Top 21 Foods for Every Vitamin and Mineral

In order to ensure the body functions smoothly and enjoys maximum energy levels along with good health of all its organs, it requires a wide variety of essential nutrients, which include the protective antioxidants that ward of diseases, the heavy minerals that build up our bones, and vitamins that regulate several bodily processes.

Now, even though a daily supplement can help you obtain some of these nutrients, only a wholesome and mindful diet comprising of real foods can replenish your body with all the essential nutrients that you need on a daily basis.

It is essential to obtain your vitamins and minerals as nature intended, which is only through your food. We’ve picked out all the best foods that can provide your body an abundance of vitamins, minerals and other essential nutrients, along with some delicious recipes to give your taste buds a nutritious treat.

Recommended Vitamins To Take

Here, take a look:

1. Vitamin A

Vitamin A and all its types are extremely essential to maintain a strong immunity, regulate reproductive behaviours and primarily, strengthen our vision. Vitamins A, particularly beta-carotene, are extremely essential for ensuring the proper functioning of the retina, cornea and even the eye membranes.

Sweet potatoes pack up the richest concentration of vitamin A, and all you need is one medium-sized baked sweet potato to load upon more than 28000 IU of vitamin A, which is a whopping 561% of your daily dosage requirement. So, fix your family a delicious appetizer of oven-roasted sweet potato wedges instead of the oily regular fries.

Vitamins A can also be obtained from other food sources, such as carrots, eggs, beef liver, fish, spinach and milk.

Vitamin A Retinol Food Sources

2. Iron

The proteins present within our body require iron to transport oxygen and promote the growth of cells. Most of the iron consumed by the body is found within haemoglobin, which is basically the protein within our red blood cells that is responsible for transporting oxygen to all the tissues throughout the body.

You can obtain dietary irons in two basic forms. The first is heme iron, which can be obtained from animal-based foods, such as red meat, poultry and fish. Chicken liver is the richest food-based source of heme iron, just one serving can provide your body a whopping 11mg of iron, which makes up 61% of your daily dosage requirement for this mineral.

The second is nonheme iron, which can be obtained from plant-based sources, such as beans and lentils. For a scrumptious iron-rich meal, fix yourself a delicious dinner of chicken livers served with Madeira and caramelized onions.

Can You Freeze Chicken Livers


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1 comment
Ibrahim Isah - February 8, 2018

Lovely and fantastic. Can’t wait to have all these eaten. Please keep the good work, cause am enjoying your health lectures. THANKS.

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