18 Ideas on How to Intake of Vitamins and Minerals in Food

In accordance with the USA Department of Agriculture, a proper diet as one which emphasizes whole grains, fruits, vegetables, and low-fat milk or fat free and milk products. Includes lean fish, legumes, meats, poultry, nuts and eggs; and also is low in cholesterol, saturated fats, trans fats, added sugars and salt (sodium). But only what nutrients and minerals are essential to our well-being? Consider these 18 Ideas and nutrient-packed foods while you are trying to improve consumption of vitamins and minerals in food.

To keep the human body running easily needs various essential nutrients, including disease-fighting antioxidants. Almost these can be seen in the foods that you eat–or should be eating even though you may get several nutrients in a daily nutritional supplement. 

The Vitamins and Minerals and What They Do?

Minerals and vitamins support normal growth and development, foster the immune system, aid organs and cells do their tasks. As an example, you have likely discovered that carrots are excellent for the eyes. It is authentic! Carrots are not empty of materials called carotenoids which the body converts in vitamin A, and it aids prevent eye difficulties.

Another vitamin is vitamin K, which aids blood to clot (hence the wounds as well as scrapes stop bleeding fast).  Vitamin K is found in soybeans, broccoli, as well as green leafy vegetables. In order to have powerful bones, you should consume foods like green leafy vegetables, yogurt and milk that are very rich in mineral calcium. Read the vitamins and minerals and what they do.

Need to get minerals and vitamins in food by natural way? Our guide breaks down the top foods of the main nutrients. You will love the ideas if you go through it.

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Ideas of Vitamins and Minerals in Food:

1. Vitamin A 

Vitamins and Minerals in Food

Vitamin A is required for great eyesight and optimum function of immune system. Dark green leafy vegetables, sweet potatoes, dairy products and cod liver oil are excellent sources of vitamin A.

2. Vitamin B1 

vitamins and minerals functions

Vitamin B1, called thiamin as well, is critical to the body’s skill to process carbs. Cereals whole grain breads and pastas contain high levels of thiamin.

3. Vitamin B2 

B2, or riboflavin, are available in eggs, meat, asparagus, almonds and fortified cereals. It is used in several body functions, including converting food into the creation of red blood cells as well as energy.

4. Vitamin B3
 list of vitamins and minerals

Niacin, also called B3, are found in fortified cereals, peanuts, and salmon, tuna, turkey, chicken,  enriched flour. It also plays an important function in converting food into the energy and helps in digestion.

5. Vitamin B6 

examples of vitamins in food

Vitamin B6 are found in fortified soy-based meat substitutes, fortified cereals, bananas, baked potatoes with skin, light- spinach, eggs, turkey and meat chicken. It is essential to get a strong nervous system, and aids break down stored sugars and proteins.

6. Vitamin B12 
what do minerals do for the body

Vitamin B12 are found in crabs, salmon, poultry, beef, clams, soybeans,  and mussels is necessary for creating red blood cells.

7. Vitamin C

Citrus fruits, potatoes, tomatoes, red berries, broccoli, Brussels sprouts, red and green bell peppers, cauliflower, Brussels sprouts, red and green bell peppers spinach and cabbage are loaded with vitamin C. Which can be crucial to making chemical messengers in the mind, and encouraging a healthy immune apparatus.

8. Vitamin D 

Vitamins and Minerals in Food

Vitamin D are available in cheese, fortified milk, and salmon, egg yolks, cereals, can even be produced by the body from sun exposure. It is needed to process calcium and take care of the health of teeth and bones.

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9. Vitamin E vitamins and minerals functions

Vitamin E functions as an antioxidant and is vital to the good health of your skin. Eat a lot of canola, almonds, hazelnuts, vegetable oils like sunflower, leafy green vegetables and soybean to get this essential nutrient. 

10. Folic Acid

Folic acid are available in dark leafy vegetables and grain products like garbanzo beans, fortified cereals and lentil. It is essential for cell growth, prevents birth defects, promotes heart health, and helps red blood cells type. Women that are pregnant should take particular attention to make sure they’re getting enough of this for themselves and their growing infant. 

11. Calcium

list of vitamins and minerals

Broccoli, dairy products, fortified goods, rhubarb and dark leafy greens like spinach, including tofu, soy milk, and orange juice are loaded with calcium. Like vitamin D, it is essential in helping and making strong bones and teeth. 

12. Copper

Wheat bran cereals, clams, crabs, organ meats, oysters, sunflower seeds, cashews, whole grain goods, and cocoa products are high in copper. Which helps in metabolism of iron and red cell formation. In addition, it helps in the generation of energy cells. 

13. Iron

what do minerals do for the body

Iron are available in legumes, soy foods, leafy green vegetables, shellfish, poultry, red meat plus a number of fortified foods. It is needed to carry oxygen to all areas of the body through the red blood cells.

14. Potassium 

Potassium are available in foods such as potatoes (with the skins on), broccoli, leafy green vegetables, tomatoes orange juice, prune juice, raisins and bananas. It helps keep a healthier equilibrium of water as well as assists in muscle function and nervous system.

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15. Zinc

Chickpeas, soy foods, fortified cereals, oysters, peanuts, almonds, dairy products and red meat are excellent dietary sources of zinc. Zinc supports the immune function, reproduction abilities, as well as the nervous systems of the body. 

16. Protein

Protein is the primary component of muscles, glands and organs. Every living cell and all body fluids, except bile and urine, contain protein. The cells of tendons, muscles as well as ligaments are upheld with the protein. Youngsters and adolescents require protein for development and growth, and grownups want it to keep up cell integrity. It may be present in foods such as meat, milk and legumes.

17. Carbohydrates

The main function of carbohydrates would be to supply energy for the nervous system particularly the brain as well as the body. Complex carbs would be the most suitable choice to get a steady blood glucose level. Starchy vegetables, legumes, cereals and whole grain breads are great carbohydrate sources that are complex.

18. Essential Fatty Acids

Essential fatty acids play a role in several metabolic processes, and there’s evidence to indicate that the incorrect balance of the essential fatty acids, or low quantities of essential fatty acids, can be a reason in several sicknesses. Great sources are shellfish and fish, pumpkin seeds, sunflower seeds, flaxseed, canola oil, walnuts and leafy vegetables.

Final Words:

Though this list is far from complete, it provides a great base of knowledge to develop a wholesome, well balanced diet. Though I have provided you with the 18 ideas on improving intake of vitamins and minerals in food, if you continue to add some of the valuable information. Kindly use comments.

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