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Foods High in Vitamins & Minerals

Vitamins and minerals help the body function. A balanced diet that includes all of the different food groups will provide the body the nutrients it needs. However, certain foods are better sources than others. All vitamins and minerals do different jobs, and to take care of your body it is helpful to know which of them you are getting in your diet.

  1. Vitamin A

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

    Vitamin B

    • Vitamin B supports the production of antibodies and red blood cells, as well as building protein. These vitamins can be found in fish, liver, beans, nuts, whole grains and eggs. If you do not get enough vitamin B, you may 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. It also important in strengthening teeth and bones and is good antioxidant. Foods high in vitamin C include strawberries, melons, oranges and kiwi, as well as cabbage and broccoli.

    Vitamin D

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

    Vitamin E

    • You can find this vitamin in nuts, seeds and whole grains as well as sunflower and vegetable oils. Like vitamin C, it is a good antioxidant. It also helps with the maintenance of the metabolism and the immune system.

    Vitamin K

    • Eating a lot of cheese, liver, cauliflower and Brussels sprouts will increase vitamin K levels in your body. The vitamin is helpful when the skin is wounded, as it causes the blood to clot. It also develops protein in the kidneys, bones and blood.

    Minerals

    • Most vegetables, sesames seeds, eggs, sardines and milk are good sources of calcium. A calcium deficiency will force the body to take calcium from the blood. Copper assists in supply oxygen to the body, and can be found in most vegetables and nuts, as well as beef, turkey, sprouts, celery, coconut, goat cheese, herring and bacon. Sodium helps with the functioning of muscles, but this is one mineral that people often get too much of. The same food that has high levels of vitamin C will also contain a lot of iron, a lack of which can have a negative effect on the immune system.

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