To ensure you are getting all the necessary vitamins and minerals, it’s important to have a balanced diet that includes a variety of nutrient-rich foods. While supplements can help fill in any gaps, focusing on food first is always the best approach. Here is a guide to the top food sources for various vitamins and minerals:
Vitamin A:
– Eggs
– Meat, especially organ meats
– Fish
– Fortified milk
– Fortified cereals
– Carrots, sweet potatoes, bell peppers, cantaloupe, squash, mangos, and other red, yellow, and orange plant foods
– Dark, leafy greens such as kale, spinach, and arugula
– Broccoli
Vitamin B:
– Organ meats
– Eggs
– Dairy products
– Leafy greens
– Lean meats
– Nuts
– Whole grains
– Legumes
Vitamin C:
– Citrus fruits
– Berries
– Broccoli
– Brussels sprouts
– Cabbage
– Lettuce
– Spinach
– Cauliflower
– Sweet potatoes
– Peppers
– Tomatoes
Vitamin D:
– Fatty fish
– Egg yolks
– Beef liver
– Mushrooms
– Fortified milk
– Cheese
Vitamin E:
– Nuts
– Seeds
– Vegetable oils
– Leafy green vegetables
– Mangos
– Avocados
– Asparagus
– Red bell peppers
Vitamin K:
– Eggs
– Poultry
– Pork
– Beef
– Organ meats
– Leafy green vegetables
– Broccoli
– Cabbage
– Brussels sprouts
– Cauliflower
Minerals:
– Calcium: Dairy products, leafy greens, sardines, almonds, tofu, whey protein
– Phosphorus: Beef, pork, poultry, eggs, organ meats, dairy products, seafood
– Magnesium: Whole grains, fruits, dark chocolate, nuts, seeds, peas, legumes
– Sodium: Artichokes, bell peppers, broccoli, carrots, celery, radishes, sweet potatoes
– Potassium: Citrus fruits, vine fruits, leafy greens, root vegetables, bananas
– Chloride: Rye bread, tomatoes, seaweed, lettuce, olives
– Sulfur: Meats, fish, seafood, eggs, dairy foods, vegetables
By incorporating these nutrient-rich foods into your diet, you can ensure you are getting all the vitamins and minerals your body needs to stay healthy and happy.