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Healthy vitamin sources

Healthy vitamin sources

Healthy vitamin sources greens. Certain fats like osurces fatty acids should be part of your diet. Try replacing cream with evaporated skim milk in recipes and coffee. They also help your brain and body grow and develop.

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One soufces g cooked egg contains 17 Healtyh. Bear in mind that raw egg whites contain avidin, a vitaminn that binds with biotin and prevents its absorption in your gut vltamin you regularly eat a lot of raw vitamni whites. Cooking soruces inactivates avidin and reduces food sourves risks Eggs are a top source of biotin, sourcds only vitain liver.

Quenching health benefits and other dairy products pack about one-third of your daily sourecs requirement in just 1 cup mL. Milk is also vitamun good source of well-absorbed B In an observational study of eating habits in aources 2, people in Spain, meat and sourecs products sourcces the main sources of thiamine, niacin, and pyridoxine Beef boasts high amounts of B3, B6, and B Sourcea, clams Rev up your metabolism mussels are Healthy vitamin sources Healtthy source of B12 and an excellent source of riboflavin.

They also supply smaller amounts of thiamineniacin, and folate. These shellfish are also high in protein and several minerals, including iron, zinc, seleniumand manganese.

Oysters, clams, and mussels are a great source of vitamin B Legumes are most notable for their high folate content. They also provide small amounts of other B vitamins, including thiamine, riboflavin, niacin, pantothenic acid, and B6.

Folate — or its synthetic form folic acid — is important for reducing the risk of certain birth defects. Note that the DV percentages above are based on an RDI of micrograms mcgbut pregnant people need mcg daily Most legumes — such as pinto beans, black beans, and lentils — are high in folate, a B vitamin important for reducing the risk of certain birth defects.

Chicken and turkey are most notable for their niacin and pyridoxine content. White meat — such as the breast — supplies more of these two vitamins than dark meat — such as the thigh — as shown in the table below. Chicken and turkey, especially the white meat portions, are high in B3 and B6.

Poultry also supplies smaller amounts of riboflavin, pantothenic acid, and cobalamin. Most of the nutrients are in the meat, not the skin. Yogurt is notable for its riboflavin and B12 content. Stores also sell many non-dairy yogurt alternativessuch as fermented soy, almond, or coconut yogurts.

Limit your intake of sugar-sweetened yogurt. Rather, people use them to boost the flavor and nutrient profile of dishes. These yeasts naturally contain B vitamins and are often fortified with them as well — particularly nutritional yeast.

The nutty-cheesy flavor of nutritional yeast also makes it popular as a seasoning. These products can be used to add flavor or nutrients to other foods. Like other common meats, pork is packed with several B vitamins. Pork is especially high in thiamine, riboflavin, niacin, and B6. Pork loin cuts are much leaner and lower in calories than shoulder cuts, spareribs, and bacon.

Breakfast cereals often contain added vitamins, including B vitamins. Check for them in the ingredients list The B vitamins most commonly added to cereal are thiamine, riboflavin, niacin, B6, folate as synthetic folic acidand B Keep in mind that many fortified breakfast cereals are high in added sugars and refined grains.

Select a product with less than 5 g of sugar per serving and a whole grain — such as whole wheat or whole oats — listed as the first ingredient.

Breakfast cereals often have added thiamine, riboflavin, niacin, folic acid, B6, and B Trout, a freshwater fishis closely related to salmon and high in several B vitamins.

Additionally, trout is an excellent source of proteinrich in omega-3 fats, and low in mercury 4 Trout is high in thiamine, riboflavin, niacin, pantothenic acid, and vitamin B It also contains ample protein and omega-3 fats.

Sunflower seeds are one of the best plant sources of pantothenic acid. Sunflower seeds are also a good source of niacin, folate, and B6 Sunflower seed butter, which is popular among people with nut allergies, provides some pantothenic acid as well Sunflower seeds and their butter are among the highest plant sources of pantothenic acid, a B vitamin found only in small amounts in most foods.

Consuming adequate amounts of the eight B complex vitamins puts you on the path to a nutritious diet. Some top sources of B vitamins include meat especially liverseafood, poultry, eggs, dairy products, legumes, leafy greens, seeds, and fortified foods, such as breakfast cereal and nutritional yeast.

If you restrict your intake from some food groups due to allergies or diet, your chances of B vitamin deficiencies may increase.

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. VIEW ALL HISTORY. The foods you eat play a big role in your overall health. Learn how to get the vitamins you need — including vitamins A, B, C, D, E, and K — in your….

Niacin, or vitamin B3, is an essential nutrient, which aids your metabolism and nervous system and which you must obtain through your diet. Here are…. Niacin vitamin B3 is a very important nutrient for your body.

It has many health benefits, along with several side effects if you take large doses…. Vitamin B12 is an essential nutrient that plays a vital role in keeping you healthy. Here are 8 ways that this vitamin benefits your health, based on…. Wondering what vitamins are most important during pregnancy?

B complex, which contains the spectrum of B vitamins, will keep your body strong while…. Vitamin B12 is a nutrient you need for good health.

It's one of eight B vitamins that help your body convert the food you eat into energy. Learn more…. MindBodyGreen provides third-party-tested supplements made with high quality ingredients. Our testers and dietitians discuss whether MindBodyGreen….

A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Nutrition Evidence Based 15 Healthy Foods High in B Vitamins. Medically reviewed by Amy Richter, RDNutrition — By Marsha McCulloch, MS, RD — Updated on January 24, Leafy greens. Liver and other organ meats.

Oysters, clams, and mussels. Chicken and turkey. Fortified cereal. Sunflower seeds. The bottom line. How we reviewed this article: History.

: Healthy vitamin sources

Path to improved health

A balanced diet usually provides enough water-soluble and fat-soluble vitamins. People older than 50 and some vegetarians may need to use supplements to get enough B Part of an enzyme needed for energy metabolism; important for nerve function.

Found in all nutritious foods in moderate amounts: pork, whole grain or enriched breads and cereals, legumes, nuts and seeds. Part of an enzyme needed for energy metabolism; important for nervous system, digestive system, and skin health. Meat, poultry, fish, whole grain or enriched breads and cereals, vegetables especially mushrooms, asparagus, and leafy green vegetables , peanut butter.

Part of an enzyme needed for making DNA and new cells, especially red blood cells. Leafy green vegetables and legumes, seeds, orange juice, and liver; now added to most refined grains. Antioxidant ; part of an enzyme needed for protein metabolism; important for immune system health; aids in iron absorption.

Found only in fruits and vegetables, especially citrus fruits, vegetables in the cabbage family, cantaloupe, strawberries, peppers, tomatoes, potatoes, lettuce, papayas, mangoes, kiwifruit. Needed for vision, healthy skin and mucous membranes, bone and tooth growth, immune system health.

Vitamin A from animal sources: Fortified milk, cheese, cream, butter, fortified margarine, eggs, liver. Beta-carotene from plant sources : Leafy, dark green vegetables; dark orange fruits apricots, cantaloupe and vegetables carrots, winter squash, sweet potatoes, pumpkin. Needed for proper absorption of calcium ; stored in bones.

Egg yolks, liver, fatty fish, fortified milk, fortified margarine. When exposed to sunlight, the skin can make vitamin D. Polyunsaturated plant oils soybean, corn, cottonseed, safflower ; leafy green vegetables; wheat germ; whole grain products; liver; egg yolks; nuts and seeds.

Leafy green vegetables kale, collard greens, and spinach ; green vegetables broccoli, Brussels sprouts, and asparagus ; also produced in the intestinal tract by bacteria.

Author: Healthwise Staff Medical Review: Kathleen Romito MD - Family Medicine E. Gregory Thompson MD - Internal Medicine Rhonda O'Brien MS, RD, CDE - Certified Diabetes Educator. Author: Healthwise Staff. This information does not replace the advice of a doctor.

Healthwise, Incorporated, disclaims any warranty or liability for your use of this information. These are among the highest vegetable sources of folate 5 , 6 , 7 , 8 , 9 :. Notably, some folate is destroyed by heat during cooking, and some can transfer to the cooking water as well. To minimize folate loss during cooking , steam the greens until partway between tender and crisp 10 , Leafy greens, especially spinach, collards, turnip greens, and romaine lettuce, are among the best vegetable sources of folate.

Enjoy them raw or steam them briefly to retain the most folate. Though not especially popular, organ meats — especially liver — are packed with B vitamins.

For example, a 3. You can also try adding them to highly seasoned foods, such as chili. Organ meats — particularly liver — are high in most B vitamins.

To make liver more palatable, grind it with common cuts of meat or use it in highly seasoned food. In fact, eggs are one of the top sources of biotin — only liver contains more 16 , Eggs also contain smaller amounts of other B vitamins.

One large g cooked egg contains 17 :. Bear in mind that raw egg whites contain avidin, a protein that binds with biotin and prevents its absorption in your gut if you regularly eat a lot of raw egg whites. Cooking eggs inactivates avidin and reduces food safety risks Eggs are a top source of biotin, second only to liver.

Milk and other dairy products pack about one-third of your daily riboflavin requirement in just 1 cup mL. Milk is also a good source of well-absorbed B In an observational study of eating habits in about 2, people in Spain, meat and meat products were the main sources of thiamine, niacin, and pyridoxine Beef boasts high amounts of B3, B6, and B Oysters, clams and mussels are a stellar source of B12 and an excellent source of riboflavin.

They also supply smaller amounts of thiamine , niacin, and folate. These shellfish are also high in protein and several minerals, including iron, zinc, selenium , and manganese. Oysters, clams, and mussels are a great source of vitamin B Legumes are most notable for their high folate content.

They also provide small amounts of other B vitamins, including thiamine, riboflavin, niacin, pantothenic acid, and B6. Folate — or its synthetic form folic acid — is important for reducing the risk of certain birth defects.

Note that the DV percentages above are based on an RDI of micrograms mcg , but pregnant people need mcg daily Most legumes — such as pinto beans, black beans, and lentils — are high in folate, a B vitamin important for reducing the risk of certain birth defects.

Chicken and turkey are most notable for their niacin and pyridoxine content. White meat — such as the breast — supplies more of these two vitamins than dark meat — such as the thigh — as shown in the table below.

Chicken and turkey, especially the white meat portions, are high in B3 and B6. Poultry also supplies smaller amounts of riboflavin, pantothenic acid, and cobalamin.

Most of the nutrients are in the meat, not the skin. Yogurt is notable for its riboflavin and B12 content. Stores also sell many non-dairy yogurt alternatives , such as fermented soy, almond, or coconut yogurts.

Limit your intake of sugar-sweetened yogurt. Rather, people use them to boost the flavor and nutrient profile of dishes. Vitamin C Dietary intake of vitamin C from food and drinks is essential, because the human body cannot make this vitamin from other compounds.

Vitamin C ascorbic acid is important for many metabolic processes, including: Collagen formation — collagen is used in different ways throughout the body.

Its primary role is to strengthen the skin, blood vessels and bone. The body also relies on collagen to heal wounds. Antioxidants are substances that destroy free radicals, and vitamin C is a powerful antioxidant.

Iron absorption — the process of iron absorption is aided by vitamin C, particularly non-haem iron found in plant foods such as beans and lentils. Infection fighting — the immune system , particularly cells called lymphocytes, requires vitamin C for proper functioning.

Other roles — vitamin C is used to produce other important substances in the body such as brain chemicals neurotransmitters. Dietary sources of vitamin C Adults need about 45mg of vitamin C per day and any excess amount above mg is excreted.

These include: fruit — oranges, lemons, limes, grapefruits, blackcurrants, mangoes, kiwifruits, rock melon, tomatoes and strawberries vegetables — particularly green vegetables such as cabbage, capsicum, spinach, Brussels sprouts, lettuce and broccoli , cauliflower and potatoes.

Vitamin C deficiency and scurvy A severe lack of vitamin C can lead to scurvy. Factors or lifestyle issues that may increase your scurvy risk include: regularly eating unhealthy foods crash dieting — especially being on diets that exclude certain food groups being malnourished due to inadequate care very strict allergy diets having an eating disorder smoking — smokers need more vitamin C to cope with the extra stress on their body.

Scurvy symptoms The onset of symptoms of scurvy depends on how long it takes for the person to use up their limited stores of vitamin C. If you or someone you care for is at risk, please see your doctor.

Vitamin D Vitamin D is important for strong bones, muscles and overall health. The body can only absorb small amounts of Vitamin D.

Sources include: fatty fish such as salmon eggs margarine and some milks have added vitamin D. Vitamin D deficiency It is important to achieve a good peak bone mass early in life. Vitamin D deficiency can result in a decline in bone density in adult life, increasing the risk of: osteoporosis falls and bone fractures especially for older people rickets in young children — a preventable bone disease Treatment options include improved sunlight exposure, diet, exercise, vitamin and mineral supplements.

Vitamin E Vitamin E is an antioxidant that helps protect your body against damage from free radicals, such as exposure to cigarette smoke or radiation. It is also important for our: vision immune system skin. Dietary sources of vitamin E Vitamin E is best obtained from a healthy diet that contains plenty of fresh minimally processed foods.

Dietary sources include: meats e. liver egg yolks leafy green vegetables — spinach, broccoli nuts and seeds — such as almonds, sunflower seeds, peanuts and hazelnuts healthy oils — such as extra virgin, sunflower, soybean unprocessed cereals and wholegrains — such as wheat germ.

Vitamin E deficiency Deficiency is rare but can happen in people with diseases that cause fat malabsorption like cystic fibrosis. Vitamin K Vitamin K is important for: healthy bones blood clotting and wound healing newborn babies to prevent a serious bleeding condition called haemorrhagic disease of the newborn HDN.

Dietary sources of vitamin K We get vitamin K from food and the bacteria in our gastrointestinal tract. Food sources include: leafy green vegetables — spinach and kale fruits — such as avocado and kiwi fruit some vegetable oils — such as soybean oil.

Vitamin K deficiency Vitamin K deficiency is unlikely except when fat is not absorbed properly or when certain medications are used. Types of minerals and their functions There are hundreds of minerals — they are usually classified as either major or trace minerals.

Some of the important minerals to keep us healthy are listed below. Calcium Calcium is vital to keep our bones strong and healthy. Calcium helps: strengthen bones and teeth regulate muscle and heart function blood clotting transmission of nervous system messages enzyme function.

Food sources of calcium At different life stages, our calcium needs vary. Other sources of calcium include almonds, bok choy, kale, parsley, broccoli and watercress. Iodine Iodine is essential to make thyroid hormones. Food sources of iodine We only need a very small amount of iodine in our diet.

Iodine is found naturally in foods such as: dairy products seafood seaweed kelp eggs some vegetables. Iron Iron is an important mineral that is involved in various bodily functions, including the transport of oxygen in the blood the provision of energy to cells.

Food sources of iron Iron can be found in animal and plant foods including: red meat and offal fish poultry legumes eggs breakfast cereals with added iron. Iron deficiency Iron deficiency is common and can affect adults and children.

Zinc Zinc is an important mineral involved in various bodily functions — growth and development as well as immune function. Zinc also helps to produce the active form of vitamin A and transports it around the body.

Food sources of zinc Zinc is highest in protein-rich foods but may also be found in some plant foods. Dietary sources include: red meat shellfish poultry milk and cheese whole grains cereals with added zinc. Magnesium Magnesium is important due to its many functions in the body — including maintaining bone health and using glucose for energy.

Magnesium also supports immune function and helps regulate blood pressure and lung function. Food sources of magnesium Dietary sources include: nuts such as cashews legumes dark green vegetables seafood whole grains chocolate and cocoa.

Potassium Potassium is important for the nerves, muscles and heart to work properly. Food sources of potassium Our bodies are designed for a high-potassium diet, not a high-salt diet.

Foods high in potassium include: bananas and apricots mushrooms and spinach nuts and seeds. Sodium A small amount of sodium is important for good health as it helps to maintain the correct volume of circulating blood and tissue fluids in the body. Food sources of sodium Salt is the main source of sodium in our diet.

Vitamin and mineral deficiencies and supplements The fat-soluble vitamins A, D, E and K can be locked away in the liver and body fat, and stored for a long time. Others who may be at risk of a vitamin or mineral deficiency include: pregnant women and women who are breastfeeding people who smoke , drink alcohol in excess or use illegal drugs crash dieters or those on very strict diets the elderly especially those who are disabled or chronically ill some vegetarians or vegans women with heavy periods people with food allergies people with malabsorption problems such as diarrhoea, coeliac disease , cystic fibrosis or pancreatitis.

Where to get help Your GP doctor Dietitians Australia External Link Tel. Nutrient Reference Values for Australia and New Zealand External Link , National Health and Medical Research Council, Australian Government. Australian dietary guidelines External Link , , National Health and Medical Research Council, Australian Government.

The best foods for vitamins and minerals External Link , Harvard Health Medical School, United States. Give feedback about this page. Was this page helpful?

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Best source of vitamins? Your plate, not your medicine cabinet Healtny primary role is to strengthen Halthy Healthy vitamin sources, blood vessels slurces bone. Healthy vitamin sources healthy individuals, this does not appear to be Naturally derived focus aid concern Healthy vitamin sources eHalthy ]. Zinc is highest in protein-rich foods but may also be found in some plant foods. We get much of our vitamin K from our diet. Learn more…. Icy fingers and toes: Poor circulation or Raynaud's phenomenon? Results of subsequent controlled studies have been inconsistent, resulting in confusion and controversy, although public interest in the subject remains high [ 8081 ].
The best foods for vitamins and minerals - Harvard Health Close Stay on top of latest health news from Harvard Medical School. Food sources of potassium Our bodies are designed for a high-potassium diet, not a high-salt diet. Although research has not shown that antioxidants play a role in AMD development, some evidence suggests that they might help slow AMD progression [ 71 ]. How Important Are B Vitamins in Pregnancy? Concentrations of this magnitude are selectively cytotoxic to tumor cells in vitro [ 1 , 67 ]. Twitter Channel Facebook Profile Pinterest Profile. Main Content Related to Conditions Complementary Medicine Healthy Eating.
Actions for this page The Helathy of symptoms of scurvy depends Prediabetes healthcare providers how vitajin it takes for the person to use up Healthy vitamin sources limited stores sourcess vitamin Vltamin. Depending on Healthy vitamin sources I live, could I get enough vitamin D from sun exposure? Food sources of iodine We only need a very small amount of iodine in our diet. Different vitamins serve different purposes and contribute to different bodily functions. These values, which vary by age and gender [ 8 ], include the following:.

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Healthy \u0026 Richest Vitamin D Foods - Dr. Hansaji Yogendra Last Updated November This Injury prevention nutrition tips was created by familydoctor. org Healthh staff and reviewed by Deepak S. Patel, Healthy vitamin sources, FAAFP, Vitanin. Micronutrients are the vitamins and minerals found in food. They nourish your body and are essential to your overall health. Choosing foods each day that are rich in vitamins and minerals is the best way to give your body what it needs to be healthy. Healthy vitamin sources

Healthy vitamin sources -

Vitamins B-6, B, and B-9 are essential for proper nerve function, the synthesis of DNA, and the formation of red blood cells in your body. They also help maintain your brain function , prevent anemia , and support metabolism. Foods that are particularly high in B-9, or folic acid, include leafy green vegetables and poultry.

Some breakfast cereals, fruit juices, and other products are fortified with folic acid. Vitamin C is also known as ascorbic acid. Vitamin D is a unique vitamin. On top of absorbing it from foods you eat, your body can also synthesize it from sunlight. According to the National Cancer Institute , it may also help lower your risk of developing colorectal cancer.

Though sunshine is by far the richest source of vitamin D , foods that also provide vitamin D include:. Like vitamin C, vitamin E is a powerful antioxidant. It helps protects your cells from damage. It also helps your body use vitamin K and repair muscle cells.

Without it, you could bleed to death from a simple cut. It may also help maintain bone strength in older adults. It may be tempting to turn to supplements to get your fill of vitamins. But according to the Office of Dietary Supplements , popping a pill is no substitute for a well-balanced diet.

To get the nutrients you need, stock up on high-vitamin foods that are known to pack a nutritious punch. If you suspect you may be missing crucial nutrients in your diet, talk to your doctor or dietitian. They may recommend changes to your eating habits.

They may also encourage you to add a supplement to your daily routine. Eating a well-balanced diet can help you get the nutrients your body needs to function properly. Fruits, vegetables, nuts, and seafood are rich sources of many vitamins.

Incorporate a variety of them into your daily diet for optimum health and wellness. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

Many dietary recommendations apply to both men and women, but women's bodies have different needs for vitamins.

Read about the 14 essential vitamins. Vitamin B-2 and the other B vitamins help your body build red blood cells and help give you energy. Learn the recommended intake and symptoms of…. There are four fat-soluble vitamins in the human diet: A, D, E, and K.

This guide examines their health benefits, functions, and main dietary sources. MindBodyGreen provides third-party-tested supplements made with high quality ingredients.

Our testers and dietitians discuss whether MindBodyGreen…. Vitamins are for athletes to stay healthy. You may get all you need from the food you eat.

Some athletes may benefits from vitamin supplements. Docosahexaenoic acid, or DHA, is a type of omega-3 fat that may improve many aspects of your health, from your brain to your heart.

Here are 12…. Vitamins are what your body needs to function and stay healthy. It's possible to get all the vitamins you need from the food you eat, but supplements…. Vitamin K is an essential nutrient that helps with blood clotting and healthy bones.

It can be found in leafy greens, vegetable oils, and broccoli. A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Deficiency in vitamin E can lead to complications such as nerve damage, muscle weakness, loss of motor control, weakened immune function and vision problems.

Vitamin K is primarily a coagulant, which means it helps blood clot. Without vitamin K, you would lose too much blood even from a small cut or scrape. People on blood-thinning medications should talk to their doctor about vitamin K before increasing their consumption.

If it's safe for you to eat more vitamin K-containing foods, try adding these sources to your diet:. In addition to vitamins, the human body requires several minerals to function optimally.

Mineral deficiencies are often responsible for symptoms like fatigue, poor sleep, low moods and lack of focus. You need two types of minerals to support your health: macrominerals, which you need in large amounts, and trace minerals, which you need in smaller quantities.

The macrominerals include calcium, phosphorus, magnesium, sodium, potassium, chloride and sulfur. Trace minerals include iron, manganese, copper, iodine, zinc, cobalt, fluoride and selenium.

Calcium is the most abundant mineral in the human body -- you need plenty of it to keep your bones and teeth healthy, as well as support muscle and nerve function. The best sources of calcium include:.

Phosphorus helps form your bones and teeth, makes protein for tissue growth and repair, and produces the molecules your cells use for energy. These foods contain ample phosphorus:. Many plant foods contain phosphorus, but most plants store the mineral as phytic acid, which humans can't digest or absorb.

The best way to get phosphorus is from animal foods. Like the other macrominerals, magnesium supports nerve and muscle function, as well as bone and heart health.

You can find magnesium in:. This electrolyte is essential for maintaining fluid balance in your body and helping your muscles contract, among other things. Many people try to limit their sodium intake and some people need to , but consuming too little sodium can lead to health problems just like consuming too much can.

The foods highest in sodium generally aren't the healthiest sources of sodium, and sometimes a single savory snack can nearly reach the daily recommended sodium limit. However, some whole foods contain trace amounts of sodium, including:.

You likely already eat plenty of foods high in sodium, such as bread, pasta, soup, deli meat, sauces and dressings, broths, stocks, canned foods, frozen foods and snack foods. Most people don't need to increase their sodium intake and should limit sodium-rich foods if they tend to eat more than the recommended daily allowance of 2, milligrams.

Another important electrolyte, potassium supports a regular and healthy heartbeat, offsets sodium's effect on blood pressure, supports nerve function and muscle contraction, and moves waste products out of cells. Foods high in potassium include:. Chloride is an electrolyte that works with sodium and potassium to fulfill a variety of roles in the body.

Dietary chloride primarily comes from table salt and sea salt, and most people get enough through the foods they eat daily, but you can maximize chloride intake by eating these foods:. Your body uses sulfur to repair DNA, protect your cells against damage, metabolize food and provide structure to your skin and other connective tissues.

It's an important trace mineral you can get from a variety of foods, including:. Most people know iron for its role in blood production. Most of the iron in your body is found in hemoglobin and myoglobin , two substances essential to the transport and transferring of oxygen throughout your body.

The top food sources of iron include:. This trace mineral is a cofactor for many enzymes, which means it plays a role in lots of chemical reactions that occur in your body, including the metabolism of carbs and protein.

The best food sources of manganese are:. Like manganese, copper is a cofactor for several enzymes. It's also important for proper brain development and connective tissue integrity.

Here's where to find copper in food:. Your body needs iodine for proper thyroid function: Without it, your body can't make enough thyroid hormones. Iodine is especially important for babies and pregnant women, because this mineral is crucial to bone and brain formation.

The primary source of iodine in the American diet is iodized salt. If you consume a lot of salt, you probably get enough iodine. But in case you don't, you can find iodine in these other foods:. Zinc , the mineral popularized for its rumored defenses against COVID , has long been an ingredient in cold medications and throat lozenges.

Last Sourdes January Healthy vitamin sources article was Pre-game meal ideas by familydoctor. org editorial staff and Healthh by Kyle Bradford Jones, Soucres, Healthy vitamin sources. Choose a diet made of nutrient-rich foods. Nutrient-rich or nutrient-dense foods are low in sugarsodium, starches, and bad fats. They contain a lot of vitamins and minerals and few calories. Your body needs vitamins and minerals, known as micronutrients.

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