouts, cabbage, lettuce, turnip greens, spinach, collard greens and cauliflower
  • Sweet potatoes
  • Winter squash varieties
  • Peppers, especially red and green varieties
  • Tomatoes and tomato products

Sunshine is the very best source of vitamin D, but plenty of foods contain trace amounts of vitamin D to help maintain a well-rounded diet. It is difficult to get enough vitamin D from food alone, so it''s a good idea to get outside for a few minutes each day, outing these foods.

  • Fatty fish, such as tuna, mackerel and salmon
  • Egg yolks
  • Beef liver
  • Mushrooms
  • Fortified milk
  • Cheese made with fortified milk
  • Other fortified foods, such as orange juice, cereal, soy milk and yogurt

Vitamin E is a hormone that can control many bodily functions, including the formation of red blood cells. Deficiency in vitamin E can result in nerve damage, muscle weakness, loss of motor control, impaired immune function, and vision problems.

The most powerful nutrients in vitamin E are:

  • Nuts, especially peanuts, almonds, and hazelnuts
  • Seeds, especially pumpkin seeds and sunflower seeds
  • Some vegetables oils, including wheat germ oil, safflower oil, sunflower oil and soybean oil
  • Leafy green vegetables
  • Mangos
  • Avocados
  • Asparagus
  • Red bell pepper
  • Fortified foods

Vitamin K is primarily a coagulant, which means it will help blood clot. Even if you were given vitamin K, you might lose too much blood even after a small cut or scrape. Before making it clear, people who take blood thinner should talk to their doctor about vitamin K. If your need to eat more vitamin K-containing foods, make sure you include these ingredients in your diet.

  • Eggs
  • Poultry, pork, beef and organ meat
  • Leafy green vegetables, such as kale, spinach, arugula, Swiss chard, lettuce, collard greens and turnip greens
  • Broccoli, cabbage, brussels sprouts, cauliflower


The human body requires several minerals to function optimally. Mineral deficiencies are often associated with symptoms such as fatigue, poor sleep, low moods, and lack of focus.

You need two types of minerals to support your health: macrominerals, which you need in large quantities, and trace minerals. These include iron, manganese, copper, iodine, zinc, cobalt, fluoride, and selenium.

Calcium is the most abundant mineral in the human body, and you need it to keep your bones and teeth healthy as well as support muscle and nerve function.

  • Dairy products
  • Leafy greens
  • Sardines and canned salmon, thanks to their edible bones
  • Almonds
  • Tofu prepared with calcium
  • Whey protein
  • Fortified foods, such as cereal or flour-based products

phosphorus is the second most important component of your bodyweight, making it essential to strengthen your bones and teeth, provide protein for tissue growth and repair, and helps your cells function for energy. These foods contain plenty of phosphorus.

  • Beef, pork, poultry, eggs and organ meats
  • Milk, yogurt, cheese and other dairy products
  • Seafood

Many plant foods contain phosphorus, but most plants store the mineral as phytic acid, which humans cannot digest or absorb. The best method to get phosphorus is from animal foods.

magnesium supplements the nerve and muscle function, as well as bone and heart health. In:

  • Whole grains
  • Most fruits
  • Dark chocolate
  • Avocados
  • Nuts, particularly almonds, Brazil nuts and cashews
  • Most seeds
  • Peas and legumes
  • Soy products, such as tofu and tempeh

This electrolyte is critical for maintaining fluid balance in your body and helping your muscles contract, among others. Many people try to limit their sodium intake (and some people need to), but excessive sodium may result in health problems, just like eating too much can.

The foods that are high in sodium are generally not the healthiest sources of sodium, and sometimes a simple sweetener can nearly reach the daily recommended sodium limit. However, some whole foods contain trace amounts of sodium, including:

  • Artichokes
  • Bell peppers
  • Broccoli
  • Carrots
  • Celery
  • Radishes
  • Sweet potatoes

You may already eat plenty of foods high in sodium, such as bread, pasta, soup, deli meat, sauces, dressings, broths, stocks, canned foods, frozen foods, and snack foods. Most people don''t need to increase their sodium intake, and should limit sodium-rich foods if they prefer to consume more than the recommended daily allowance of 2,300 milligrams.

potassium, a key electrolyte, maintains a steady and healthy heartbeat, reduces sodiums'' effects on blood pressure, improves nerve function and muscle contraction, and releases waste items out of cells.

  • Citrus fruits
  • Vine fruits, such as grapes
  • Leafy greens
  • Root vegetables, such as potatoes, carrots, beets and turnips
  • Bananas

Chloride is an electrolyte that works with sodium and potassium to perform a variety of functions in the body. The dietary chloride mainly comes from table salt and sea salt, and most people get enough through the foods they eat daily, but you can increase chloride intake by eating these foods:

  • Rye bread
  • Tomatoes
  • Seaweed (like nori)
  • Lettuce
  • Olives

Your body uses sulfur to repair DNA, protect your cells against algae growth, feed chemicals, and provide structure to your skin and other connective tissues. It is an important trace mineral that you can get from a variety of foods, including:

  • Pork, chicken, beef, duck, turkey and organ meats
  • Most types of fish
  • Seafood, including scallops, shrimp, prawns and mussels
  • Eggs
  • Dairy foods
  • Many vegetables, including broccoli, asparagus, onions, leeks, radishes, cabbage and brussels sprouts
  • Dried fruit
  • Beer, wine and cider

Iron is essential for blood supply and production, according to many people. hemoglobin and myoglobin are the main ingredients that drive iron intake. These are among the most important food sources of iron.

  • Fortified breakfast cereals
  • Oysters
  • Dark chocolate
  • White beans, soybeans and lentils
  • Tofu
  • Sardines
  • Spinach
  • Red meat and organ meat

This trace mineral is a cofactor for many enzymes, which means it plays a role in a variety of chemical reactions that occur in your body, including the metabolism of carbohydrates and proteins. Manganese''s finest food sources are:

  • Clams, oysters and mussels
  • Brown rice and other whole grains
  • Leafy greens
  • Sweet potatoes
  • Soybeans and soy foods, such as tofu
  • Chickpeas and lima beans
  • Pineapple
  • Coffee and tea

Copper is a cofactor for several enzymes, particularly for proper brain development and connective tissue integrity. Here''s where to find copper in food:

  • Whole grain products
  • Shellfish
  • Chocolate
  • Organ meats
  • Nuts and seeds

Your body requires iodine for proper thyroid function: Without it, your body cannot make enough thyroid hormones. This medication is particularly important for babies and pregnant women, because it is crucial to bone and brain formation.

The primary source of iodine in the American diet is iodized salt. In the event you get enough iodine, you might get enough iodine. However, these other foods may be useful.

  • Fish and seafood
  • Cheese, yogurt, milk and other dairy products
  • Seaweed

Zinc, which is renowned for its rumored defenses against COVID-19, has long been an ingredient in cold medications and throat lozenges. Along with its well-known role in immune function, zinc also helps wound healing and protein synthesis.

  • Oysters
  • Crabs and lobster
  • Red meat
  • Poultry
  • Whole grains, especially fortified products
  • Dairy products

Cobalt is found in the body as part of vitamin B-12, which assists your body process and absorb the vitamin. Most foods contain trace amounts of cobalt, but foods high in vitamin B-12 are particularly high in cobalt.

Fluoride maintains your teeth healthy and strong. It also stimulates new bone formation, making fluoride particularly important for children and children. Most drinking water contains fluoride, although if you have water, it may not be fluoridated. In addition to water, you may obtain fluoride from:

  • Seafood (the ocean contains sodium fluoride)
  • Coffee and tea
  • Any foods prepared with fluoridated water

Selenium protects cells from damage, promotes reproductive health and thyroid function, and supports DNA production. Brazil nuts is the most potent food source of selenium, and these can also toxicity if consumed too often. Other sources of selenium include:

  • Tuna, halibut and sardines
  • Shrimp
  • Beef, pork and chicken
  • Whole grains
  • Eggs
  • Beans, legumes and lentils

Read more: 2022''s Best Multivitamins

The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult with a physician or other qualified health provider for any questions you may have about a medical condition or health objectives.

You may also like: