20 Best Foods for Every Vitamin and Mineral

12. Omega-3 fatty acids

Why you need it: Most people believe that all kinds a negative reputation, however, certain kinds of fats, especially omega-3 fatty acids, a type of polyunsaturated fat, are extremely essential and healthy when consumed moderately. You see, omega-3 fatty acids aid in reducing inflammation throughout the body, and they are instrumental for the health of the brain.

Where to get it:

It is important to understand that there are two categories of omega-3 fatty acids. The first is Alpha-linolenic acid (ALA), which can be obtained from green vegetables, seeds, nuts, and vegetable oil. The second category includes eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which can be obtained from fatty fish, such as mackerel, herring, sardines and wild salmon.

A one cup serving of tuna salad is all you need to pack up an impressive 8.5 grams of these heart-healthy polyunsaturated fatty acids. We recommend you to create a delicious treat of apple and cheddar tuna pitas served with walnuts to stock up on these healthy fats.

13. Potassium

Why you need it: Potassium is an instrumental electrolyte, which is required by the body to control and regulate the electrical activity that takes place within the heart. Moreover, potassium is needed to build protein and muscles, along to aid the body in breaking down carbohydrates and converting them into energy.

Where to get it:

You can obtain potassium from regular potatoes, beet greens, chicken, fish, tomato paste, red meat and several other sources. Sweet potatoes are undoubtedly one of the richest sources of this mighty mineral, and one medium-sized baked sweet potato can provide you a whopping 700mg of potassium. So, if you have a potassium deficiency, get your fix of this mineral by devouring a sweet potato casserole with marshmallows for diner.

14. Riboflavin

Why you need it: Riboflavin, another extremely essential form of vitamin B, also boosts powerful antioxidant properties that aid the body in fighting off various diseases, generating red blood cells and generating energy.

Where to get it:

A 3-ounce serving of beef liver, which happens to be richest source of naturally-occurring riboflavin, can provide you with a whopping 3 milligrams of this vitamin. If you’re a vegetarian or a not a big fan of liver, you can obtain this nutrient from a much more convenient source, like fortified cereals such as Wholesome Morning Granola or Kellogg’s All-Bran.


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