Where Can I Find Them?

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.

Fat-soluble vitamins

Vitamin A– carrots, pumpkin, spinach

Vitamin D– dairy, egg yolk, sunflower seeds

Vitamin Esafflower oil, olive oil, peanut butter

Vitamin K– wheat bran, milk, green leafy vegetables

Water-soluble vitamins

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

Major minerals

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

Trace (or minor) minerals:

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

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