This blog post will walk you through: vitamins and minerals in food list.
Things To Consider
The amount of nutrient-rich foods you should eat depends on your daily calorie needs. Questions to ask your doctor
How Can I Easily Add These Foods To My Everyday Diet?
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.
1. Nuts And Seeds
For example, minerals are needed for heart and brain function, as well as the production of hormones and enzymes (1). 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 Here are 16 foods that are rich in minerals. Nuts and seeds Nuts and seeds are packed with an array of minerals but particularly rich in magnesium, zinc, manganese, copper, selenium, and phosphorus Certain nuts and seeds stand out for their mineral content.
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)
• 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.
Vegemite)
• Soybeans
• Nuts
• Wholegrains
• Green leafy vegetables
Pantothenic acid • Helps process carbohydrate, fat and protein for energy
• Involved in the formation of fatty acids and cholesterol
• Yeast extracts (e.g. Vegemite)
• Fish
• Lean meat
• Legumes
• Nuts
• Eggs
• Green leafy vegetables
• Bread and cereals
B12 (cyano-cobalamin) • Works with folate to produce new blood and nerve cells and DNA
• Helps process carbohydrate and fat
• Found only in animal products (lean meat, chicken, fish, seafood, eggs and milk)
• Fortified soy products
Biotin • Helps process fat and protein
• Important for growth and nerve cell function
• Egg yolk
• Oats
• Wholegrains
• Legumes
• Mushrooms
• Nuts
Folate (folic acid) • Produces red blood cells and DNA
• Keeps the nervous system healthy
• Important in early pregnancy to prevent neural tube defects
• Yeast extracts (e.g. Vegemite)
• Green leafy vegetables
• Wholegrains
• Peas
• Nuts
• Avocado
C (absorbic acid) • Needed for healthy skin, gums, teeth, bones and cartilage
• Assists with absorption of some types of iron
• Assists with wound healing and resistance to infection
• Fruit and vegetables (citrus fruit and juices, berries, pineapple, mango, pawpaw, capsicum, parsley, broccoli, spinach, cabbage).
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D and Drug Administration , Center for Food Safety and Applied Nutrition