Based on my last two posts, you’re probably thinking, okay, it’s good to know all this stuff but what do I need to eat to get these types of vitamins and minerals? Well, you can always take the pill supplements, however, getting your vitamins and minerals from the food itself is always best. Because it’s a lot of information, once again, I’ve compiled a short list of information for every vitamin and mineral.
You can also check out one of these links with charts that are probably easier to follow and have more details. Make sure you also read the columns that talk about signs of deficiency in each vitamin or mineral. It’s absolutely important to be aware of our bodies and know how to detect them when we’re lacking a vital nutrient.
Vitamin A– carrots, pumpkin, spinach
Vitamin D– dairy, egg yolk, sunflower seeds
Vitamin E–safflower oil, olive oil, peanut butter
Vitamin K– wheat bran, milk, green leafy vegetables
Vitamin C– citrus fruits, broccoli, green leafy vegetables
Vitamin B1 (Thiamin)- whole grain products, sunflower seeds, oatmeal
Vitamin B2 (Riboflavin)-eggs, milk, onions
Niacin-chicken, peanut butter, rice
Vitamin B6 (pyrodoxine)-bananas, wheat bran, sunflower seeds
Folacin (folic acid)-lentils, kidney beans and nuts
Vitamin B12-mussels, crab, eggs
Pantothenic acid-egg yolks, legumes, wheat grain
Biotin-mushrooms, bananas, salmon
Calcium-dairy, tofu, fortified soy milk
Phosphorous-dairy, fish, nuts
Sulfur-eggs, garlic, lettuce
Magnesium-yogurt, eggs, rolled oats
Sodium-table salt, seafood, cheese
Potassium-spinach, potatoes, bananas
Chloride-lettuce, celery, and tomatoes
Iron-dried fruit, spinach, other leafy green vegetables
Zinc-avocados, cashews, asparagus
Iodine-seafood, iodized salt
Fluoride-fluoridated water, seafood, tea
Copper-seafood, sesame seeds, nuts
Chromium-cheese, fruits, nuts
Selenium-egg yolk, garlic, whole-grain flour
Manganese-avocados, nuts, vegetables
Molybdenum-legumes, grains, leafy green vegetables
What's Good 