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Nutrient-Rich Superfoods: Your Curated List of Foods Rich in Vitamins and Minerals

HealthcareOnTime 2023-10-03 2023-10-04 3 Min Read
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  • Nutrient-Rich Superfoods: Foods Rich in Vitamins and Minerals

    As kids, we all have learned in books how essential vitamins are for our health. But we often forget to include those sources of vitamins and minerals in our diet. As much as you need air and water for your survival, vitamins, and minerals play a fundamental role in maintaining your overall well-being. Although you may need vitamin-rich foods in relatively small amounts, their health relevance can’t be understated. 

    Why are Vitamins Necessary in our Diet?

    Vitamins are organic compounds that work as coenzymes in contemplating various biochemical reactions in the body. Vital for carrying out various functions, these vitamin and mineral-rich foods help your body get enough energy for immune function and cell growth. Minerals, on the tandem side, are inorganic compounds that act as cofactors for enzymatic reactions. Your body needs foods rich in vitamins and minerals to keep up with various bodily functions, including fluid balance, bone health, oxygen transport, etc.

    Did you know: 

    • Your body can’t synthesise vitamins, except vitamin D, so you need to get them through your vitamin diet.
    • Most Common Dietary Supplements:
    1. Multivitamin-mineral supplements: 24.0% for ages 20–39, 29.8% for 40–59, and 39.4% for 60 and over [1]
    2. Vitamin D supplements: 6.7% for ages 20–39, 17.4% for 40–59, and 36.9% for 60 and over [1]
    3. Omega-3 fatty acid supplements: 5.4% for ages 20–39, 12.5% for 40–59, and 21.8% for 60 and over [1]

    What are the Most Important Vitamins for your Body?

    Although there is a long list of vitamins out there, some are relatively more important for the body to function well. These Vitamin food chart includes:-

    • Vitamin A: Vitamin A has a significant role in maintaining the health of your teeth, soft tissue, mucus membranes, and skin. It is also revered as retinol because it secretes the pigments in the eye’s retina. It also ensures a healthy pregnancy in women. 
    • Vitamin B1: The ability of vitamin B to metabolise fat and provide energy to the body makes it the most important of all vitamins food list. 
    • Vitamin B2 (Riboflavin): This antioxidant helps keep your blood and nerve cells healthy by fighting free radical damage. It also helps make DNA that carries genetic information for development and function. Deficiency of vitamin B12 can cause a condition called anaemia that makes you feel weak and tired.  
    • Vitamin B3 (Niacin): Niacin, or vitamin B3, is a micronutrient that the body needs for nervous system function and metabolism. As your body can’t produce vitamin B3 on its own, you need to obtain it from foods that contain vitamin B3, such as legumes, seeds, nuts, etc. 
    • Vitamin B5 (Pantothenic acid): It breaks down fat and carbs into energy. A healthy source of B5 vitamin-enriched foods also helps produce RBCs and sex-related hormones in the adrenal glands. It healthified your digestive tract and helps your body utilise vitamin B12. 
    • Vitamin B6 (Pyridoxine): Vitamin B6 supports brain health. It helps transport oxygen around the body and promotes a healthy immune system. It is extremely beneficial in producing neurotransmitters, such as serotonin and dopamine. 
    • Vitamin B7 (Biotin): The most common vitamin known to promote healthy hair, skin, and nails is Vitamin B7. Since it is not water-soluble, it can get flushed out of the body. So you need to ensure daily intake of this vitamin food source. 
    • Vitamin B9 (Folate): Folate works closely with vitamin B12 to support RBC formulation. It also ensures the healthy function of the nervous system. 
    • Vitamin B12 (Cobalamin): Our body does not make vitamin B12, so we need to get it from vitamin-rich fruits and veggies. It helps make DNA and produce healthy RBCs. For individuals following a vegetarian diet, obtaining B12 can be challenging due to its scarcity in plant-based foods. Exploring Vegetarian Vitamin B12 Sources, such as fortified cereals, non-dairy milk, eggs, and dairy, becomes essential. Alternatively, B12 supplements offer a reliable solution. 
    • Vitamin C: This antioxidant helps repair body tissue for optimal growth, and maintain healthy skin, blood vessels, and bones. It is also responsible for fighting free radical damage in the cells. 
    • Vitamin D: Your body makes vitamin D for calcium absorption. It makes healthy bones and boosts immune system health while protecting free radical damage. 
    • Vitamin K: Vitamin that helps the blood to clot and prevent bleeding. Vtamin K  keeps your heart and bones healthy. 

    Vitamin-Rich Foods List

    If you’re looking for multivitamin natural sources, this all vitamins food list can actually help:-

    Types of Vitamins

    Rich Source of Vitamins

    A

    Sweet potato, egg, spinach, carrots, bell peppers, broccoli, and mango.

    B1 (thiamin)

    Nuts, seeds, and whole grains

    B2 (riboflavin)

    Dairy milk, yoghourt, cheese, eggs, green leafy veggies 

    B3 (niacin)

    Red meat, poultry, bananas, legumes, brown rice, nuts, seeds

    B5 (pantothenic acid)

    Mushrooms, avocados, dairy, beef, fortified cereals

    B6 (pyridoxine)

    Salmon, chickpeas, poultry, dark leafy vegetables, bananas, papayas, oranges

    B7 (biotin)

    Eggs, salmon, pork, avocados, sweet potato, nuts

    B9 (folate)

    Peanuts, dark leafy vegetables, sunflower seeds, fresh fruits and juices, beans, whole grains

    B12 (cobalamin)

    Eggs, nutritional yeast, milk, cheese, dairy, yoghourt

    C

    Kiwi, oranges, bell peppers, tomatoes, papaya, cauliflower, broccoli

    D

    Egg yolks, cow’s milk, soy milk, cheese, mushrooms

    E

    Soybean oil, sunflower seeds, peanut butter, red bell pepper, pumpkin, almonds

    K

    Green leafy vegetables, kales, spinach, brussels sprouts, cabbage, soybean oil, 

    Sources of Minerals in Food Chart

    Minerals have a host of benefits for overall health. From promoting normal growth and development of cells to aiding in blood clots, minerals do a lot for our body. 

    Here are some mineral-rich foods you can include in your diet:-

    • Calcium: Almonds, cashews, milk, carrots, broccoli, papaya, and garlic
    • Chloride: Table Salt, peanuts, milk, soy sauce, and unprocessed meat
    • Iodine: Iodised salt and seafood
    • Sodium: Cheese, soy sauce, table salt, and unprocessed meat.
    • Iron: Dried fruits, green leafy vegetables, baked potato, meat, eggs, whole and enriched grains
    • Sulphur: Onion, cheese, nuts, wheat germ, eggs, cucumbers, broccoli, cauliflower, and corn
    • Magnesium: Dried fruits, seafood, chocolates, pineapple, and green leafy vegetables. 
    • Potassium: Tomatoes, papayas, bananas, lemons, raisins, pineapple, spinach, brussels sprouts, legumes, and cucumbers. 
    • Zinc: Cashews, almonds, peanuts, beans, dark meat, and lentils. 
    • Phosphorus: Mushrooms, cashews, carrots, almonds, oats, and beans. 
    VITAMIN WHAT IT DOES WHERE IT IS FOUND DAILY VALUE

    Biotin

    • Energy storage
    • Protein, carbohydrate, and fat metabolism

    • Avocados
    • Cauliflower
    • Eggs
    • Fruits (e.g., raspberries)
    • Liver
    • Pork
    • Salmon
    • Whole grains

    30 mcg

    Choline

    • Brain development
    • Cell signaling
    • Lipid (fat) transport and metabolism
    • Liver function
    • Muscle movement
    • Nerve function
    • Normal metabolism

    • Beans and peas
    • Egg yolks
    • Fish (e.g., cod and salmon)
    • Liver (e.g., beef and chicken)
    • Milk
    • Nuts
    • Salmon
    • Soy foods
    • Vegetables (e.g., broccoli, cauliflower, spinach)

    550 mg

    Folate/Folic Acid

    • Prevention of birth defects
    • Protein metabolism
    • Red blood cell formation

    • Asparagus
    • Avocados
    • Beans and peas
    • Enriched grain products (e.g., bread, cereal, pasta, rice)
    • Green leafy vegetables (e.g., spinach)
    • Oranges and orange juice

    400 mcg DFE**

    Niacin

    • Cholesterol production
    • Conversion of food into energy
    • Digestion
    • Nervous system function

    • Beans
    • Beef
    • Enriched grain products (e.g., bread, cereal, pasta, rice)
    • Nuts
    • Pork
    • Poultry
    • Seafood
    • Whole grains

    16 mg**

    Pantothenic Acid

    • Conversion of food into energy
    • Fat metabolism
    • Hormone production
    • Nervous system function
    • Red blood cell formation

    • Avocados
    • Beans and peas
    • Broccoli
    • Eggs
    • Milk
    • Mushrooms
    • Poultry
    • Seafood
    • Sweet potatoes
    • Whole grains
    • Yogurt

    5 mg

    Riboflavin

    • Conversion of food into energy
    • Growth and development
    • Red blood cell formation

    • Eggs
    • Enriched grain products (e.g., bread, cereal, pasta, rice)
    • Meat
    • Milk
    • Mushrooms
    • Poultry
    • Seafood (e.g., oysters)
    • Spinach

    1.3 mg

    Thiamin

    • Conversion of food into energy
    • Nervous system function

    • Beans and peas
    • Enriched grain products (e.g., bread, cereal, pasta, rice)
    • Nuts
    • Pork
    • Sunflower seeds
    • Whole grains

    1.2 mg

    Vitamin A

    • Growth and development
    • Immune function
    • Red blood cell formation
    • Reproduction
    • Skin and bone formation
    • Vision

    • Cantaloupe
    • Carrots
    • Dairy products
    • Eggs
    • Fortified cereals
    • Green leafy vegetables (e.g., spinach and broccoli)
    • Pumpkin
    • Red peppers
    • Sweet potatoes

    900 mcg**

    Vitamin B6

    • Immune function
    • Nervous system function
    • Protein, carbohydrate, and fat metabolism
    • Red blood cell formation

    • Chickpeas
    • Fruits (other than citrus)
    • Potatoes
    • Salmon
    • Tuna

    1.7 mg

    Vitamin B12

    • Conversion of food into energy
    • Nervous system function
    • Red blood cell formation

    • Dairy products
    • Eggs
    • Fortified cereals
    • Meat
    • Poultry
    • Seafood (e.g., clams, trout, salmon, haddock, tuna)

    2.4 mcg

    Vitamin C

    • Antioxidant
    • Collagen and connective tissue formation
    • Immune function
    • Wound healing

    • Fruit (e.g., cantaloupe, citrus fruits, kiwifruit, and strawberries)
    • Juices (e.g., oranges, grapefruit, and tomato)
    • Vegetables (e.g., broccoli, Brussels sprouts, peppers, and tomatoes)

    90 mg

    Vitamin D

    • Blood pressure regulation
    • Bone growth
    • Calcium balance
    • Hormone production
    • Immune function
    • Nervous system function

    • Beef liver
    • Egg yolks
    • Fish (e.g., flounder, herring, salmon, trout, and tuna)
    • Fish oil and cod liver oil
    • Fortified dairy products
    • Fortified orange juice
    • Fortified soy beverages
    • Fortified ready-to-eat cereals
    • Mushrooms

    20 mcg**

    Vitamin E

    • Antioxidant
    • Formation of blood vessels
    • Immune function

    • Fortified cereals and juices
    • Green vegetables (e.g., spinach and broccoli)
    • Nuts and seeds
    • Peanuts and peanut butter
    • Vegetable oils

    15 mg**

    Vitamin K

    • Blood clotting
    • Strong bones

    • Green vegetables (e.g., broccoli, kale, spinach, turnip greens, collard greens, Swiss chard, mustard greens

    120 mcg

    MINERAL

    WHAT IT DOES

    WHERE IT IS FOUND

    DAILY VALUE

    Calcium

    • Blood clotting
    • Bone and teeth formation
    • Constriction and relaxation of blood vessels
    • Hormone secretion
    • Muscle contraction
    • Nervous system function

    • Canned seafood with bones (e.g., salmon and sardines)
    • Dairy products
    • Fortified orange juice
    • Fortified soy beverages
    • Fortified ready-to-eat cereals
    • Green vegetables (e.g., kale, broccoli, and collard greens)
    • Tofu (made with calcium sulfate)

    1,300 mg

    Chloride

    • Acid-base balance
    • Conversion of food into energy
    • Digestion
    • Fluid balance
    • Nervous system function

    • Olives
    • Rye
    • Salt substitutes
    • Seaweeds (e.g., dulse and kelp)
    • Table salt and sea salt
    • Vegetables (e.g., celery, lettuce, and tomatoes)

    2,300 mg

    Chromium

    • Insulin function
    • Protein, carbohydrate, and fat metabolism

    • Broccoli
    • Fruits (e.g., apples and bananas)
    • Juices (e.g., grape and orange)
    • Meat
    • Spices (e.g., garlic and basil)
    • Turkey
    • Whole grains

    35 mcg

    Copper

    • Antioxidant
    • Bone formation
    • Collagen and connective tissue formation
    • Energy production
    • Iron metabolism
    • Nervous system function

    • Chocolate and cocoa
    • Crustaceans and shellfish
    • Lentils
    • Nuts and seeds
    • Organ meats (e.g., liver)
    • Whole grains

    0.9 mg

    Iodine

    • Growth and development
    • Metabolism
    • Reproduction
    • Thyroid hormone production

    • Breads and cereals
    • Dairy products
    • Iodized salt
    • Potatoes
    • Seafood
    • Seaweed
    • Turkey

    150 mcg

    Iron

    • Energy production
    • Growth and development
    • Immune function
    • Red blood cell formation
    • Reproduction
    • Wound healing

    • Beans, peas, and lentils
    • Eggs
    • Fruits (e.g., raisins and cantaloupe)
    • Green vegetables (e.g., asparagus, beet greens, broccoli, spinach, and swiss chard)
    • Meat
    • Nuts
    • Organ meats (e.g., liver)
    • Poultry
    • Seafood (e.g., crab, clams, sardines, shrimp, and oysters)
    • Seeds
    • Soy products (e.g., tofu)
    • Whole grain, enriched, and fortified breads, cereals, pasta, and rice

    18 mg

    Magnesium

    • Blood pressure regulation
    • Blood sugar regulation
    • Bone formation
    • Energy production
    • Hormone secretion
    • Immune function
    • Muscle contraction
    • Nervous system function
    • Normal heart rhythm
    • Protein formation

    • Avocados
    • Beans and peas
    • Dairy products
    • Fruits (e.g., bananas and raisins)
    • Green leafy vegetables (e.g.,spinach)
    • Nuts and pumpkin seeds
    • Potatoes
    • Whole grains

    420 mg

    Manganese

    • Carbohydrate, protein, and cholesterol metabolism
    • Cartilage and bone formation
    • Wound healing

    • Beans
    • Nuts
    • Pineapple
    • Spinach
    • Sweet potato
    • Whole grains

    2.3 mg

    Molybdenum

    • Enzyme production

    • Beans and peas
    • Nuts
    • Whole grains

    45 mcg

    Phosphorus

    • Acid-base balance
    • Bone formation
    • Energy production and storage
    • Hormone activation

    • Beans and peas
    • Dairy products
    • Meat
    • Nuts and seeds
    • Poultry
    • Seafood
    • Whole grain, enriched, and fortified cereals and breads

    1,250 mg

    Potassium

    • Blood pressure regulation
    • Carbohydrate metabolism
    • Fluid balance
    • Growth and development
    • Heart function
    • Muscle contraction
    • Nervous system function
    • Protein formation

    • Beans
    • Dairy products (e.g., milk and yogurt)
    • Fruits (e.g., apricots, bananas, kiwifruit, cantaloupe, and grapefruit)
    • Juices (e.g., carrot and other vegetables juices, orange, pomegranate, and prune)
    • Seafood (e.g., clams, pollock, and trout)
    • Tomato products
    • Vegetables (e.g., potatoes, sweet potatoes, beet greens, and spinach)

    4,700 mg

    Selenium

    • Antioxidant
    • Immune function
    • Reproduction
    • Thyroid function

    • Eggs
    • Enriched pasta and rice
    • Meat
    • Nuts (e.g., Brazil nuts) and seeds
    • Poultry
    • Seafood
    • Whole grains

    55 mcg

    Sodium

    • Acid-base balance
    • Blood pressure regulation
    • Fluid balance
    • Muscle contraction
    • Nervous system function

    • Deli meat sandwiches
    • Pizza
    • Burritos and tacos
    • Soups
    • Savory snacks (e.g., chips, crackers, popcorn)
    • Poultry
    • Pasta mixed dishes
    • Burgers
    • Egg dishes and omelets

    2,300 mg

    Zinc

    • Growth and development
    • Immune function
    • Nervous system function
    • Protein formation
    • Reproduction
    • Taste and smell
    • Wound healing

    • Beans and peas
    • Beef
    • Dairy products
    • Fortified cereals
    • Nuts
    • Poultry
    • Shellfish
    • Whole grains

    11 mg

    Why is Vitamin Deficiency Serious? 

    Vitamin deficiency is a serious health concern, as food items rich in vitamins play a crucial role in maintaining our overall well-being. To understand the significance of combating vitamin deficiencies, it's important to opt for vitamin deficiency tests. Your healthcare provider may also recommend a Complete Vitamin Profile Test if you are struggling with multiple health complications or are at a higher risk. In addition, a vitamin source chart or list of vitamins in fruits and vegetables, provided by your doc or available on internet can serve as an eye-opener, highlighting the abundance of vitamins in nature's bounty.

    Different vitamins are found in various foods, making it essential to maintain a balanced diet rich in diverse sources. For example, vitamin C can be obtained from citrus fruits, while vitamin D can be synthesised through sunlight exposure. Foods that contain vitamins, from vitamin-rich fruits like oranges and berries to vitamin-rich vegetables such as broccoli and spinach. Multivitamin food items provide a convenient way to ensure you're meeting your daily requirements. A vitamins and minerals in food chart can help individuals identify foods high in vitamins and minerals, making it easier to maintain a balanced diet.

    A deficiency in vitamins can lead to a range of health issues, including weakened immunity, fatigue, and various diseases. Thus, understanding the sources of all vitamins and the role they play in our health is essential for promoting overall well-being. Incorporating vitamin food items and whole food multivitamins into your diet can help prevent these deficiencies and keep you healthy.

    Multivitamins vs Whole Foods - Which is More Effective for Meeting Your Nutritional Needs?

    A well-balanced diet plays a crucial role in maintaining good health, and vitamins are essential for our bodies to function properly. But the debate between multivitamins and whole foods continues. Many people turn to multivitamin supplements to ensure they're meeting their nutritional needs. However, whole foods offer a natural and more effective way to obtain essential vitamins.

    Whole foods are rich in nutrients. Fruits, vegetables, lean proteins, and whole grains provide a wide array of vitamins, minerals, and antioxidants. These foods are packed with not just individual vitamins but also other beneficial compounds that work synergistically for overall health.

    While multivitamins can be convenient, they often lack the natural sources and combinations found in whole foods. Some vitamins are best absorbed when consumed with certain foods, and whole foods provide this advantage. They also offer dietary fibre, which supports digestion and can't be replicated in a pill.

    To get a comprehensive list of vitamins, one can incorporate foods like spinach (vitamin K), citrus fruits (vitamin C), and dairy products (vitamin D). A balanced diet consisting of whole foods ensures you receive all the essential vitamins naturally, making it the most effective way to meet your nutritional needs. While multivitamins have their place for certain individuals, whole foods remain the gold standard for a healthy vitamin-enriched diet.

    A Note From HealthcareOnTime

    It is important to get your daily count of vitamins and minerals in food or you may experience deficiencies. The deficiency of these essentials can cause noticeable side effects such as tingling or numbness, fatigue, weakness, mouth ulcers, poor vision, and muscle cramps. We strictly advise seeking your healthcare, if you’re experiencing these signs. 

    We at HealthcareOnTime are your go-to solution for availing blood tests online in a convenient manner. Whether you are looking for lab tests online or master health checkup packages, you won’t have to look beyond HealthcareOnTime! 

    Disclaimer 

    The information listed here is strictly for educational purposes and is not intended to offer personal medical advice. Do consult your physician for any questions you may have regarding a medical condition. It’s not advised to disregard professional medical advice or delay in seeking it because of any information listed here. The Nutrition Source does not recommend or endorse any products.

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