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20 Best Foods for Every Vitamin and Mineral

15. Lysine

Why you need it: Lysine, also referred to as l-lysine, is an amino acid that aids the body in absorbing calcium, and producing collagen needed for bones and connective tissues. Moreover, lysine also plays an instrumental role in the formation of carnitine, an essential nutrients that aids in regulating and normalizing cholesterol levels of the body.

Where to get it:

You can obtain lysine from all protein-rich animal-based foods. Red meat is one of the best sources of lysine, and you can also obtain it from legumes, nuts and soybeans. For a scintillating lysine-packed dinner, start your meal with the scrumptious taste of autumn cranberry beef stew.

16. Magnesium

Why you need it: The human body requires magnesium for more than 300 biochemical reactions, including regulating, the functions of our nerves, the strength of our bones, maintaining muscles, and steadying the rhythm of the heart.

Wheat bran is one of the richest sources of magnesium, and a quarter cup can provide you an impressive 89mg of magnesium, which roughly makes up about 22% of your daily recommended dosage of this powerful mineral.

Where to get it:

However, in order to reap a beneficial dose of magnesium, you must eat unrefined grains for the removal of germ and bran, as seen in white and refined breads, causes all the magnesium to be eliminated. You can also obtain magnesium from cashews, almonds, and leafy green veggies, especially spinach. Morning glory muffins are a great trick to stock up some magnesium for breakfast.

17. Niacin

Why you need it: Niacin, another member of the vitamins B family, is extremely essential to aid the body in converting food into energy. It also aids in strengthening the digestive system, normalizing and regulating the functions of the nerves, and boosting the health of the skin.

Where to get it:

You can obtain niacin from several food-based sources. Dried yeast happens to be its richest source, however, if you seek something more delicious, look no further than unsalted peanuts and natural homemade peanut butter. One cup of raw peanuts can provide your body a whopping 17.6mg of niacin, which makes up more than 100% of your daily recommended dosage of this vitamin. You can also obtain niacin from chicken and beef liver. If you want a healthy niacin-rich dessert to eat on the go, fix yourself some chocolate peanut-butter energy bars.

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