Healthy Vitamin & Mineral Rich Foods

The Standard American Diet leaves much to be desired, and leaves the body shortchanged on many essential vitamins and minerals. Left unchecked these shortages can lead to a malfunctioning of basis systems throughout the body including the digestive system, neurological system, and circulatory system. It’s essential to get a mix of nutrient-rich foods into the body on a daily basis to give it a fighting chance against viruses and diseases. Here is a breakdown of some of the most crucial, and often overlooked vitamins and minerals, and why they’re so important.

Foods High in Protein

Here are the top 15 foods highest in protein to help you reach your daily protein target. As you might suspect there are plenty of meats on the list, but there are also a few surprising sources of protein that are worth checking out. Whether you’re building muscle or just want to eat a properly balanced diet, this list can help.

Foods High in Fiber

Reaching your Recommended Daily Value of fiber each day is an important part of your overall health, and these high fiber foods will definitely put you on the right path. You’ll notice that not a single one will do the job itself, so it’s important to eat a varied diet full of fruits, vegetables, legumes, and grains to get you to your full day’s supply of fiber.

Foods High in Potassium

Find out which foods rank highest in potassium, as well as why it’s so important to keep a healthy level of potassium in the body. We’ve got the definitive guide to keeping your potassium level where it needs to be, and once you know the foods that have the most potassium you’ll be able to shop with confidence.

Foods High in Iron

Here are the top 15 foods highest in iron that you should consider adding to your menu on a regular basis to keep your iron level where it needs to be. It’s best to eat a varied diet full of fruits, vegetables, protein, and healthy fat, but these foods will help give you peace of mind that you’re getting enough iron.

Foods High in Calcium

Here are the top 15 foods with the most calcium so you’ll have a strong grasp of the types of foods to seek out if you’re looking to increase your calcium level.

Foods High in Magnesium

Each of these foods will help get you to the total number of milligrams of magnesium you need for the day. The good news is that they each contain additional vitamins and minerals you need, so you will be getting a broad nutritional boost by eating them. In many instances they also have other healthy factors like protein or fiber.

Foods High in Vitamin D

Check out which foods rank highest in Vitamin D so you can favor these foods if you’re concerned about your Vitamin D levels. It’s always best to eat a balanced diet so you’re getting a broad range of all the vitamins and minerals you need, but these foods will make it so you’ll have an easier time of meeting your Vitamin D needs.

Vitamin A Foods

Strong teeth and bones are just the start when it comes to why Vitamin A is so important in our diets. It can improve your vision, and helps to make sure that you’ll be able to maintain your eyesight as you age. It’s helps you make more white blood cells so that you aren’t as sick for as long as you otherwise would be when you do get sick. It also has antioxidant properties, helping to destroy free radicals and keeping the body running at optimal levels.

Vitamin B12 Foods

You might want to think of this as the brain vitamin, as it helps to make sure you don’t suffer from brain shrinkage over time. But that’s not all it does, it helps several of your body’s key systems, including digestive and cardiovascular. There are also plenty of side benefits, like having better looking hair and nails. There are plenty of foods out there that can supply you with the daily allowance you’re supposed to get.

Biotin Foods

Biotin is an important B Vitamin, and one that you don’t want to go without for long periods of time. If you suspect you have a Biotin shortage, take steps to improve it through your diet before resorting to supplements. This is the most natural way to make up for any shortages, and is not too hard since most of the foods listed here are readily available and already part of many people’s regular diet.

Vitamin C Foods

Most of us know that Vitamin C can help stave off a cold, and boost our immune system so we’re less likely to get sick. The problem lies in the fact that it’s hard to consume so much fruit and vegetables in one day, even if you make a conscious effort to up your intake of Vitamin C-containing foods. But the benefits are worth it, since you’ll be doing your best to battle back things like cancer and strokes, and helping your body become more healthy overall.

Calcium Rich Foods

If you have a case of dry skin, it might not be the weather, it could be low amounts of calcium. You might also notice that your nails are brittle. This is because calcium is good for your bones, teeth, and nails. It can also help women through their periods, be an ally in a battle with cancer, and is also good for the heart if you don’t overdo it. This is one mineral you don’t want to overlook when taking into consideration your daily eating regimen. Milk and other dairy products are known for their calcium content.

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  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.

  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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