The best foods for vitamins and minerals

 Vitamins and minerals are as capital for active as air and water. Not alone do they accumulate your anatomy advantageous and functional, they assure you from a array of diseases.

Vitamins and minerals get befuddled together, but they are absolutely different. Vitamins are amoebic substances produced by plants or animals. They generally are alleged "essential" because they are not actinic in the anatomy (except for vitamin D) and accordingly charge appear from food.

Minerals are asleep elements that arise from rocks, soil, or water. However, you can blot them alongside from the ambiance or an beastly that has eaten a accurate plant.

Two types of each

Vitamins are disconnected into two categories: baptize soluble—which agency the anatomy expels what it does not absorb—and fat acrid area extra amounts are stored in the alarmist and fat tissues as reserves. The water-soluble vitamins are the eight B vitamins (B-1, B-2, B-3, B-5, B-6, B-7, B-9, and B-12) and vitamin C. The fat-soluble vitamins are A, D, E, and K.

There are abounding minerals, but assertive ones are all-important for optimal health. Minerals are breach into two groups: above and trace. Above ones are not necessarily added important than trace, but it agency there are greater amounts in your body.

The top aliment sources

Federal guidelines advance minimum circadian amounts for vitamins and key minerals. However, unless you charge to access your assimilation for specific ones because of a absence or added medical reason, afterward so abounding numbers can be confusing.

The best access to ensure you get a array of vitamins and minerals, and in the able amounts, is to accept a ample advantageous diet. This involves an accent on fruits and vegetables, accomplished grains, beans and legumes, low-fat protein, and dairy products. The acceptable account is that abounding accepted foods accommodate assorted mineral and vitamin sources, so it is accessible to accommodated your circadian needs from accustomed meals.

Here are some of the best foods for vitamins and minerals from the Harvard Medical School Special Heath Report, Making Sense of Vitamins and Minerals: Choosing the foods and nutrients you charge to break healthy:

Vitamin Sources

Water soluble:

B-1: ham, soymilk, watermelon, acorn squash

B-2: milk, yogurt, cheese, accomplished and accomplished grains and cereals.

B-3: meat, poultry, fish, adherent and accomplished grains, mushrooms, potatoes

B-5: chicken, accomplished grains, broccoli, avocados, mushrooms

B-6: meat, fish, poultry, legumes, tofu and added soy products, bananas

B-7: Accomplished grains, eggs, soybeans, fish

B-9: Adherent grains and cereals, asparagus, spinach, broccoli, legumes (black-eyed peas and chickpeas), orange juice

B-12: Meat, poultry, fish, milk, cheese, adherent soymilk and cereals

Vitamin C: Citrus fruit, potatoes, broccoli, alarm peppers, spinach, strawberries, tomatoes, Brussels sprouts

Fat soluble:

Vitamin A: beef, liver, eggs, shrimp, fish, adherent milk, candied potatoes, carrots, pumpkins, spinach, mangoes

Vitamin D: Adherent milk and cereals, blubbery fish

Vitamin E: vegetables oils, abounding blooming vegetables, accomplished grains, nuts

Vitamin K: Cabbage, eggs, milk, spinach, broccoli, kale

Minerals Major:

Calcium: yogurt, cheese, milk, salmon, abounding blooming vegetables

Chloride: salt

Magnesium: Spinach, broccoli, legumes, seeds, whole-wheat bread

Potassium: meat, milk, fruits, vegetables, grains, legumes

Sodium: salt, soy sauce, vegetables

Trace:

Chromium: meat, poultry, fish, nuts, cheese

Copper: shellfish, nuts, seeds, whole-grain products, beans, prunes

Fluoride: fish, teas

Iodine: Iodized salt, seafood

Iron: red meat, poultry, eggs, fruits, blooming vegetables, adherent bread

Manganese: nuts, legumes, accomplished grains, tea

Selenium: Organ meat, seafood, walnuts

Zinc: meat, shellfish, legumes, accomplished grains