What foods are high in vitamins and minerals ?

Food Sources of Vitamins

Vitamins are important for the normal functioning of our body, as they play a vital role in cell functions, growth, and development.

 Vitamins can be grouped into two types:

1            1.   Water soluble vitamins

2           2.    Fat soluble vitamins

Out of the 13 essential vitamins, four vitamins, namely, vitamins A, D, E and K, are fat soluble vitamins, while the other 9 vitamins, including vitamins C and the B vitamins, are water soluble vitamins. Fat soluble vitamins can be stored in the fatty tissues, whereas water soluble vitamins except B12 are flushed out of the body through and should be replenished regularly.

One has to include a variety of foods in his/her diet in order to obtain all essential vitamins, as there is no single food that can provide all the vitamins to the body.

Many people have the misconception that they can fulfill their vitamin requirement through supplements or pills. However, many food sources of vitamins are available and by including such food groups in a balanced way, one can easily meet the daily requirement of most of the vitamins. There are several natural sources of vitamins are available. Given below is a list of all the vitamins and their natural sources.

What are natural food sources of vitamins?

Here is a list of some of the best natural sources of vitamins. A diet that includes most of these fruits, vegetables, meats, and dairy products will ensure that you get your daily vitamin requirement, without the need to supplements.

Vitamin A

Vitamin A plays a vital role in bone growth, vision and cell division. It promotes good vision and helps to maintain healthy bones, teeth, skin, and soft tissues. Sources of Vitamin A include both animal and plant sources.

Animal sources include the following:

    Eggs

    Chicken

    Fish

    Seafood

Fruits and vegetables are good plant sources. Some of the fruits that are high in vitamin A include:

    Apple

    Apricots

    Oranges

    Mangos

    Cantaloupe

    Watermelon

    Kiwis

    Plums

    Peaches

    Blackberries

Some of the vegetables that are high in vitamin A are

    Greens

    Carrots

    Spinach

    Collards

    Pumpkin

    Peas

    Broccoli

    Tomato

    Turnip

    Escarole

    Wheat germ

Dairy products such as cheese, milk, and yogurt are also good natural sources of vitamin A.

Vitamin B Group

Vitamin B complex includes B 1 or thiamine, B2 or riboflavin, B3 or nicotinic acid, B6 or pyridoximine, B12 or cobalamin, and folate folic acid. Vitamin B complex helps in cell repair, digestion, and metabolism, and boosts the immune system. Some of the best food sources of vitamin B include:

    Asparagus

    Bananas

    Broccoli

    Dates

    Dairy products

    Fish

    Figs

    Nuts

    Seeds

    Spinach

    Pulses

    Potatoes

Vitamin C

Vitamin C is vital for growth and it boosts the immune system, thereby preventing many ailments such as high cholesterol, high blood pressure, malabsorption of iron, etc. We already know that citrus fruits are rich in vitamin C; however, apart from citrus fruits, other foods that are high in vitamin C include:

    Broccoli

    Spinach

    Green pepper

    Peas

    Potatoes

    Lemons

    Strawberries

    Pears

    Lime

    Chicken

    Seafood

    Pork

Vitamin D

Vitamin D is vital for healthy bones and teeth. It helps to absorb calcium and maintain the level of calcium and phosphorus. Sun is the best source for vitamin D. However, several food sources are also available. Some of the best food sources of Vitamin D include:

    Breakfast cereals like corn flakes

    Mashed potatoes

    Dairy products

    Dark green leafy vegetables

    Milk

    Yogurt

    Ice cream

    Organ meats such as liver, kidneys

    Eggs

    Mackerel

    Salmon

Vitamin E

Vitamin E is an antioxidant and helps in the production of red blood cells. Foods that are rich in vitamin E include:

    Avocado

    Tomato

    Watercress

    Brussels sprouts

    Spinach

    Berries

    Salmon

    Whole grain products

    Nuts

    Olive oil

    Sunflower oil

    Mackerel

Vitamin K

Vitamin K plays a vital role in the blood clotting process in the body and helps to maintain strong bones. The best food sources of Vitamin K include:

    Meat

    Liver

    Egg yolk

    Whole grain

    Vegetables like

    Brussels sprouts

    Celery

    Parsley

    Iceberg lettuce

    Peas

    Asparagus

    Cabbage

    Cucumbers

    Broccoli

    Soybean

Vitamin P

Vitamin P, also known as bioflavonoids, helps in blood circulation by strengthening the capillaries. People whose diet includes fruits and vegetables, automatically can fulfill vitamin P requirement, as brightly colored fruits and vegetables are good sources of vitamin P. The best food sources of vitamin P include:

    Fruits such as 

    Oranges

    Lemons

    Lime

    Tangerines Mangos

    Grapefruit

    Cherries

    Blackberries, 

    Plums

    Vegetables such as 

    Carrots

    Tomatoes

   Green pepper

    Broccoli

    Onions

    Red wine

    Buckwheat

    Garlic

    Herbs like milk thistle, pine bark, and yarrow

Apart from these natural sources of vitamins, dietary supplements help to fulfill the vitamin requirements, if the food that you eat does not supply the required amount of vitamins. It is best to consult a doctor to find out if you are suffering from any vitamin deficiency. Based on the doctor’s advice, you can then either improve your diet or consume appropriate supplements.

Few questions with answers on vitamins and minerals

What foods are high in vitamins and minerals?
Trace elements are also essential nutrients that your body needs to work properly, but in much smaller amounts than vitamins and minerals. Trace elements are found in small amounts in a variety of foods such as meat, fish, cereals, milk and dairy foods, vegetables and nuts.

What is the main function of vitamins in the body?
Pantothenic acid is essential for the metabolism of food. It is also plays a role in the production of hormones and cholesterol. Riboflavin (vitamin B2) works with the other B vitamins. It is important for body growth and the production of red blood cells.

What foods have minerals in them?
Milk and other dairy products — such as yogurt, cheese, and cottage cheese — are good sources of calcium. You'll also find this mineral in broccoli and dark green, leafy vegetables. Soy foods and foods fortified with calcium, including some kinds of orange juice and soy milk, are also good sources.

What foods are high in vitamin B?
Vegetarian Vitamin B-12 Food Sources. Vitamin B-12 is mostly available only in animal foods: meat, fish, poultry, eggs, and dairy products. You can also get this important nutrient in some nutritional yeasts, as well as from fortified cereals and soy milk. Vegans need to take a vitamin-B supplement daily.

Hope this helps.