Vitamins and Minerals: Good Food Sources

Vitamins and minerals are widely available in the natural foods we eat. So, prior to reaching for the vitamin jar, try eating your vitamins from natural foods.

Vitamins are organic substances (produced by plants or animals), minerals are inorganic elements which come from the earth; soil and water and therefore are absorbed by plants. Animals and humans absorb minerals in the plants they eat. Vitamins and minerals are nutrients that the body needs to grow and develop normally.

Vitamins and minerals do different items to keep your body healthy and there is no one food which contains all of them. You need to make sure you consume a healthy, balanced diet with a good mix of foods to ensure that you’re getting all you need.

Vitamin B

Vitamin B props up production of antibodies and red blood cells, in addition to building protein. These vitamins are available in fish, liver, beans, nuts, whole grain products and eggs. If you do not get enough vitamin B, you might suffer from nausea, dizziness and mouth sores.

Vitamin C

This vitamin builds red blood cells, which play an important role in healing bruises and wounds. Additionally, it important in strengthening teeth and bones and it is good antioxidant. Foods high in vitamin C include strawberries, melons, oranges and kiwi, in addition to cabbage and broccoli.

Vitamin D

This vitamin is important for healthy bones since it affects the amount of calcium tin the body. This will make it helpful in preventing osteoporosis. Eating foods like butter, cheese, cod liver oil and eggs will give your body with vitamin D.


Vitamin A

Eggs, cheese and milk are full of vitamin A, but people will often avoid these foods simply because they also include saturated fats. Choose organic, low-fat dairy products instead. Broccoli, carrots and pumpkins are also sources of vitamin A if you want to avoid fatty food altogether. Vitamin A can also be important to maintain strong eyesight in addition to healthy skin and teeth.


Vitamin E

You'll find this vitamin in nuts, seeds and whole grain products as well as sunflower and vegetable oils. Like vitamin C, it's a good antioxidant. It also helps with the upkeep of the metabolism and the immune system.

Vitamin K

Eating lots of cheese, liver, cauliflower and Brussels sprouts increases vitamin K levels in your body. The vitamin is useful when the skin is wounded, because it causes the blood to clot. Additionally, it develops protein in the kidneys, bones and blood.

Minerals

Most vegetables, sesames seeds, eggs, sardines and milk are good causes of calcium. A calcium deficiency will force the body to consider calcium from the blood. Copper assists in supply oxygen towards the body, and can be found in most vegetables and nuts, in addition to beef, turkey, sprouts, celery, coconut, goat cheese, herring and bacon. Sodium aids in the functioning of muscles, however this is one mineral that people frequently get too much of. The same food which has high levels of vitamin C will even contain a lot of iron, deficiencies in which can have a negative impact on the immune system.