Hopefully by the end of this article you’ll have no doubts about this subject.
Things To Consider
Usda’s website ChooseMyPlate.gov offers nutrition information for adults and children. 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.
Vitamins And Minerals
Most of us get all the vitamins and minerals we need by eating a healthy balanced diet. Women who are pregnant or breastfeeding may also want to consider taking a vitamin D supplement.
Pregnant women are entitled to free healthy start vitamins in Scotland, containing Folic acid, Vitamin D and Vitamin C. If you would like to find out more talk to your GP or other health professional. Vitamins are divided into two groups: fat-soluble and water-soluble. Fat-soluble vitamins
Fat-soluble vitamins are found in animal products and foods that contain fat, like milk, butter, vegetable oils, eggs, liver and oily fish.
We don’t need to eat food containing fat-soluble vitamins every day because our body can store them. Vitamins A, D, E, and K are fat soluble vitamins. They can be destroyed by heat or exposure to air.
They can also get lost in water when cooking, especially when boiling food. If we take in more than we need then we get rid of any extra through our urine. Water-soluble vitamins include vitamin C and the B vitamins:
thiamin (vitamin B1)
riboflavin (vitamin B2)
niacin (vitamin B3)
vitamin B6
folic acid (vitamin B9)
vitamin B12.
We need minerals to help us do three main things:
build strong teeth and bones
control body fluids inside and outside cells
turn the food we eat into energy.
What Foods Contain Minerals?
Minerals are found in foods like cereals, bread, meat, fish, milk, dairy, nuts, fruit (especially dried fruit) and vegetables.
Vitamins
and minerals
Vitamins and minerals are essential nutrients that our body needs to work properly. Women who are pregnant or breastfeeding may also want to consider taking a vitamin D supplement.
Fat-soluble vitamins
Fat-soluble vitamins are found in animal products and foods that contain fat, like milk, butter, vegetable oils, eggs, liver and oily fish. We don’t need to eat food containing fat-soluble vitamins every day because our body can store them. They can be destroyed by heat or exposure to air.
Steaming or grilling, as well as using cooking water to add flavour to soups and stews are good ways to preserve water-soluble vitamins. Water-soluble vitamins include vitamin C and the B vitamins:
thiamin (vitamin B1)
riboflavin (vitamin B2)
niacin (vitamin B3)
vitamin B6
folic acid (vitamin B9)
vitamin B12.
What Foods Contain Minerals?
Minerals are found in foods like cereals, bread, meat, fish, milk, dairy, nuts, fruit (especially dried fruit) and vegetables.
1. Nuts And Seeds
Macrominerals are needed in larger amounts and include calcium, potassium, sodium, chloride, phosphorus, and magnesium 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. Whole nuts and seeds make a convenient, nutrient-dense snack, while nut and seed butters can be incorporated into smoothies and oatmeal or paired with fresh fruit or vegetables.