This blog post will walk you through: vitamins and minerals rich foods list.
1. Nuts And Seeds
Nts that are found in the earth and food and essential to life. Minerals are divided into two categories based on how much the human body needs. 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 Certain nuts and seeds stand out for their mineral content.
Things To Consider
Most nutrient-rich foods are found in the perimeter (outer circle) of the grocery store.
Can I Take Supplements Or Multivitamins To Increase My Nutrients?
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.
Water Soluble Vitamins
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.
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).
More Vitamin Rich Foods
, 2021
Want To Know Which Foods Are The Best Sources Of Vitamins?
We looked at all our top 10 lists for 14 different vitamins, including: Vitamins A, B1, B2, B3, B5, B6, B9, B12, C, D, E, K, Beta Carotene, and Lycopene and counted how many times each food appeared. Since some vitamins are fat soluble (need fat to be absorbed) meats, oils, and dairy tend to be a better source than leafy vegetables or fruits. The top 15 foods highest in vitamins include fish, dark leafy greens, seeds, broccoli, pork, beef, lamb, mushrooms, nuts, eggs, sweet bell peppers, avocados, peas, winter squash, and fruits.
Want To Know More?
Check the extended list of vitamin rich foods, or the complete collection of the most nutritious foods list.