In this article we will be discussing a very common question: what foods are vitamins and minerals found in. It’s quite a sensitive & complex subject, as such we will do our best at providing a clear and concise article to clear any doubts you may have.
Vitamins And Minerals
Sometimes people need to supplement their diet with added vitamins and minerals. For example, women who are pregnant or planning to get pregnant should take folic acid. Women who are pregnant or breastfeeding may also want to consider taking a vitamin D supplement.
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. It can also be harmful to have a lot more of these types of vitamins than we need.
Vitamins A, D, E, and K are fat soluble vitamins.
What Foods Contain Minerals?
We need more of some minerals than others.
Vitamins and minerals are essential nutrients that our body needs to work properly. Sometimes people need to supplement their diet with added vitamins and minerals.
We have published advice on the intake of vitamin D during the COVID-19 pandemic. 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.
It can also be harmful to have a lot more of these types of vitamins than we need. Water-soluble vitamins
Water-soluble vitamins come from food like fruit, vegetables, milk, dairy and grains. 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 aren’t stored in the body so we need to eat them often. 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)
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. We need more of some minerals than others. For example, we need more calcium, phosphorus, magnesium, sodium, potassium and chloride than we do iron, zinc, iodine, selenium and copper.
Things To Consider
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?
Can I Take Supplements Or Multivitamins To Increase My Nutrients?
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
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.