20 Best Foods for Every Vitamin and Mineral

3. Vitamin D

Why you need it: Vitamin D is extremely necessary and the body generates it naturally when the skin is exposed to sunlight. It aids in promoting the growth of our bones, along with aiding the body in absorbing calcium. Vitamin D is essential for the growth of our cells, a strong immunity and to eliminate the symptoms of inflammation.

Where to get it:

Fatty fish varieties, such mackerel, herring, swordfish and salmon, are one of the very few dietary sources of naturally-occurring vitamin D. Cod liver oil leads the pack with a whopping 1,360 IU in every tablespoon. You can also consume vitamin D with fortified foods, such as yogurt, orange juice, cereals, and milk.

Swordfish can provide you an impressive 566 IU of vitamin D, which is roughly 142% of your daily dosage requirement. Fix yourself a scrumptious vitamin D-packed meal of Swordfish Mexicana to consume this nutrient with a delicious taste.

4. Vitamin E

Why you need it: Vitamin E is a potent antioxidant that shields our body cells from the attacks of free radicals, which are basically harmful molecules that invade our body. This powerful antioxidant is essential to strengthen our immunity, and to promote healthy functioning of our blood vessel and clotting, which tends to occur when we cut ourselves.

Where to get it:

Wheat germ is the richest food-based source of obtaining vitamin e, and one serving can provide you a whopping 20.3 mg, which is 100% of your daily dosage requirement. However, most people prefer to obtain their vitamin E fix from other sources, such as almonds, which pack up 6.8mg in every one ounce serving, nearly 34% of your daily requirement.

Sunflower seeds are also loaded with vitamin e, and a one ounce serving can provide you an impressive 7.4 mg, nearly 37% of your daily requirement. So, fix yourself a vitamin E-packed breakfast of barley with sunflower seeds and bananas.

5. Folate

Why you need it: Folate is a kind of vitamin B which is extremely essential for pregnant women as it can aid in preventing birth defects amongst new-borns. It is also essential for everyone else as it aids the body in the generation of protein and new tissues.

Where to get it:

You can obtain folate from countless easily-obtained foods, such as dairy products, fruits, dark green leafy veggies and nuts. Beef liver packs up the richest density of folate, however, if you can’t stomach the thought of eating liver, spinach can also provide you an impressive concentration of folate.

Half a cup of boiled spinach is all you need to consume 131 mcg of folate, which is nearly 33% of your daily dosage requirement. You can obtain folic acid, which is a man-made type of folate, from several cereals, grains and breads. An apple and spinach chicken casserole will brim up your body with heaps of folate.


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