If you’re here, then you probably Google’d: vitamins and minerals from food. This subject along with many others are quite common.
Things To Consider
Most nutrient-rich foods are found in the perimeter (outer circle) of the grocery store. The amount of nutrient-rich foods you should eat depends on your daily calorie needs.
How Can I Be Sure I’M Eating Enough Nutrient-Rich Foods If I’M On A Strict Diet, Like Vegetarian Or Vegan?
Resources
Academy of Nutrition and Dietetics: Eat Right, Tips for Choosing a Nutrient-rich Diet
U.S. Department of Agriculture, ChooseMyPlate.gov: Start Simple With MyPlate.
Main Menu
Use this interactive resource to find ou.
Water Soluble Vitamins
VITAMIN What it does for our bodies Where do we get it from B1 (thiamin) • Helps release energy from carbohydrates
• Is needed for proper working of the heart, digestive and nervous systems
• Important for growth
• Yeast extracts (e.g.
Vegemite)
• Wheatgerm and wheat bran
• Nuts and seeds
• Fortified bread and breakfast cereals
• Lean pork
• Wholemeal flour and cereals
B2 (riboflavin) • Important for growth and repair of tissues, especially the skin and eyes
• Helps release energy from food • Dairy products (milk, cheese, yoghurt)
• Yeast extracts (e.g. Vegemite)
• Egg whites
• Almonds
• Mushrooms
• Wholemeal flour and cereals
• Green vegetables
B3 (niacin) • Helps to release energy from food
• Important for growth
• Helps control cholesterol levels
• Important for nervous system and digestive health
• Lean meat
• Yeast
• Bran
• Peanuts
• Tuna and salmon
• Legumes
• Fortified breakfast cereals
• Eggs
• Vegetables
• Milk
B6 (pyridoxine) • Helps process protein and carbohydrate
• Assists in making red blood cells
• Important for brain function and immune system health
• Lean meat and poultry
• Fish
• Yeast extracts (e.g.
1. Nuts And Seeds
Macrominerals are needed in larger amounts and include calcium, potassium, sodium, chloride, phosphorus, and magnesium Although equally important, trace minerals, including iron, copper, fluoride, selenium, zinc, chromium, molybdenum, iodine, and manganese, are needed in smaller amounts Minerals can be found in a variety of foods, but some foods are especially abundant in these important nutrients. Here are 16 foods that are rich in minerals.
Certain nuts and seeds stand out for their mineral content.