The Best Foods for Vitamins and Minerals: Including Essential Nutrients Your Body Needs

Iron is essential because it keeps the blood healthy and maintains an appropriate amount of energy in
the body. It supports the formation of hemoglobin and myoglobin, carrying oxygen to the body and
muscles. It additionally supports hormone synthesis.

Sufficient amounts of iron in your body may be established by eating a proper diet of iron-rich foods.
Here are some foods rich in iron:

Spinach: The leafy green is rich in iron and just as equally packed with nutrients like vitamins A and C.
Lentils: A versatile source of iron from plants, which can be thrown into soups, stews, and salads.
Chickpeas: Great for snacking or preparing hummus, giving a good portion of iron.
Tofu: A superb vegan option to get some iron in your body.
Quinoa: Get your protein, iron, and vitamin all together from this one grain.
Oysters: Replete with iron, zinc, and other lovely goodies, oysters are a seafood lover’s perfect food.

Cooking food with cast-iron cookware can boost the iron content in your meals. Prioritize variety and balance to make the most of these nutrient-dense options and support your overall health.

The secret of good digestion and that satisfying feeling of fullness is fiber. Fiber provides bulk to our
diet, resulting in regular movements of the bowel and keeping our gut healthy. It further helps regulate
the use of sugars in our body, therefore staving off hunger.

Some foods that are very high in fiber include the following:

Whole Grains: To keep blood sugar stable and get a healthy cholesterol level, eat whole grains like oats,
whole wheat, quinoa, brown rice, etc.
Legumes: Make yummy soups and salads by adding lentils, beans, chickpeas, and peas to not only get
fiber but also a plant source of protein.
Edible skin fruit, like apples: Try to eat fruit that you can with the skin as undigested skin is fiber and will
keep your bowel movement smooth.
Vegetables: Even if you hate them, include vegies in your diet such as green leafy ones, broccoli, carrots,
beets, and more. You will eventually come to love the taste as well.
Nuts and Seeds: Turn a simple yogurt and oatmeal into a fiber-filled breakfast by topping it with nuts
and seeds such as almonds, chia, flaxseeds, walnuts, etc.

Also Read: Pancakes, Waffles, and More: Healthy Makeovers for Your Favorite Breakfasts

Magnesium plays a key role in your body, it is crucial for the nervous system, bone, and muscle health. It
also helps stabilize blood sugar levels, which makes it especially important for those who need to
monitor certain aspects of their diet.

Here are some foods that are rich in magnesium:

Leafy green veggies: E.g. spinach and kale are one of the options.
Seeds and nuts: Sprinkle pumpkin seeds, cashews, and almonds over morning oats.
Dark Chocolate: A moderate quantity of magnesium can be gained from dark chocolate.
Bananas and Avocado: You can add them to your morning meal with toast or in shakes.
Fatty fish: This includes salmon and trout which you can have fried for dinner.

Often cited as the “vision vitamin,” vitamin A is a crucial fat-soluble that helps support eyesight,
enhances immunity, and improves skin health. Furthermore, it is rich in antioxidants and can improve
bone health.

Foods that contain vitamin A are:

Carrots: Evident from their deep orange, they have high amounts of beta-carotene, which the human
body converts to vitamin A.
Sweet Potato: It is an excellent source of beta-carotene, which makes it a great choice for a diet rich in
vitamin A.
Dark Leafy Greens: Spinach, kale, and collard greens are rich in vitamin A and other essential nutrients
the body needs. The best part is that they can be used to prepare a wide range of meals, from salads to
gravies and everything in between.
Butternut Squash: Use it in soups or roast it to add to snacks to gain vitamin A from the butternut
squash.
Red Bell Peppers: Besides adding lots of color and crunch to your food, they offer an excellent spike of
vitamin A.
Eggs: The yolk in an egg is a storehouse for vitamin A—a most welcome addition to your diet.

Vitamin B includes b1, b2, b3, b5, b6, b7, b9 and b12. These perform critical functions in your body such
as the creation of red blood cells. Moreover, they help produce energy and regulate the nervous system.
So, where do you get these precious vitamins? You can find them in these foods:

Vitamin B1: Present in whole grains, lean pork, legumes, and nuts.
Vitamin B2: Found in foods like dairy products, lean meats, and leafy greens.
Vitamin B3: Bring home meat, poultry, fish, and whole grains to get this vitamin.
Vitamin B5: Present in meat, poultry, dairy, and whole grains.
Vitamin B6: Found in poultry, fish, potatoes, and bananas.
Vitamin B7: Eat eggs, nuts, seeds, and sweet potatoes for vitamin B7.
Vitamin B9: Leafy greens, beans, and citrus fruits are filled with this vitamin.

Vitamin C will give you glowing skin and a healthy heart. There are ample antioxidants that help to
improve your immunity as well.

Besides this, it also helps make more collagen which keeps skin elastic and supple. So, it keeps the aging
process in check as well. You will also find it to help in healing your wounds and repairing skin.

Now where do you find this ingredient? In these foods:

Citrus fruits: Orange, lemon, and grapefruit have vitamin C. They make low-calorie juices.
Bell peppers: Red, green, and yellow bell peppers can be mixed with chicken to make a protein-filled
meal.
Berries and Kiwi: You can put them in fruit salads or eat them as snacks.
Leafy greens: Kale and spinach are staples in salads and green smoothies.

Vitamin D makes you strong by maintaining and improving bone health. If you take calcium for strong
bones, you also need sufficient Vitamin D to ensure the calcium gets absorbed.

While soaking in the sunlight is one way of increasing Vitamin D levels, you can also include these foods:

Fatty fish: Salmon and trout have vitamin D as well as omega-3 fatty acids.
Egg yolks: You can eat them boiled or fry them to eat with bread.
Milk and Cereal: Very commonly used in morning meals. You can use milk to make teas and coffees as
well.
Orange juice: This is a super drink to beat the summer heat.
Mushrooms: They can be used in soups or salads.

If you can’t get enough vitamin D naturally, you may also take supplements to fill the gap.

It is known as the “building block” and for good reason too. Protein is needed for growth &
development, repairs, and immune function. It’s simply one of the most essential ingredients you need
to have in your diet. So, where to get it from? Right here…

You can get protein from classic sources such as nuts, seeds, and quinoa which also have good fats.

Meat: Chicken and turkey are lean meats which are the top sources of protein.
Eggs and Dairy: This nutrient is also ample in eggs and dairy which are staple breakfast ingredients.
Legumes and Lentils: You can also find protein in legumes like beans and lentils which make for a savory
meal. You can use them in soups or curries.
Fatty fish: One more food for gaining protein is fatty fish. A great option for seafood lovers.

Also Read: Lentil Bolognese Sauce: Recipes Worth Cooking

To have good bone health and strong teeth, you need Calcium. Furthermore, Calcium is used in the
transmission of nerves, building bones, and contraction of muscles. So, you must ensure that you are
getting it in sufficient amounts.

Some foods to get it are:

Leafy greens: E.g. broccoli, kale, and spinach are good sources of Calcium.
Dairy products: Add milk and cheese to your diet to get strong bones.
Seeds and Nuts: Sesame seeds, chia seeds, almonds, and other varieties can also give you this mineral.
Sardines: You can also get your quantity of calcium by eating sardines.

Some other convenient options to improve calcium levels include cereals, orange juice, etc.

Zinc helps the body to grow and develop properly. It is involved in the growth of cells, healing wounds,
and making the immune system stronger.

To get more zinc in your body, include these food items in your diet:

Legumes and Nuts: They are all-rounders and have several nutrients besides zinc.
Pumpkin seeds: These are very healthy snacks that can be used in multiple ways.
Whole grains: This includes wheat and quinoa. You can use these in tortillas and to make wraps.
Shellfish: Oysters are a good source of zinc for those who love seafood.
Dairy: Cheese, milk, and yogurt are versatile ingredients but are mostly used in breakfast.

Eating foods with potassium can help heart function. This essential nutrient keeps your blood pressure
in good range. It also maintains your overall cardiovascular health. Potassium can be found in the
following foods:

Bananas and Oranges: These fruits are rich in potassium and make a great snack.
Legumes and beans: A super way to take in your potassium is to eat kidney beans, black beans, and
legumes in your meals.
Avocado: It can be used on toast for breakfast or lunch in salads.
Sweet potato: It can be eaten on its own by sprinkling some spices on it or used with other vegetables.
Spinach: You can whip up a quick smoothie by mixing berries and other vegetables in it.

B12 plays a role not only in your brain but also in your blood formation and DNA. Vitamin B12 keeps our
nervous function healthy and helps the production of red blood cells. Not only is this vitamin involved in
the production of hemoglobin but it also improves your overall energy levels.

Eat these foods for Vitamin B12:

Meats and seafood: This includes beef, poultry, and salmon and can give you a healthy amount of
vitamin B12.
Eggs and Dairy: Use cheese, milk, and eggs to make an omelet, or just eat them separately.
Cereals and oats: These are a convenient option for breakfast.

If natural food doesn’t work, you can add a supplement for this vitamin.

A well-rounded diet is what you need. So, if you are a picky eater, consider supplements. You should
include a wide range of organic and whole foods in your meals. You can start small by including just one
food group and then take it from there.

From above, you will know that whole grains and leafy greens are the life of the mineral and nutrient
party. You can get a diverse range of vitamins and minerals from only these two groups. These can be
easily included in any meal.

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