natural mineral vitamin sources fruit

Natural mineral and vitamin sources

Here’s the fullest list of natural mineral and vitamin sources to improve your diet. We always recommend to choose real foods instead of supplements, but it’s up to you. Maybe in winter you’ll really need an additional source of nutrients. Anyway right now there are plenty of seasonal foods available that can provide everything your body needs. Let’s start!

Vitamin sources

Vitamin A (retinol), an antioxidant responsible for the immune system, skin and hair condition:

  • milk;
  • butter;
  • cheese;
  • eggs;
  • chicken;
  • liver and kidney;
  • fish;
  • sweet potatoes;
  • carrots;
  • other orange, yellow and green veggies and fruits.

Vitamin B, including B1 (thiamine), B2 (riboflavin), B3 (nicotinic acid), B6 (pyridoxine), B12 (cobalamin) and folic acid, that are useful for cell repair, as an energy source and for anemia prevention:

  • dairy;
  • cheese;
  • eggs;
  • meat and poultry;
  • liver;
  • fish;
  • soy products;
  • yeast;
  • nuts and sunflower seeds;
  • brown rice;
  • wholegrain products;
  • dried beans;
  • avocado;
  • asparagus;
  • broccoli;
  • spinach;
  • potatoes;
  • tomatoes;
  • bananas;
  • citrus fruits and juices;
  • dried apricots;
  • dates and figs.

Vitamin C needed for immune system in general and normal function of blood vessels in particular:

  • fruits;
  • vegetables.

Vitamin D (calciferol) which is essential for healthy bones and teeth:

  • liver;
  • oily fish;
  • dairy.

Vitamin E responsible for healthy heart, blood and circulation:

  • vegetable oils;
  • fish;
  • nuts;
  • wholegrain products;
  • avocados;
  • tomatoes;
  • spinach;
  • sweet potatoes;
  • watercress;
  • brussels sprouts;
  • blackberries;
  • mangoes.

Vitamin K indispensable for blood and bones:

  • meat;
  • wholegrain products;
  • vegetables.

Mineral sources

Calcium for stronger bones and teeth:

  • milk and yogurt;
  • fish and oysters;
  • tofu;
  • pulses;
  • sesame seeds;
  • nuts;
  • dried apricot and figs;
  • spinach;
  • broccoli;
  • curly kale;
  • okra;
  • watercress.

Iron essential for blood first of all:

  • meat and poultry;
  • liver and kidney;
  • fish and oysters;
  • eggs;
  • beans;
  • wholegrain products;
  • nuts;
  • apricots;
  • figs, prunes, raisins;
  • blackcurrant;
  • broccoli;
  • curly kale;
  • savoy cabbage;
  • spinach;
  • watercress;
  • peas;
  • liquorice.

Magnesium involved in the control of blood pressure:

  • dairy;
  • meat;
  • brown rice;
  • wholegrain foods;
  • nuts;
  • green leafy vegetables;
  • peas and sweet corn;
  • okra;
  • parsnips;
  • bananas;
  • apricots;
  • figs, prunes, raisins.

Zinc most useful for the maintenance of a healthy immune system:

  • meat and poultry;
  • fish;
  • oysters, mussels, crabs, lobsters;
  • cheese;
  • brown rice;
  • wholegrain foods.

Selenium, an antioxidant and a nutrient for a healthy liver:

  • milk;
  • cheese;
  • eggs;
  • meat and poultry;
  • liver;
  • fish;
  • nuts;
  • sunflower seeds;
  • wholegrain products;
  • green vegetables;
  • onion;
  • garlic.

Potassium, in particular for the regulation of the body’s water levels:

  • tofu;
  • brown rice;
  • barley;
  • nuts;
  • beans, peas, corn;
  • potatoes;
  • garlic;
  • ginger;
  • green leafy vegetables;
  • fresh orange juice;
  • bananas;
  • apricots;
  • prunes;
  • strawberries.

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