When you believe your diet lacks specific nutrients, it is common to turn to supplements to give your body essential nutrients. However, switching to supplements without first considering the quality of your food might not get you anywhere. Acquiring most of your vitamins and minerals through a nutritious and well-balanced diet is always preferable. Supplements can assist in filling in the gaps.
This article will provide information on the best food sources for each vitamin and mineral so you may try following a food-first approach. It is important to note that several of these points overlap, which may surprise you since veggies are a leading source of practically every nutrient.
Vitamin A
Two different forms of vitamin A can be found in food. Vitamin A is a single vitamin. Foods derived from animals provide preformed vitamin A, which your body may immediately incorporate into its system. Provitamin A is a precursor to the type of vitamin A that your body can properly utilize, and it can be found in meals that come from plants. Within the category of provitamin A, beta-carotene is the most prevalent example.
To avoid vitamin A deficit in your diet, take these vitamin A-rich foods:
- Eggs
- Meat, especially organ meats such as liver
- 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, arugula
- Broccoli
Vitamin B
The B vitamins are a collection of eight vital nutrients people require to stay healthy. They’re all grouped as vitamins since they have comparable qualities and appear in many of the same foods.
There are eight B vitamins, including:
- Vitamin B1 (thiamine)
- Vitamin B2 (riboflavin)
- Vitamin B3 (niacin)
- Vitamin B5 (pantothenic acid)
- Vitamin B6 (pyridoxine)
- Vitamin B7 (biotin)
- Vitamin B9 (folate and folic acid)
- Vitamin B12 (cyanocobalamin)
The finest food sources of B vitamins include:
- B1: Organ meats (including liver and kidney), eggs, nuts, seeds, whole grains, fortified grains, legumes, and peas.
- B2 foods include eggs, dairy, organ, leafy greens, lean meats, legumes, and nuts.
- B3: Eggs, saltwater fish, poultry, enriched and whole grains, legumes, avocados, and potatoes.
- B5: Cabbage family veggies (broccoli, cabbage, brussel sprouts, kale), eggs, organ meats, poultry, milk, mushrooms, legumes, lentils, white potatoes, sweet potatoes, and whole grains.
- B6: Meat, poultry, nuts, whole grains, avocado, bananas, and legumes.
- B7 includes chocolate, egg yolks, beans, almonds, dairy milk, organ meats, pig, and yeast.
- B9 foods include asparagus, broccoli and other cabbage-family greens, leafy greens, beets, brewer’s yeast, fortified grains, lentils, oranges, wheat germ, and peanuts.
- B12-rich foods include eggs, dairy products, poultry, beef, pork, seafood, organ meats, and fortified plant milk.
Vitamin C
Vitamin C is well recognized for its immune-boosting properties, but it also helps with the growth, development, and repair of many tissues in the body. Vitamin C contributes to the construction of your skin, tendons, ligaments, and blood vessels and scar tissue formation in response to injuries.
To ensure you get enough vitamin C in your diet, eat plenty of these vitamin C-rich foods:
- Citrus fruits, including oranges, lemons, limes and grapefruit
- Semi-acidic fruits, such as mangoes, papayas, kiwi, pineapple and cantaloupe
- A variety of berries, including strawberries, blackberries, blueberries, cranberries and raspberries
- Broccoli, brussels sprouts, cabbage, lettuce, turnip greens, spinach, collard greens and cauliflower
- Sweet potatoes
- Winter squash varieties
- Peppers, especially red and green varieties
- Tomatoes and tomato products
Vitamin D
The best source of vitamin D is sunlight, but many foods include trace quantities to support a well-balanced diet. It’s difficult to obtain enough vitamin D from diet alone, so it’s a good idea to spend a few minutes outside each day in addition to consuming these foods.
- Fatty fish, such as tuna, mackerel and salmon
- Egg yolks
- Beef liver
- Mushrooms
- Fortified milk
- Cheese made with fortified milk
- Other fortified foods, such as orange juice, cereal, soy milk, and yogurt
Vitamin E
Vitamin E is an antioxidant that regulates numerous biological functions, including the creation of red blood cells. Vitamin E deficiency can cause nerve damage, muscle weakness, loss of motor control, impaired immunological function, and eye difficulties.
The best sources of vitamin E are:
- Nuts, especially peanuts, almonds, and hazelnuts
- Seeds, especially pumpkin seeds and sunflower seeds
- Some vegetable oils, including wheat germ oil, safflower oil, sunflower oil, and soybean oil
- Leafy green vegetables
- Mangos
- Avocados
- Asparagus
- Red bell pepper
- Fortified foods
Vitamin K
Vitamin K is primarily a coagulant, which means it promotes blood clotting. Even a minor cut or scratch might result in excessive blood loss if vitamin K is deficient. People on blood thinners should see their doctor before increasing their vitamin K intake. If it is safe for you to eat extra vitamin K-containing foods, try to include these sources in your diet:
- Eggs
- Poultry, pork, beef and organ meat
- Leafy green vegetables, such as kale, spinach, arugula, Swiss chard, lettuce, collard greens and turnip greens
- Broccoli, cabbage, brussels sprouts, cauliflower
Minerals
The human body needs many minerals to function correctly, in addition to vitamins. Mineral deficiencies are frequently responsible for weariness, poor sleep, low mood, and inability to concentrate.
To sustain your health, you need two types of minerals: macrominerals, which you need in large amounts, and trace minerals, which you need in small amounts. The macro minerals are calcium, phosphorus, magnesium, sodium, potassium, chloride, and sulfur. Trace minerals include iron, manganese, copper, iodine, zinc, cobalt, fluoride, and selenium.
Calcium
Calcium is the most prevalent mineral in the human body; it is required to maintain bone and tooth health and muscle and nerve function. The best calcium sources are:
- Dairy products
- Leafy greens
- Sardines and canned salmon, thanks to their edible bones
- Almonds
- Tofu prepared with calcium
- Whey protein
- Fortified foods, such as cereal or flour-based products