20 Best Foods for Every Vitamin and Mineral

9. Vitamin B6

Why you need it: Vitamin B6 is basically an umbrella that refers to six different compounds of vitamin B that exhibit similar impacts on the human body. These six essential compounds aid the body in forming haemoglobin, which is an instrumental part of our red blood cells, along with metabolizing foods, stabilizing blood sugar levels, and forming antibodies that fight off diseases.

Where to get it:

You can obtain vitamin B6 from countless food sources, such as poultry, fish and beef liver. However, if you are a vegetarian, you can rely on the richest sources of this nutrient, such as garbanzo beans, more commonly known as chickpeas.

One cup of canned chickpeas can provide you a whopping 1.1 milligrams of vitamin B6, which makes up an impressive 55% of your daily dosage requirement. A lentil and chickpea salad is an excellent idea for a nourishing and fulfilling lunch.

Are Chickpeas Acidic

10. Iron

Why you need it: 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.

Where to get it:

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

11. Lycopene

Why you need it: Lycopene is a powerful chemical pigment that can be obtained from all red vegetables and fruits, and it boosts a potently effective antioxidant profile. Researchers reveal that lycopene aids in shielding the body against a wide variety of chronic ailments, including several kinds of cancers and heart diseases.

Where to get it:

Tomatoes are one of the richest and best source to obtain lycopene, and you can also obtain this nutrient from tomato-based products, such as tomato sauces, purees, soups and pastes. One cup of tomato sauce packs up a whopping 75mg of lycopene. Tomato and bread soup is a terrific meal to fill you up and eliminate a lycopene deficiency.

Keep in mind that raw and unprocessed tomatoes are not as rich in lycopene. Also, watermelons even undermine the lycopene concentration of tomatoes, by providing an impressive 12mg lycopene in each wedge, as opposed to the 3mg found in one tomato.

Do Tomatoes Have Fiber

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