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VITAMINS
Fruits are rich in vitamins, especially vitamin C. Vitamin C helps the body develop resistance to infections and also helps absorption of iron. It also supports healing of wounds and repair of tissues. The fruits high in vitamin C include citrus fruits like oranges, grapefruits and lemons; berries like strawberries and blackcurrants; kiwis; papayas; melons like cantaloupes and honeydew; tomatoes; peppers and watermelons.
MINERALS
The minerals that are found in a number of different foods include calcium, magnesium, phosphorus, potassium, sulphur and sodium. These minerals play an important role in maintaining the health of your body. They help build strong bones and teeth as well as regulate normal nerve function throughout the body. The minerals found in fruits include copper, iron, magnesium, manganese, potassium, selenium and zinc.
SOURCES OF MINERALS
Most fruits are rich in vitamins and minerals.
Fruits are excellent sources of vitamins and minerals. They can help you maintain a healthy body, improve your mood and keep your skin glowing. In addition, fruits are a good source of fiber, which helps to keep your digestive system running smoothly.
Vitamins and minerals are essential for normal growth and development. They are important for many functions in the body, including bone health, muscle growth, blood clotting and nerve function.
There are 13 vitamins that you need to consume every day through your diet or supplements (see table below). These vitamins cannot be synthesized by the body on its own so they must be obtained through food sources or supplements.
The most common mineral deficiency is iron deficiency anemia because most Americans do not consume enough iron-rich foods or take iron supplements when needed (1). Iron deficiency anemia causes fatigue and weakness because there is not enough oxygen being carried throughout the body by red blood cells due to low levels of hemoglobin (2).
Minerals are found in foods that come from the earth such as nuts and seeds, meat, poultry fish and seafood (3). There are two types of minerals: macrominerals (calcium
There are a lot of foods that are rich in vitamins and minerals. The following is a list of some of them:
Foods rich in vitamins
Vegetables and Fruits – The best sources of vitamin C, beta carotene, and folic acid. In addition fruits and vegetables provide important minerals such as calcium, iron and magnesium. Some examples include orange juice, broccoli and cantaloupe, mint leaves etc.
Milk – Milk is a good source of calcium, riboflavin, phosphorus and magnesium. You can add milk to your daily diet by drinking it with cereals or taking it as a milkshake after dinner.
Meat – Meat provides protein besides vitamins B3, B12 and iron which are essential for healthy living. You can eat meat at least three times a week so that you can get enough nutrients from it. Some examples include fish like tuna steak or chicken breast fillets etc.
Grains – Grains provide adequate amounts of vitamin B1 (thiamine), niacin, thiamine (B3), pantothenic acid (B5) and folic acid (B9). Some examples include brown rice, whole grain breads etc
Vitamins and minerals are that part of our diet that help to keep our bodies healthy. They are essential for growth and development, reducing the risk of several diseases. The human body cannot produce vitamins or minerals on its own. Therefore, they must be obtained from food sources.
Vitamins are organic compounds that cannot be synthesized by the body itself but are needed for metabolism and normal functioning of cells. They are divided into two groups: fat-soluble (A, D, E and K) and water-soluble (B1, B2, B3, B6, B9 – folic acid, B12).
Minerals are inorganic elements necessary for the body’s normal functioning. They include calcium; chromium; copper; iodine; iron; magnesium; manganese; molybdenum; selenium; silicon; sodium; zinc.
Vitamins are organic compounds that are essential to a wide range of body functions. Vitamins may be divided into two categories: fat-soluble and water-soluble. Water-soluble vitamins dissolve in water, and the body excretes any excess amounts in urine. Fat-soluble vitamins are absorbed through the digestive system and stored in the liver.
Minerals are inorganic elements that play an important role in many biological processes of living organisms, such as plants and animals, including humans. They are usually solids at room temperature and dissolve readily in water.
Vitamins and minerals are found in a variety of foods. The following list includes the most common sources of vitamins and minerals.
Foods Rich in Vitamins
Vitamin A: Liver, milk, eggs, fish oil, vitamin supplements
Vitamin B complex: Brewer’s yeast, whole grains, legumes (beans) and nuts
Vitamin C: Citrus fruits and vegetables (such as broccoli), tomatoes, potatoes and peppers
Vitamin D: Fish liver oil (cod liver oil), egg yolks, butterfat and some mushrooms
Vitamin E: Wheat germ oil, wheat germ oil cake, spinach leaves and alfalfa leaves
Vitamin K: Green leafy vegetables (kale, collards), cabbage family vegetables (cauliflower), Brussels sprouts
Vitamins and minerals are both essential for good health.
Vitamins are necessary for normal growth and development, while minerals help support many functions in the body. Some minerals, like calcium and magnesium, are involved with bone health. Others, like iron and zinc, affect how blood cells develop and function.
Minerals can be obtained from food sources or dietary supplements. However, vitamin supplements are not recommended as a substitute for eating a balanced diet that contains adequate amounts of vitamins and minerals.
Foods Rich in Minerals
The following table lists some examples of foods rich in many different types of minerals:
Source: USDA Nutrient Database
Foods rich in minerals include:
Meat, poultry and fish. The main sources of minerals in the diet are meat and other animal products such as dairy products. Meat is also a good source of iron and zinc.
Whole grains, breads, cereals and starchy vegetables. These foods are sources of calcium, magnesium and potassium.
Fruit and vegetables. Fruits and vegetables contain a wide variety of minerals including calcium, magnesium, potassium and sodium. Some fruit and vegetables are particularly high in certain minerals, for example bananas are a good source of potassium while dried apricots are rich in iron.
Milk, cheese and yogurt. Milk is an excellent source of calcium while cheese provides small amounts of many different minerals such as iron and zinc as well as protein. Yogurt also contains small amounts of a wide range of minerals along with live cultures which may help prevent digestive problems such as diarrhea or constipation.
There are many sources of minerals, including the following:
Dietary minerals are found in foods that you eat. They can include calcium, iron, magnesium and potassium. These are needed to keep your body healthy. You can get them from foods such as vegetables and fruits, grains, meats and dairy products.
These minerals also come from drinking water and other liquids. Some people also take supplements to help them meet their daily needs for these minerals.
The main sources of vitamins are fruits and vegetables. It’s important to eat a wide variety of fruits and vegetables every day to get enough vitamins and minerals in your diet.
The human body needs a variety of vitamins and minerals to function properly. The body cannot make these substances on its own, so they must be consumed through diet or supplements.
Foods that are rich in vitamins and minerals include fruits, vegetables, grains and nuts. Vitamin supplements can also be taken as a source of nutrients.
Vitamins are organic compounds that the body needs in small amounts to stay healthy. They come in two types: fat-soluble (vitamins A, D, E and K) and water-soluble (B vitamins). Some vitamins have more than one function.
Minerals are inorganic substances that the body needs in small amounts for growth and maintenance, including calcium, phosphorus, sodium, potassium and magnesium among others.