Vitamins and Minerals for a Happy Healthy Body – Easy Regular Food Source
February 5, 2013
Vitamins and Minerals are essential for the body and they help in vital functioning of the human body. These are some simple easy sources of vitamins and minerals for a good healthy diet and happy health.
| Food |
Non-Meat Egg source |
Meat and Egg Source |
| Calcium |
Milk, Spinach, Fortified Cereals |
|
| Choline (Vit B Complex) |
Milk, Peanuts |
Liver, Eggs |
| Chromium |
Some Cereals |
Meat, Poultry, Fish |
| Copper |
Nuts, Seeds, Cereals |
Seafood |
| Fiber |
Cereal, peas, lentils, fruits, vegetables |
|
| Fluoride |
fluoridated water or mouth rinses |
Some sea fish |
| Folic Acid |
Dark leafy vegetables, Whole grain bread, fortified cereals |
|
| Iodine |
Iodized salt |
|
| Iron |
Fortified cereals, Lentils |
Meat, Eggs |
| Magnesium |
Green leafy vegetables, Almonds |
|
| Manganese |
Nuts, Tea, Whole grains |
|
| Phosphorous |
Milk, Dairy Products, Bread |
Meat, Eggs |
| Potassium |
Banana, Potatoes, Yogurt |
Tuna Fish |
| Selenium |
Brazil Nuts |
Organ Meat, Seafood |
| Sodium |
Salted Butter |
Salted Meat |
| Vitamin A |
Carrots, Spinach, Fortified cereal |
|
| Vitamin B1 |
Whole grain, bread, cereal |
|
| Vitamin B2 |
Milk, Bread |
|
| Vitamin B3 |
Whole grain, bread, cereal |
Meat. Fish, poultry |
| Vitamin B5 |
Oats, Potatoes, Cereal, Potatoes |
Chicken, Meat |
| Vitamin B6 |
Fortified cereals |
Organ meat |
| Vitamin B7 |
Many fruits |
Liver, meat |
| Vitamin B12 |
Fortified cereals |
Meat, Poultry, Fish |
| Vitamin C |
Oranges, Lime, Broccoli |
|
| Vitamin D |
fortified milk products, fortified cereals |
Fish liver oils, fatty fish |
| Vitamin E |
almonds, peanut butter |
|
| Vitamin K |
Green vegetables like spinach, sprouts; cabbage |
|
| Zinc |
Fortified cereals |
Red meats, some seafood |
|
|
|
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