Foods Rich In Vitamins and Minerals

1361340099_Top Antioxidant rich foodsIn order to maintain a healthy body that operates at peak efficiency and in order to maintain a clear mind we need to provide the body with essential vitamins and minerals each day. You cannot expect your body to perform well if it does not receive the fuel necessary for it to function properly.

Some vitamins needed by the body are:

Vitamin A which is needed for the immune system, vision and reproduction. Vitamin A is found in foods such as sweet potatoes, carrots, spinach, cantaloupe, and fortified cereals.

Vitamin B1 (thiamine) helps the body to process some proteins and some carbohydrates. Vitamin B1 is found in potatoes, green peas, whole grains, enriched fortified bread and cereals, pork, and black beans.

Vitamin B2 (riboflavin) helps to make red blood cells and converts food into energy. Vitamin B2 is found in milk, whole grains, yogurt, eggs, cheese and mushrooms.

Vitamin B3 (niacin) helps digestion. Vitamin B3 is found in fish, meat, poultry, potatoes, asparagus, mushrooms, whole grains and fortified cereals.

Vitamin C supports the immune system, helps the body make collagen and guards against cell damage. Vitamin C is found in citrus fruits, red and green peppers, cantaloupes, strawberries, broccoli and tomatoes.


Vitamin D is needed for bone health, muscles and the immune system. Vitamin D is found in fatty fish, milk, and eggs.

Vitamin E helps protect against cell damage. Vitamin E is found in fortified cereals, sweet potatoes, shrimp, peanuts, peanut butter, almonds and sunflower seeds.

Vitamin K is necessary for bone health and blood clotting. Vitamin K is found in green vegetables such as cabbage, spinach, kale and in broccoli, chickpeas, eggs and milk.

Some minerals needed for a healthy body include:

Calcium which is needed for healthy strong bones and strong teeth and aids with blood clotting. Calcium is found in liver, eggs, milk, peanuts. cheese, yogurt, tofu, pudding, and spinach.

Magnesium is needed for bone strength, heart rhythm and functioning of the nerves and muscles. Magnesium is found in leafy green vegetables, soybeans, nuts, oysters, black eyed peas, potatoes and quinoa.

Iron is needed for red blood cells and for the contraction of muscles. Iron in found in beef, turkey, tofu, dried fruit, dried beans, spinach and lentils.

Potassium helps with the function of the nervous system, helps control blood pressure and supports the filtration of blood by the kidney. Potassium is found in milk, bananas, potatoes, cantaloupe, grapefruit, soybeans, and tuna.

Zinc helps the immune system and nerve functions and is necessary to maintain a sense of smell. Zinc is found in oysters, pork, beef, black beans, yogurt, crabmeat, peanuts and milk.

These are some of the essential vitamins and minerals necessary to maintain a healthy well functioning body.

It is important to eat a varied diet each day which incorporates the needed fresh fruits, vegetables, dairy, whole grains and lean protein.