Vitamins and minerals are essential to human life and health. They are needed by the body for growth, development and maintenance of the entire body. Here is a list of vitamins and minerals in foods. The list include also the main food sources of any vitamin and mineral and their functions.
A list of vitamins and minerals in foods
A list of vitamins:
- Vitamin A is necessary for normal vision, immune function, reproduction. Foods high in vitamin A: carrots, spinach, pumpkin, dried apricots, melon, fish.
- Vitamin B1 (Thiamine) is used for the conversion of food into energy and providing support for the normal function of the heart, muscles and nervous system. Main foods high in thiamin are sesame flour and sesame oil, nuts, grain products.
- Vitamin B2 (Riboflavin) has a key role in metabolism and the conversion of food into energy, and supports the production of erythrocytes. Main food saurces of riboflavin are milk, bakery products, fortified breakfast cereals.
- Vitamin B3 (Niacin) helps digestion and conversion of food into energy, important for the production of cholesterol. Foods high in niacin are meat, fish, poultry, green peas.
- Vitamin B5 (Pantothenic acid) is important for the metabolism of fatty acids. Best sources are chicken, beef, potatoes, oats, tomatoes.
- Vitamin B6 or pyridoxine helps balance hormonal changes in women and is important for the nervous system. Food sources of Vitamin B6 are fortified breakfast cereals, fortified soy products, meat offal.
- Vitamin B7 (biotin). In the list of vitamins, biotin helps the strength of hair, nails and skin. Best foods high in biotin are liver, almonds, sweet potatoes, carrots, wallnuts.
- Vitamin B12 (Cobalamin) is important for the production of red blood cells. The main food sources of vitamin B12 are fish, poultry, meat.
- Vitamin C is necessary for the formation of bones, teeth and connective tissue. Vitamin C is a powerful antioxidant and helps in the absorption of other vitamins. Some of the best sources of vitamin C are: red peppers, kiwi, oranges, strawberries, broccoli, papaya, pineapple. This is one of the most known vitamin in the list of vitamins.
- Vitamin D (Calciferol) helps bone growth and absorption of phosphorus and calcium. Foods with vitamin D are fish, mushrooms, oysters.
- Vitamin E (alpha-tocopherol) is a powerful antioxidant in the list of vitamins that helps maintain red blood cells. Some of the best foods high in vitamin E are nuts, vegetable oils, sunflower seeds.
- Vitamin K helps the coagulation. Foods high in vitamin k are green leafy vegetables, broccoli, cabbage, asparagus
This was the list of vitamins. Let’s see the list of minerals.
A list of minerals:
- Calcium is essential for building and maintaining the health of the human bones and teeth. Some of the best foods high in calcium are milk and milk products, sardines, spinach, collard greens.
- Choline (Vitamin B complex) helps in sending brain signals that stimulates the memory. Main foods high in choline are eggs, black and red caviar, liver, soybeans, fish.
- Chromium helps to control blood sugar levels. Main sources of chromium are meats, poultry, fish, some cereals.
- Copper is important for the metabolism of iron. Some of the best foods high in copper are seafood, nuts, sesame seeds, oysters.
- Fluoride stimulates bone growth and prevents tooth decay. Main sources of fluoride are marine fish and fluoridated water.
- Folic Acid (Folate) regulates blood pressure, reduce the risk of cardiovascular disease and is very important for pregnant women. Foods high in folic acid are lentils, leafy vegetables, citrus fruits, avocado, beans.
- Iodine plays a vital role in functioning of thyroid and can help tha body to fight bad bacteria. Iodine rich foods are Seaweed, fish, onion, garlic, hiney, aronia.
- Iron is one of the essential minerals that carries oxygen to all parts of the body. Ìt is also a key element of the composition of red blood cells and many enzymes. Some of the best foods high in iron are liver, shellfish ans mussels, roasted pumpkin and pumpkin seeds, sesame oil, cocoa powder, chocolate.
- Magnesium takes care of the balance of the nervous and muscular systems. Some of the main foods high in magnesium are green leafy vegetables, nuts, beans, soybeans, fish, pumpkin seeds, sunflower seeds.
- Manganese is important for the composition of the bones and of certain enzymes. Main food sources of manganese are nuts, beans and other legumes.
- Molybdenum is very important for the production of certain enzymes. Main food sources of molybdenum are beans, grains, nuts.
- Phosphorus is necessary for the proper functioning of the cells, for the regulation of calcium, for healthy bones and teeth. Some of the best foods high in phosphorus are rice and oat bran, pumpkin and watermelon seeds, sunflower seeds, cheese, shellfish, sesame seeds and tahini, brazil nuts and pine nuts.
- Potassium is necessary for the proper functioning of the heart, kidneys, nervous system, muscles and other organs. Foods high in potassium are potatoes, bananas, apricots, legumes, carrots.
- Selenium assists the function of the thyroid gland and prevents the development of cancer cells. Some of the selenium foods are brazil nuts, shellfish (oysters, mussels, snails), liver, fish, sunflower seeds, bananas.
- Sodium is important for fluid balance in the body. Foods high in sodium are salt, bacon, green olives, cheese, blue cheese, goat cheese.
Knowing what is included in the list of vitamins and minerals will help you achieve and maintain a healthy diet and lifestyle.
