Healthy Vitamin & Mineral Rich Foods

Vitamin D Foods

Vitamin D can be supplemented, and it can also be created by the body. Many people across the world have a Vitamin D deficiency, which causes an increased risk of cardiovascular problems and cancer. Getting more Vitamin D into your system can result in increased levels of feeling happy, more regularity in regards to your blood pressure, and can help your bones and muscles become stronger. Getting more sun is part of the answer, but you can also eat foods that are rich in Vitamin D.

Vitamin E Foods

Your skin will thank you when you’re getting the right amount of Vitamin E from natural sources. Aside from the benefits it provides to your skin and hair, this is also high in antioxidant value. This means it will help with a host of problems including preventing cancer, and lowering your cholesterol levels. If you end up getting a cut or other scar-leaving wound you can count on proper Vitamin E levels to prevent scarring.

High Fiber Foods

Fiber helps keep things moving through the digestive system, reduces the transit time of food, and helps your body eliminate toxins by helping to keep your colon in top form. You don’t want to rely on fiber-infused foods you can find in boxes at the store, as there is plenty of dietary fiber found in fruits and vegetables. Not getting enough fiber leads to things like constipation and hemorrhoids, so it’s best to be sure you’ve got it covered. Just be sure to ease your body into getting more fiber.

Folic Acid Foods

The number one reason why you want to make sure you’re getting enough folic acid is because it helps you be in a better mood. It’s also responsible for helping your heart function at its best, and keeping your brain sharp. If you don’t get enough of it you might find that you’re moody, that you can’t think clearly, and men might find that their libido isn’t as high as they’d like it to be.

Iodine Rich Foods

The thyroid plays a major part in the body, and iodine can help it stay healthy. It’s also good for keeping your energy levels up, keeping your hair and nails looking good, and helping to get rid of toxins from the body, even helping to clear out some of the toxic metals that can be found in the body. If you don’t get enough iodine you might find yourself feeling sluggish and gaining weight.

Iron RIch Foods

Iron is one mineral you don’t want to be without. The first thing you’ll notice if you’re not getting enough iron is that you feel tired all the time. If you find that you can’t last long while exercising, it might not simply be because you’re out of shape, you could also be running low on iron. There are plenty of iron-filled foods out there to keep you topped off, so in most cases it just takes a few diet adjustments to get enough.

Vitamin K Foods

Vitamin K doesn’t get a lot of media attention the way some of its vitamin cousins do, but it’s a pretty powerful addition to your diet. It helps make your bones strong, and can help your brain as well. You can find this in several different green foods, most notably spinach which is one reason that’s considered a superfood. For women it can help regulate menstrual cycles, and it helps blood clot for both genders.

Magnesium Rich Foods

Some of the most notable benefits of magnesium include helping to prevent diseases of the heart, and along with calcium helping to undo osteoporosis. You might find yourself overly anxious or depressed if you’re not getting enough of this vital mineral. The good news is that it’s not too hard to get more of it into your diet, by paying a bit more attention to foods that are rich in it.

Niacin Foods

Getting enough niacin is important to your health and wellbeing, and is a vitamin that shouldn’t be overlooked. Luckily there are plenty of delicious foods that contain it in large amounts, making it easy to consume your daily needs. If you’ve been told you have a niacin deficiency, paying extra attention to these foods will turn things around pretty quickly.

Omega-3 Foods

Omega-3 consistently makes the news with more and more health benefits attributed to it, so it’s a good idea to start incorporating more of these foods into your daily menu. But aside from some well-known sources, where else can you find omega-3 fatty acids in abundance? We’ve gathered some of the best, and tastiest sources, including a few you might not have known about.

Potassium Rich Foods

Low potassium levels can lead to having aching muscles, an irregular heartbeat, and other symptoms. Getting enough potassium will help with your digestion, as well as the functioning of your muscles. You’ll also be reducing your chance of having a stroke. Bananas often get the credit for having plenty of potassium, but there are other foods that have even more than they do. Avocadoes and apricots are just a few other high-potassium foods you might be lacking.

High Protein Foods

Protein helps your muscles heal and rebuild themselves, so it’s a good idea to make sure you’re getting enough of it if you’re strength training or lifting weights. It also helps you to feel full, so adding a quality protein to a meal with vegetables and carbohydrates is a good way to be in the zone and cruise through to your next meal. There are plenty of great-tasting foods that are high in protein, so this is typically one of the easier dietary changes to make if you’re coming up short.

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12 Comments

  1. Lana says:

    I want to know the deferent opinion about gout milk and gout product in competing whith cow ?? For better obzorbchion of calcium in 59 years old female!!! To do better for ostioatritis. Thank you for your time,Lana

    • Steve says:

      Lana, All goat mik is A2 (Google A@ Milk) and is easier to digest and the BCM7 does not get out into the blood stream. Read “K2 and the Calcium Partadox” by Kate Rheume-Bleu. A very good book about how to keep your arteries clean and your bones strong.
      Steve

  2. Jacinda says:

    Perhaps a list of zinc-rich foods as well?

  3. Manoj says:

    A hearty-full thanks for all the information provided. By far this is the best page i have ever visited to know about healthy food.

  4. MILIND says:

    Which supplyment for best bald hair

  5. marie says:

    Looking for food that contain high levels of igfbp-3 (L- Carnitine)

  6. amit das says:

    very good effort . But from where i can take beta carotene and lycopene ?

  7. marty says:

    I really want to diet

  8. MJ says:

    Great site..i have learned a lot from this and ill share this to my students..

  9. Ruth says:

    A really amazing site which has helped me a real lot!!
    Just wish there was a way to subscribe or be a member…

  10. Merit says:

    I’m doing a project on this and this is perfect for my research.

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