Vitamin-rich foods -
However, do you know the full list of vitamins you need to be healthy? Please note, for most people, a balanced and varied diet should provide all the vitamins they need. Speak to your GP or healthcare provider if you are concerned about nutritional deficiencies, or are considering taking a supplement.
Vitamins are absorbed and stored by your body in two different ways — many dissolve in water and are described as water-soluble, the others are fat-soluble so are better absorbed in the presence of a little oil or fat. Water-soluble vitamins: These include vitamins C, B1, B2, B3, B5, B6, B12, biotin and folate.
These vitamins only remain in the body for a short time before being excreted by the kidneys apart from B12 , which means you need a regular intake. Fat-soluble vitamins: These include vitamins A, D, E and K.
These are absorbed with fat through the intestine and may be stored in the liver. Also known as thiamine, vitamin B1 is needed for energy production, carbohydrate digestion, maintaining a healthy nervous system and heart function.
It's found in wholegrain foods such as cereals , oats, rye, millet, quinoa, legumes, pork and liver. A 25g serving of yeast extract would supply your daily needs, which is 0. You should be able to get all the thiamine you need from a balanced, healthy diet.
Also known as riboflavin, vitamin B2 helps keep the skin, eyes and nervous system healthy and enables you to access the energy from the food you eat.
Good sources include milk, eggs , fortified breakfast cereals and rice. Vitamin B2 is destroyed by UV light, so keep these foods out of direct sunlight. You should be able to get all your vitamin B2 from your diet; an average adult needs approximately 1. Also called niacin, vitamin B3 is needed for the production of hormones, including insulin, the hormone that regulates your blood sugar levels, and also for thyroxine, serotonin and other mood and brain hormones.
It's thought to be useful for conditions including depression, arthritis and circulatory disorders. Vitamin B3 is found in foods that are high in protein, such as chicken, beef, fish and nuts. Breads and cereals are often fortified with niacin.
A 50g serving of peanut butter with two slices of wholemeal bread will help you on your way to your daily needs. The amount of B3 you need is approximately mg a day. You should be able to obtain this from a healthy, balanced diet.
Vitamin B5, or pantothenic acid, is needed for conversion of the fats and carbohydrates in your diet to energy and also for supporting the adrenal glands, which regulate your stress response. The best sources of B5 are fish, poultry, wholegrains including rye, barley and millet , nuts, chicken, egg yolks, liver and green leafy vegetables.
No daily amount has been set in the UK, but you should be able to get all your needs from a healthy balanced diet. It functions primarily as a coenzyme, forming red blood cells, helping cells to make proteins, manufacturing neurotransmitters in the brain and releasing energy.
There is also evidence to suggest that it plays a role in preventing and treating many diseases. One serving of fortified breakfast cereal with a banana and one large salmon steak should get you well on your way to your daily needs. The main sources include poultry, lean red meat, egg yolks, chickpeas, oily fish, dairy produce, cabbage, leeks, bananas and wheat germ.
The average amount needed by an adult is 1. Also known as vitamin H, biotin is needed for healthy hair, nails, skin and for energy production. The beneficial bacteria that live in your gut also make biotin, so the amount you need from your diet is dependent on your gut health.
Folate, or vitamin B9, is known for its role in helping to prevent neural defects during pregnancy but it is also plays an important role in the immune system, in energy production and in preventing anaemia. The man-made form of folate is referred to as folic acid. Adults need mcg micrograms of folate each day.
A serving 80g of Brussels sprouts or fortified breakfast cereal 30g each supply approximately 88mcg and mcg respectively. A glass of fresh orange juice ml provides 49mcg and a slice of wholemeal bread toasted provides 12mcg. Other good sources include dark green leafy vegetables such as kale, spinach, asparagus, broccoli, sprouts, egg yolks, carrots, apricots, oranges, pumpkins and squashes, melons, wholemeal foods and rye.
Vitamin B12 is needed for growth, the digestive and nervous systems, as well as the production of energy and healthy blood cells. After the age of 50, the ability to absorb vitamin B12 from the food you eat declines. A large glass of milk, an egg or a serving of fortified breakfast cereal will supply your daily needs.
Animal products are the primary source of B12, these include red meat such as beef, liver and pork, shellfish and other fish, eggs and dairy produce. Vegetarians and vegans may consider fortified foods as well as sea vegetables. Most people should be able to achieve the 1.
Vitamin C supports the immune system, a healthy heart, healthy skin and gums, and helps to prevent diseases like heart disease and cancer. An orange, half a red pepper or a generous serving of watercress provides your daily needs. Other good sources are berries, pomegranates, citrus fruits, potatoes, pumpkins, cabbage, broccoli, cauliflower and spinach.
We need approximately 40mg of vitamin C per day. Vitamin A is a fat-soluble vitamin and is also known as retinol.
It protects against infections and helps prevent disease. We can get pre-formed vitamin A from meat, eggs and dairy while from fruit and vegetables we obtain beta-carotene, otherwise known as pro-vitamin A, our bodies need to convert this plant form into vitamin A.
One g baked sweet potato would provide your daily needs. Other good sources include, animal products such as liver, oily fish, eggs, milk, cheese, butter as well as broccoli, dark green leafy vegetables, sweet red peppers, pumpkins, mangoes, cantaloupe melons and apricots. The average male needs 0.
Known as the sunshine vitamin, vitamin D helps regulate the amount of calcium and phosphorus in the body, this is essential for healthy bones and may slow the progression of conditions such as osteoporosis. Vitamin D is also believed to support the immune system working with vitamins A and C and may help prevent certain cancers.
We need vitamin D for our muscles to grow and for them to function properly. You should be able to get your recommended amounts by spending minutes depending on your age and ethnicity outside in the sun each day from late March to early September.
One can g of sardines should also supply your daily needs. Other good sources include herrings, salmon, tuna, dairy produce, mushrooms and eggs — make sure you include these regularly in your diet. Government guidelines suggest that children from the age of one and adults, including pregnant and breastfeeding women, need 10 micrograms of vitamin D each day.
Although, during the summer months, most people should be able to get all the vitamin D they need from the action of sunlight on the skin, the Department of Health recommends certain individuals supplement, especially during the autumn and winter months.
Check whether you need to supplement by referring to the NHS guidelines. Vitamin E has protective, antioxidant properties and helps maintain healthy skin, a well-functioning immune system and heart.
Half a large avocado or a small handful of sunflower seeds would provide your daily needs. It's found in all vegetable oils such as sunflower and pumpkin oils, tuna, salmon, broccoli, almonds, eggs, soya and wholegrains, including oats, rye and brown rice.
The amount of vitamin E you need is 4mg for males and 3mg for females — this should be attainable from a balanced and varied diet. Vitamin K refers to a group of vitamins that play a protective role in ageing.
The vitamin is well-known for helping to build and maintain strong bones, blood clotting and wound healing. It also protects the collagen in the body and as such may support the health and youthful appearance of the skin.
It can be found in yogurt, egg yolks, fish oils, dairy produce and green leafy vegetables. An 80g serving of cooked kale or Brussels sprouts should supply your daily needs — serve with an olive oil dressing to improve your absorption. An average adult needs approximately 1 mcg for each kilogram of body weight.
You should be able to get all the vitamin K you need by eating a varied diet. Magnesium plays a role in over processes in the human body.
Some research indicates that spinach can lower blood pressure and improve heart health. Half a cup of broccoli contains just 15 calories and is also an excellent source of vitamin C and vitamin K. Vitamin K is essential for bone metabolism and blood clotting, while vitamin C enhances immune function and has antioxidant and anti-inflammatory properties.
This serving only contains around 19 calories and is rich in vitamin C, vitamin B6, and folate. Bell peppers are a great source of antioxidants such as capsanthin. They also contain quercetin , which has anti-inflammatory and antihistamine properties.
Try scrambling bell peppers with eggs, eating them in sandwiches, or serving sliced peppers with a healthful dip. Mangoes are rich in antioxidants and dietary fiber, which can contribute to better gut function and help control blood sugar. This fruit is delicious on its own, but it works equally well in a tropical fruit salad or mango salsa.
Cantaloupe is a great source of the antioxidant vitamin C, which boosts immune function and protects against several diseases. Dried fruits are also high in fiber and antioxidants.
However, dried apricots also contain a lot of sugar and calories, so it is important to consume them in moderation. This is because, like other orange vegetables, pumpkin is rich in beta carotene. Pumpkin is also a good source of antioxidants, such as vitamin C, lutein, and zeaxanthin.
Research indicates that high intakes of these substances can preserve vision and prevent common eye diseases. Eating pumpkin pie is less healthful than eating plain pumpkin, so enjoy it in moderation to avoid consuming too much sugar. Tomatoes are also rich in vitamin C and lycopene, which are antioxidants.
Like pumpkins, tomatoes and tomato juice contain lutein and zeaxanthin, which may benefit eye health. Herring is also a good source of protein and vitamin D. As a fatty fish, herring is a great option for those who want to increase their omega-3 intake for heart and brain health.
In fact, the American Heart Association AHA recommend eating 2 servings of fatty fish each week. There are two main types of vitamin A:. To aid the absorption of vitamin A, a person needs to include some fat in their diet. It is also important not to overcook foods, as this reduces the amount of vitamin A in them.
The ODS list the recommended dietary allowances for vitamin A as follows:. Vitamin A deficiency is uncommon in the U. The best way to ensure an adequate nutrient intake is to eat a varied and balanced diet, full of fruits, vegetables, whole grains, healthful fats, and lean proteins.
Vitamin B1 is an essential nutrient found naturally in foods such as pork, trout, and black beans. Learn more about natural and enriched food sources….
Vitamin D can improve bone, muscle, and immune system health. Foods with a high vitamin D content include oily fish, some mushrooms, and egg yolks…. Folate is commonly known as vitamin B9. It is abundant in leafy greens and beef liver. Find out about the health benefits of folate.
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Medical News Today. Health Conditions Health Products Discover Tools Connect. Which foods are rich in vitamin A? Medically reviewed by Amy Richter, RD , Nutrition — By Jayne Leonard — Updated on November 15, Beef liver Cod liver oil Sweet potato Carrots Black-eyed peas Spinach Broccoli Sweet red pepper Mango Cantaloupe Dried apricots Pumpkin pie Tomato juice Herring Recommended intake Summary Vitamin A needs to come from the diet, as the body does not make it.
Beef liver. Cod liver oil. Sweet potato. Further resources For more in-depth resources about vitamins, minerals, and supplements, visit our dedicated hub.
Was this helpful? Black-eyed peas. Sweet red pepper. Dried apricots.
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Potatoes are good sources of potassium, magnesium, iron, Vitamin-ruch, and Vitamin-rivh. They also contain vitamin C and most B vitamins. If you eat them with their jackets, they are a good source of fiber. However, there could be various reasons for this.
Potatoes are a high-satiety food, which means they are satisfying and filling. Some research suggests they may be more filling than other high-carb foods, such as rice or pasta.
This can help people manage their weight, as they are less likely to snack after eating potatoes. Potatoes contain a little bit of almost every nutrient you need. They are filling and can provide large amounts of resistant starch. One function of the liver is to store important nutrients for the rest of your body.
As a food, this makes it highly nutritious. Eating liver once per week is a good way to ensure that you get optimal amounts of these vital nutrients. Liver is a highly nutritious organ meat containing large amounts of B vitamins as well as other healthy substances.
Blueberries, for instance, contain anthocyanins and other polyphenols. Some research suggests these compounds can cross the blood-brain barrier and have a neuroprotective function.
The possible health effects of blueberries include:. The nutrients in blueberries may increase the levels of antioxidants in your blood and help protect your brain.
Eggs provide high-quality protein and healthy fats and are a satisfying food. Their high satiety value means you are less likely to be hungry soon after eating. As a result, eating eggs for breakfast may help with weight loss. Egg yolks contain vitamins, minerals, and various powerful nutrients, including choline.
Momordica charantiaalso known as bitter melon or bitter gourd, is a cucumber-shaped vegetable with antioxidant properties. It is commonly grown across parts of Asia, South America, and Africa, and has long played a role as a traditional medicine or medicinal food in some regions.
One g cup of cooked bitter melon contains 53 calories and also provides:. How can bitter melon benefit people with diabetes?
Cocoa powder provides iron, magnesium, copper, and manganese, as well as antioxidants. A cup of cocoa made with milk but no added sugar can make a nutritious treat.
However, the amount of nutrients you can get from eating a reasonable amount of chocolate is unlikely to have significant health benefits.
The American Heart Association recommends eating a little chocolate for enjoyment, but not for its health benefits. Dark chocolate and cocoa are very high in minerals and antioxidants. Eating them regularly may provide various health benefits. No single food can provide all the nutrients you need, but potatoes are high in nutrients and relatively easy to produce in many places, making them the most important non-cereal staple crop worldwide and essential for food security in many places.
Fried potatoes and potato chips, however, may be detrimental to health due to added fat and factors related to processing. Baked potatoes in their jackets are likely the healthiest option.
It is not possible to identify a single healthiest food, but the healthiest diet will be one that contains a variety of fresh, plant-based foods and provides a range of nutrients. Some of the most nutritious foods you can eat are oily fish, eggs, avocados, potatoes, and green leafy vegetables.
The more processed a food is, the more likely nutrients are to be destroyed or unwanted nutrients — such as sugar — to be added.
Dates are high in antioxidants, minerals, and other nutrients. They provide energy and can help sustain life in harsh desert conditions. Some research suggests they may have health benefits.
But, they do not provide protein or other nutrition you need long-term. People have also used potatoes as a survival food, but eating only potatoes would likely have a negative effect on your health. Nutrient-dense foods are rich in nutrients relative to their calorie content.
These include various healthy foods such as whole vegetables, fruits, cocoa, seafood, eggs, and liver. Typically, however, the best diet will always be one that contains as wide a variety of fresh foods as you can obtain and afford, as no single food can provide all the nutrients your body needs.
Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.
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: Vitamin-rich foods| Latest news | Remove skin and outside fat before cooking. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. Go Nuts! Major ones are not necessarily more important than trace, but it means there are greater amounts in your body. Flowers, chocolates, organ donation — are you in? |
| More Vitamin Rich Foods | It helps your muscles and nerves work and helps regulate blood sugar and blood pressure. Get in the habit of spreading and adding avocado wherever you can — the possibilities are endless! Leafies like kale, spinach , chard , collards , and turnip greens will give you a healthy blast of calcium, chloride, iron, magnesium, manganese, potassium, choline, folate, riboflavin, and vitamins A, E, and K. Add baby greens to salads and sandwiches or sauté a big bunch of greens with a little oil, vinegar, salt, and garlic. They each taste a little different, so experiment until you find your favorite. Set off for the tropics! Research suggests that fruits like oranges, pineapples, mango, papaya, and grapefruit can help you meet your mineral goals by providing chromium, copper, magnesium, manganese , and potassium. They also contain vitamin C and folate and are packed with fiber and antioxidants. Satisfy your tropical urges with basic bananas or citrus-infused smoothies. Or try a fruit you may not have eaten before, like jackfruit or rambutan. A standard 3. Not sure where to start with sardines? The most basic way to enjoy them is on a cracker with some good mustard. Look for Mediterranean and Italian recipes to see how those cultures have perfected the use of sardines over centuries. One word of caution: Sardines may not be your best bet if you have gout or kidney problems or need to watch your sodium intake. Keep it creamy with milk , yogurt , and cheese. Foodies know not to let anything go to waste. Your body needs iron for oxygen transport, cell growth, and hormone production. Tomatoes contain the minerals chloride and potassium along with fan favorite antioxidant vitamin C. Potassium helps with blood pressure regulation, cell hydration, heart rhythm, and digestion. Chloride helps you maintain fluid balance. Tomatoes are pretty easy to add to meals because they come in so many forms. Enjoy them fresh on salads and sandwiches or add canned tomatoes to soups and sauces. Spirulina is a type of blue-green algae that contains a wealth of nutrients : protein, fat, vitamin B12, beta carotene, iron, copper, potassium, magnesium, manganese, calcium, and phosphorus. Adding algae to foods can be especially helpful for vegans who struggle to get those vitamins and minerals with a plant-based diet. You can buy spirulina as a powder, which is easy to mix into beverages and foods. Need an excuse to consume some cocoa? How about a nutrient boost of copper, magnesium, iron, and potassium? Try a bite of dark chocolate or some homemade hot cocoa or add a scoop of cocoa powder to your smoothie or oatmeal. Bonus points: Research suggests the flavanols in cocoa may help with blood pressure regulation and metabolism. Whole grains are grains with their bran, endosperm, and germ intact — like brown rice, whole wheat, corn, oats, quinoa, and rye. Not convinced to load up on grains? Starchy vegetables are those carby, comforting goodies you probably associate with fall and winter feasts: potatoes , pumpkin , butternut squash , sweet potatoes , corn, peas , and parsnips. Yes, even plain, garden-variety white potatoes have this nutritional goodness. Taste the ocean — eat more seaweed! Seaweed is another solid choice for our vegan friends who need a nutrient boost. It contains calcium, chloride, iodine, iron, and magnesium. Meat, poultry, and fish are also good sources of protein, biotin, choline, niacin, pantothenic acid, riboflavin, thiamin, and vitamins B6 and B You know tofu , the OG plant-based protein. It tastes pretty plain on its own, so you can tailor tofu to the flavors you like by marinating it or adding your favorite sauces. Add some veggies and grains and you have a whole meal. Some foods may not naturally boast a high mineral content, but manufacturers give them a little boost by adding nutrients. Grain foods, nondairy milks , juices, and other beverages may be fortified with minerals. Check the labels for nutrient content. From calcium for building bones to potassium for regulating fluid balance, minerals are important for many essential functions in your body. Fortunately, you should be able to find all the minerals you need in a variety of plant- and animal-based foods. Tired of trying to use up that bag or spinach or kale? Nuts are a great source of plant-based protein. We rounded up 8 of the best…. When you're craving sunshine but can't get on a plane to the Bahamas, make an orange smoothie to brighten your day. These seven healthy smoothies are…. Here are the benefits of…. Got milk? Turns out, you might not need it after all. With these surprising sources of calcium, you can get all you need without the dairy. The Ayurvedic diet is a holistic approach to nutrition rooted in Ayurveda, an ancient Indian system of medicine. It emphasizes balancing individual…. Carb cycling is a dietary approach that involves alternating between high and low carb days to optimize energy levels, fat loss, and muscle…. Here's how and if! it works. But is it healthy? Spoiler alert: No. Read on to find out more! Food Meal Prep Diets Weight Supplements Conditions Fitness. Mining Your Plate for Nutrients: 21 Foods with the Minerals You Need. Medically reviewed by Jillian Kubala, MS, RD , Nutrition — By Anna Lee Beyer on January 29, Mineral-rich foods Nuts and seeds Cruciferous vegetables Eggs Shellfish Beans Berries Avocados Leafy greens Tropical and citrus fruits Liver Tomatoes Spirulina Cocoa Starchy vegetables Seaweed Meat Tofu Fortified foods By second grade, most of us learned that minerals are the stuff rocks are made of. Which minerals do you need and why? There are two key types of minerals: Macrominerals are the ones you need more of — think potassium, calcium, and magnesium. Trace minerals are the ones you need smaller amounts of — things like zinc, selenium, iron, copper, and fluoride. The following minerals are essential for human health: calcium phosphorus potassium sodium chloride magnesium iron zinc iodine chromium copper fluoride molybdenum manganese selenium. Was this helpful? Which foods are loaded with minerals? Nuts and seeds. Cruciferous vegetables. Leafy greens. Tropical and citrus fruits. It may be tempting to turn to supplements to get your fill of vitamins. But according to the Office of Dietary Supplements , popping a pill is no substitute for a well-balanced diet. To get the nutrients you need, stock up on high-vitamin foods that are known to pack a nutritious punch. If you suspect you may be missing crucial nutrients in your diet, talk to your doctor or dietitian. They may recommend changes to your eating habits. They may also encourage you to add a supplement to your daily routine. Eating a well-balanced diet can help you get the nutrients your body needs to function properly. Fruits, vegetables, nuts, and seafood are rich sources of many vitamins. Incorporate a variety of them into your daily diet for optimum health and wellness. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. Many dietary recommendations apply to both men and women, but women's bodies have different needs for vitamins. Read about the 14 essential vitamins. Vitamin B-2 and the other B vitamins help your body build red blood cells and help give you energy. Learn the recommended intake and symptoms of…. There are four fat-soluble vitamins in the human diet: A, D, E, and K. This guide examines their health benefits, functions, and main dietary sources. MindBodyGreen provides third-party-tested supplements made with high quality ingredients. Our testers and dietitians discuss whether MindBodyGreen…. Vitamins are for athletes to stay healthy. You may get all you need from the food you eat. Some athletes may benefits from vitamin supplements. Docosahexaenoic acid, or DHA, is a type of omega-3 fat that may improve many aspects of your health, from your brain to your heart. Here are 12…. Vitamins are what your body needs to function and stay healthy. It's possible to get all the vitamins you need from the food you eat, but supplements…. Vitamin K is an essential nutrient that helps with blood clotting and healthy bones. It can be found in leafy greens, vegetable oils, and broccoli. A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Nutrition: Great Foods for Getting Vitamins A to K in Your Diet. Medically reviewed by Natalie Butler, R. Vitamin A Vitamin B Vitamin C Vitamin D Vitamin E Vitamin K Stock up Take action You are what you eat. Foods high in vitamin A. Foods high in vitamin B. Foods high in vitamin C. Foods high in vitamin D. Supplements Vitamin D. Foods high in vitamin E. Foods high in vitamin K. Stock up on vitamin-rich foods. Put your healthy eating plan into action. How we reviewed this article: Sources. |
| Vitamins – what do I need? | However, dried apricots also contain a lot of sugar and calories, so it is important to consume them in moderation. This is because, like other orange vegetables, pumpkin is rich in beta carotene. Pumpkin is also a good source of antioxidants, such as vitamin C, lutein, and zeaxanthin. Research indicates that high intakes of these substances can preserve vision and prevent common eye diseases. Eating pumpkin pie is less healthful than eating plain pumpkin, so enjoy it in moderation to avoid consuming too much sugar. Tomatoes are also rich in vitamin C and lycopene, which are antioxidants. Like pumpkins, tomatoes and tomato juice contain lutein and zeaxanthin, which may benefit eye health. Herring is also a good source of protein and vitamin D. As a fatty fish, herring is a great option for those who want to increase their omega-3 intake for heart and brain health. In fact, the American Heart Association AHA recommend eating 2 servings of fatty fish each week. There are two main types of vitamin A:. To aid the absorption of vitamin A, a person needs to include some fat in their diet. It is also important not to overcook foods, as this reduces the amount of vitamin A in them. The ODS list the recommended dietary allowances for vitamin A as follows:. Vitamin A deficiency is uncommon in the U. The best way to ensure an adequate nutrient intake is to eat a varied and balanced diet, full of fruits, vegetables, whole grains, healthful fats, and lean proteins. Vitamin B1 is an essential nutrient found naturally in foods such as pork, trout, and black beans. Learn more about natural and enriched food sources…. Vitamin D can improve bone, muscle, and immune system health. Foods with a high vitamin D content include oily fish, some mushrooms, and egg yolks…. Folate is commonly known as vitamin B9. It is abundant in leafy greens and beef liver. Find out about the health benefits of folate. HUM nutrition offers a range of products to support a person's health. Here is our review for Here, we review mindbodygreen supplements, online courses, and the brand's reputation. My podcast changed me Can 'biological race' explain disparities in health? Why Parkinson's research is zooming in on the gut Tools General Health Drugs A-Z Health Hubs Health Tools Find a Doctor BMI Calculators and Charts Blood Pressure Chart: Ranges and Guide Breast Cancer: Self-Examination Guide Sleep Calculator Quizzes RA Myths vs Facts Type 2 Diabetes: Managing Blood Sugar Ankylosing Spondylitis Pain: Fact or Fiction Connect About Medical News Today Who We Are Our Editorial Process Content Integrity Conscious Language Newsletters Sign Up Follow Us. Medical News Today. Health Conditions Health Products Discover Tools Connect. Which foods are rich in vitamin A? Medically reviewed by Amy Richter, RD , Nutrition — By Jayne Leonard — Updated on November 15, Beef liver Cod liver oil Sweet potato Carrots Black-eyed peas Spinach Broccoli Sweet red pepper Mango Cantaloupe Dried apricots Pumpkin pie Tomato juice Herring Recommended intake Summary Vitamin A needs to come from the diet, as the body does not make it. Beef liver. Cod liver oil. Sweet potato. Further resources For more in-depth resources about vitamins, minerals, and supplements, visit our dedicated hub. Was this helpful? Black-eyed peas. Sweet red pepper. Dried apricots. Pumpkin pie. Tomato juice. Recommended intake of vitamin A. How we reviewed this article: Sources. Medical News Today has strict sourcing guidelines and draws only from peer-reviewed studies, academic research institutions, and medical journals and associations. We avoid using tertiary references. We link primary sources — including studies, scientific references, and statistics — within each article and also list them in the resources section at the bottom of our articles. You can learn more about how we ensure our content is accurate and current by reading our editorial policy. Share this article. Latest news Ovarian tissue freezing may help delay, and even prevent menopause. RSV vaccine errors in babies, pregnant people: Should you be worried? Scientists discover biological mechanism of hearing loss caused by loud noise — and find a way to prevent it. Magnesium is a mineral found in a wide variety of foods. The richest sources are green leafy vegetables such as spinach and nuts. Good sources include bread, fish, meat and dairy foods. Manganese is a trace element found in a variety of foods. These include bread, nuts, cereals and green vegetables such as peas and runner beans. It's also found in tea, which is probably the biggest source of manganese for many people. Molybdenum is a trace element found in a wide variety of foods. Foods that grow above ground - such as peas, leafy vegetables including broccoli and spinach and cauliflower - tend to be higher in molybdenum than meat and foods that grow below the ground, such as potatoes. Nickel is a trace element found widely in the environment. Good food sources include lentils, oats, and nuts. Pantothenic acid is found in virtually all meat and vegetable foods. Good sources include chicken, beef, potatoes, porridge, tomatoes, kidney, eggs, broccoli and whole grains such as brown rice and wholemeal bread. Potassium is a mineral found in most types of food. Good sources of potassium include fruit such as bananas , vegetables, pulses, nuts and seeds, milk, fish, shellfish, beef, chicken, turkey and bread. Selenium is a trace element found widely in the environment. Good food sources include brazil nuts, bread, fish, meat and eggs. Sodium chloride is commonly known as salt. Salt is found naturally at low levels in all foods, but high levels are added to many processed foods such as ready meals, meat products such as bacon, some breakfast cereals, cheese, some tinned vegetables, some bread and savoury snacks. Zinc is a trace element found widely in the environment. Good food sources of zinc include meat, shellfish, milk and dairy foods such as cheese, bread, and cereal products such as wheatgerm. The Eatwell Guide shows the proportions in which different types of foods are needed to have a well-balanced and healthy diet. For safe food and healthy eating Accessibility Tool BSL Local Authorities Events Contact us About Us. Vitamins and minerals Vitamins and minerals are essential nutrients that our body needs to work properly. back to Healthy eating. Consumers Healthy eating Nutrition Vitamins and minerals Vitamins and minerals are essential nutrients that our body needs to work properly. Read more about vitamins Find out about minerals in food COVID outbreak We have published advice on the intake of vitamin D during the COVID pandemic. Read the advice Vitamins Vitamins are divided into two groups: fat-soluble and water-soluble. Fat-soluble vitamins Fat-soluble vitamins are found in animal products and foods that contain fat, like milk, butter, vegetable oils, eggs, liver and oily fish. Vitamins A, D, E, and K are fat-soluble vitamins. Water-soluble vitamins Water-soluble vitamins come from food like fruit, vegetables, milk, dairy and grains. Water-soluble vitamins include vitamin C and the B vitamins: thiamin vitamin B1 riboflavin vitamin B2 niacin vitamin B3 vitamin B6 folic acid vitamin B9 vitamin B12 What are minerals in food? We need minerals to help us do three main things: build strong teeth and bones control body fluids inside and outside cells turn the food we eat into energy. Which foods contain minerals? In this section. Vitamin A Vitamin A is also known as retinol. Vitamin D Vitamin D supplement advice. Vitamin B1 - Thiamin Thiamin, also known as vitamin B1, is found in most types of food. Vitamin B2 - Riboflavin Riboflavin, also known as vitamin B2, is found in small amounts in many foods. Vitamin B3 - Niacin Niacin is also known as vitamin B3. Vitamin B6 - Pyridoxine Vitamin B6 also known as pyridoxine, is found in a wide variety of foods. Vitamin B9 - Folic acid Folic acid is a B vitamin which we all need to produce red blood cells. Vitamin B12 Vitamin B12 is found in virtually all meat products and certain algae such as seaweed. Vitamin C Vitamin C, also know as ascorbic acid, is found in a wide variety of fruit and vegetables. Calcium Good sources of the mineral calcium include milk, cheese and other dairy foods, green leafy vegetables such as broccoli, cabbage and okra, but not spinach , soya beans, tofu, soya drinks with added calcium, nuts, bread and anything made with fortified flour, and fish where you eat the bones, such as sardines and pilchards. Copper Copper is a trace element. Good sources include nuts, shellfish and offal. Iodine Iodine is a trace element found in seawater, rocks and in some types of soil. Iron Iron is an essential mineral. |
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