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Vitamins and minerals in foods

The best foods for vitamins and minerals

Vitamins and minerals are as essential for living as air and water. Not only do they keep your body healthy and functional, they protect you from a variety of diseases.

Vitamins and minerals get thrown together, but they are quite different. Vitamins are organic substances produced by plants or animals. They often are called "essential" because they are not synthesized in the body (except for vitamin D) and therefore must come from food.

Minerals are inorganic elements that originate from rocks, soil, or water. However, you can absorb them indirectly from the environment or an animal that has eaten a particular plant.

Two types of each

Vitamins are divided into two categories: water soluble—which means the body expels what it does not absorb—and fat soluble where leftover amounts are stored in the liver and fat tissues as reserves. The water-soluble vitamins are the eight B vitamins (B-1, B-2, B-3, B-5, B-6, B-7, B-9, and B-12) and vitamin C. The fat-soluble vitamins are A, D, E, and K.

There are many minerals, but certain ones are necessary for optimal health. Minerals are split into two groups: major and trace. Major ones are not necessarily more important than trace, but it means there are greater amounts in your body.

The top food sources

Federal guidelines suggest minimum daily amounts for vitamins and key minerals. However, unless you need to increase your intake for specific ones because of a deficiency or other medical reason, following so many numbers can be confusing.

The best approach to ensure you get a variety of vitamins and minerals, and in the proper amounts, is to adopt a broad healthy diet. This involves an emphasis on fruits and vegetables, whole grains, beans and legumes, low-fat protein, and dairy products. The good news is that many common foods contain multiple mineral and vitamin sources, so it is easy to meet your daily needs from everyday meals.

Here are some of the best foods for vitamins and minerals from the Harvard Medical School Special Heath Report, Making Sense of Vitamins and Minerals: Choosing the foods and nutrients you need to stay healthy:

Vitamin Sources

Water soluble:

B-1: ham, soymilk, watermelon, acorn squash

B-2: milk, yogurt, cheese, whole and enriched grains and cereals.

B-3: meat, poultry, fish, fortified and whole grains, mushrooms, potatoes

B-5: chicken, whole grains, broccoli, avocados, mushrooms

B-6: meat, fish, poultry, legumes, tofu and other soy products, bananas

B-7: Whole grains, eggs, soybeans, fish

B-9: Fortified grains and cereals, asparagus, spinach, broccoli, legumes (black-eyed peas and chickpeas), orange juice

B-12: Meat, poultry, fish, milk, cheese, fortified soymilk and cereals

Vitamin C: Citrus fruit, potatoes, broccoli, bell peppers, spinach, strawberries, tomatoes, Brussels sprouts

Fat soluble:

Vitamin A: beef, liver, eggs, shrimp, fish, fortified milk, sweet potatoes, carrots, pumpkins, spinach, mangoes

Vitamin D: Fortified milk and cereals, fatty fish

Vitamin E: vegetables oils, leafy green vegetables, whole grains, nuts

Vitamin K: Cabbage, eggs, milk, spinach, broccoli, kale




Calcium: yogurt, cheese, milk, salmon, leafy green vegetables

Chloride: salt

Magnesium: Spinach, broccoli, legumes, seeds, whole-wheat bread

Potassium: meat, milk, fruits, vegetables, grains, legumes

Sodium: salt, soy sauce, vegetables


Chromium: meat, poultry, fish, nuts, cheese

Copper: shellfish, nuts, seeds, whole-grain products, beans, prunes

Fluoride:  fish, teas

Iodine: Iodized salt, seafood

Iron: red meat, poultry, eggs, fruits, green vegetables, fortified bread

Manganese: nuts, legumes, whole grains, tea

Selenium: Organ meat, seafood, walnuts

Zinc: meat, shellfish, legumes, whole grains

By Matthew Solan
Executive Editor, Harvard Men's Health Watch

Image: bondarillia/Getty Images

Vitamins and minerals - Food and nutrition

A healthy balanced diet containing a variety of foods should provide all the vitamins your body needs to work properly.

There are 2 types of vitamins, fat-soluble and water-soluble.

Fat-soluble vitamins

Fat-soluble vitamins are mainly found in foods that are high in natural fat - such as dairy, eggs and oily fish.

You don't need to eat these types of food every day to get enough of these vitamins. Every time you eat these foods your body stores them in your liver and body fat for future use.

Fat-soluble vitamins include:

  • vitamin A
  • vitamin D
  • vitamin E
  • vitamin K

Vitamin A

Vitamin A (also known as retinol) has several important functions, including:

  • helping your immune system to fight infections
  • helping your vision in dim light
  • keeping your skin healthy

Good sources of vitamin A include:

  • cheese
  • eggs
  • oily fish
  • fortified low-fat spreads
  • milk and yoghurt

Vitamin D

Vitamin D helps to regulate the amount of calcium and phosphate in the body, important for bone, teeth and muscle health.

Vitamin D is made by our skin from sunlight and is also found in small amounts in some foods.

Good sources of vitamin D include:

  • oily fish – such as salmon, herring and mackerel
  • red meat and offal - such as liver and kidney
  • egg yolks
  • fortified cereals, soya products and spreads

Since vitamin D is found in only a small number of foods. In Scotland everyone over the age of 5 should consider taking a supplement with vitamin D, especially over the winter. Therefore, everyone aged over one year - including pregnant and breastfeeding women - should consider taking a daily supplement containing 10 micrograms of vitamin D.

Between April and September, the majority of people aged 5 years and above will probably get enough vitamin D from sunlight when they are outdoors. They might choose not to take a vitamin D supplement during these months.

Some population groups (with very little or no sunshine exposure) will not obtain enough vitamin D from sunlight and are at greater risk of vitamin D deficiency. This includes:

  • people who are seldom outdoors such as frail or housebound individuals and those who are confined indoors e.g. in institutions such as care homes
  • people who habitually wear clothes that cover most of their skin while outdoors
  • people from minority ethnic groups with dark skin such as those of African, African-Caribbean and South Asian origin

These people should take a daily supplement containing 10 micrograms vitamin D throughout the year.

Given the uncertainty of consistent sunshine in Scotland and the risks of exposing infants 0-6 months to the sun, it may be advisable for pregnant and lactating women to take a daily supplement throughout the year.

Staying safe in the sun

In Scotland, 10 to 15 minutes of unprotected sun exposure is safe for all. After sunscreen is correctly applied, vitamin D synthesis is blocked.

Staying in the sun for prolonged periods without the protection of sunscreen increases the risk of skin cancer.

Vitamin E

Vitamin E is a powerful antioxidant that helps to:

  • repair damaged cells and protect them from free-radicals
  • keep your skin and eyes healthy
  • strengthen your immune system

Good sources of vitamin E include:

  • plant-based oils - such as olive and rapeseed
  • nuts and seeds
  • cereals and cereal products

Vitamin K

Vitamin K is important for healthy bones and blood clotting, an essential part of healing.

Good sources of vitamin K include:

  • green leafy vegetables – such as broccoli and spinach
  • plant-based oils
  • nuts and seeds
  • meat
  • dairy products
  • soya beans

Water-soluble vitamins

Unlike fat-soluble vitamins, you need to consume water-soluble vitamins more often. Your body can't store these for future use and gets rid of any excess when you pass urine.

Water-soluble vitamins include:

  • vitamin C
  • B vitamins
  • folic acid

They're found in:

  • fruit and vegetables
  • grains
  • dairy foods

Being water soluble, these vitamins can be lost or destroyed through heating, dissolving or exposure to air. To keep as many of these as possible, choose to steam or grill these foods instead of boiling (unless you're making soups or stews with the liquid).

Vitamin C

Vitamin C (also known as ascorbic acid) helps to:

  • protect and keep cells healthy
  • maintain healthy connective tissue
  • heal wounds

Vitamin C is found in a wide variety of fruit and vegetables. Good sources include:

  • citrus fruit - including oranges and grapefruit
  • red and green peppers
  • potatoes
  • strawberries, blueberries and blackberries
  • green leafy vegetables - such as broccoli and brussels sprouts

Vitamin B1 (thiamin)

Thiamin is also known as vitamin B1. It helps the other B vitamins to break down and release energy from food and keep your nervous system healthy.

Thiamin is found in most types of food. Good sources include:

  • meat and fish - such as pork and trout
  • vegetables – such as peas, asparagus and squash
  • fresh and dried fruit
  • eggs
  • wholegrain breads
  • some fortified breakfast cereal

Vitamin B2 (riboflavin)

Riboflavin is also known as vitamin B2. It helps to keep your skin, eyes and nervous system healthy and release energy from the food you eat.

Good sources of riboflavin include:

  • milk
  • eggs
  • fortified breakfast cereals
  • rice

Vitamin B3 (niacin)

Niacin is also known as vitamin B3. It helps to release energy from the foods you eat and keep your skin and nervous system healthy.

There are 2 forms of niacin – nicotinic acid and nicotinamide – both of which are found in food.

Good sources of niacin include:

  • meat
  • fish
  • wheat flour
  • eggs
  • milk

Pantothenic acid

Pantothenic acid helps to release energy from the food we eat. It's found naturally in most meats, vegetables and wholegrains, including:

  • chicken and beef
  • potatoes
  • tomatoes and broccoli
  • kidney
  • eggs
  • wholegrains – such as brown rice and wholemeal bread
  • porridge

Vitamin B6 (pyridoxine)

Pyridoxine is also known as vitamin B6. It helps the body to:

  • use and store energy from protein and carbohydrates in food
  • form the substance that carries oxygen around the body (haemoglobin) in your blood

Good sources of vitamin B6 include:

  • lean meat - such as chicken or turkey
  • fish
  • whole cereals – such as oatmeal, brown rice and wholegrain bread
  • eggs
  • vegetables
  • soya beans
  • peanuts
  • milk
  • potatoes

Vitamin B7 (Biotin)

Biotin is also known as vitamin B7 and is only needed in small amounts. It helps your body process (metabolise) fat.

As the bacteria in your bowel make biotin, you may not need any additional biotin from your diet. However, it's still important to eat a healthy and varied diet.

Vitamin B12

Vitamin B12 helps your body:

  • make red blood cells and keep the nervous system healthy
  • release energy from the food we eat
  • process folic acid

Good sources include:

  • meat
  • fish - such as salmon and cod
  • shellfish
  • dairy foods
  • eggs
  • some fortified breakfast cereals

Vitamin B12 is not found naturally in plants and grains. If you're vegan, you should consider taking a B vitamin supplement to reduce the risk of developing vitamin B12 deficiency anaemia.

Folic acid

Folic acid (also known as folate) works with vitamin B12 to form healthy red blood cells.

It can also help to reduce the risk of central nervous system defects - such as spina bifida - in unborn babies.

Good sources of folic acid include:

  • broccoli
  • brussels sprouts
  • liver
  • spinach
  • asparagus
  • peas
  • chickpeas
  • fortified breakfast cereals

If you don't have enough folic acid in your diet you're at risk of developing folate deficiency anaemia.

More about folic acid before and during pregnancy

Foods containing vitamins and minerals

Want to get all the nutrients you need naturally? We offer the best products containing the 20 most important nutrients.

From vitamin A to zinc
To stay in good shape, your body needs a certain amount of nutrients, from disease-fighting antioxidants to bone-strengthening heavy metals. While you can get many of these nutrients from food supplements, almost all of them are also found in the foods you eat or should be eating every day. Do you want to get vitamins and minerals naturally? Here are the best foods that contain the 20 most important nutrients (and recipes to enjoy them in a healthy way).

Vitamin A
Why you need it: Vitamin A plays a key role in maintaining immunity, in the reproductive process, and it is also very important for vision. Vitamins, which include beta-carotene, help the retina, cornea and the lining of the eyes to function properly. Where to get it: Vitamin A is found in high concentrations in sweet potatoes; just one medium baked sweet potato contains over 28,000 international units (IU) of vitamin A, or 561% of the recommended daily allowance. Beef liver, spinach, fish, milk, eggs, and carrots are also good sources of vitamin A.

Vitamin B6.
What it's for: Vitamin B6 is a generic term for six different compounds that have similar effects on the body. These compounds are essential for digestion, increase hemoglobin (part of your red blood cells), stabilize blood sugar, and produce antibodies that fight disease. Where to get it: Fish, beef liver, and poultry are good sources of vitamin B6, but the good news for vegetarians is chickpeas or chickpeas. One cup of canned chickpeas contains 1.1 milligrams (mg) of vitamin B6, or 55% of the Daily Value.

Vitamin B12
What it's for: Vitamin B12 is essential for a healthy nervous system and for the formation of DNA and red blood cells. Prevents anemia, which causes fatigue and weakness. Where to get it: Animal products are the best source of B12. Cooked clams have the highest concentration, 84 micrograms (mcg) - 1.402% DV - in just 3 ounces. (One milligram = 1,000 mcg.) Vitamin B12 is also found in beef liver, trout, salmon, and tuna, and is added to many breakfast cereals.

Vitamin C
What it's for: Vitamin C is an important antioxidant and is also a necessary ingredient in several key bodily processes, such as protein metabolism and the synthesis of neurotransmitters. Where to get it: Most people think of citrus fruits when they think of vitamin C, but sweet red peppers actually contain more vitamin C than any other food: 95 mg per serving (well ahead of oranges and just edging out orange juice, at 93 mg per serving). Other sources of high amounts of vitamin C are kiwifruit, broccoli, Brussels sprouts, and melons.

What it's for: Calcium is used in many ways by the body. More than 99% of it is necessary for strengthening teeth and bones, and the rest - for blood vessels and muscles, cellular communication and hormone secretion. Where to get it: Dairy products contain the highest amount of natural calcium; Plain low fat yogurt leads the way with 415 mg (42% DV) per serving. Dark greens (like collard greens and bok choy) are another natural source of calcium that can also be found in fortified fruit juices and cereals.

Vitamin D
What it's for: Vitamin D, which our bodies produce when our skin is exposed to sunlight, stimulates calcium absorption and bone growth. It is also important for cell growth, immunity, and reducing inflammation. Where to get it: Fatty fish, including swordfish, salmon, and mackerel, are among the few natural food sources of vitamin D. (Cod liver oil leads at 1,360 IU per tablespoon, and swordfish ranks second at 566 IU, or 142% of the DV.) Most people get their vitamin D from foods such as milk, breakfast cereals, yogurt, and orange juice.

Vitamin E
What it's for: Vitamin E is a powerful antioxidant that protects cells from harmful molecules known as free radicals. It is important for immunity, and for the healthy functioning of blood vessels, as well as for blood clotting (for example, when you cut yourself). Where to get it: While wheat germ oil contains more vitamin E than any other food (20.3 mg per serving, or 100% DV), most people find it easier to get vitamin E from sunflower seeds (7.4 mg). per ounce, 37% DV) or almonds (6.8 mg per ounce, 34% DV).

Folate (folic acid)
Why you need it: For pregnant women, folate, a B vitamin, helps prevent birth defects. For the rest, it helps in the development of new tissues and proteins. Where to get it: Folate is found in many foods, including leafy green vegetables, fruits, nuts, and dairy products. Beef liver has the highest concentration of this vitamin, but if you don't like liver, then eat spinach, it also has a lot of this vitamin: 131 mcg in half a cup (cooked), or 33% of the daily value. Folic acid, an artificial form of folate, is also added to many breads, cereals, and cereals.

Iron What is it for
Proteins in our body use this metal to transport oxygen and cell growth. The majority of iron in the body is found in hemoglobin, a protein in red blood cells that carries oxygen to tissues throughout the body. Where to get it: There are two forms of iron in food: heme iron (found in animal foods like red meat, fish and poultry) and non-heme iron (found in plant foods like lentils and beans). Chicken liver contains the highest amount of heme iron, 11 mg per serving or 61% of the DV.

Vitamin K
Vitamin K is an essential element in coagulation or blood clotting. Without it, your body won't be able to stop the bleeding when you get hurt or cut. Where to get it: Green leafy vegetables are the best source of this vitamin, also known as phylloquinone. Kale contains the most of this vitamin (1.1 mg per cup), followed by spinach (about 1 mg per cup), then plants such as turnips, mustard and beet greens.

Lycopene (antioxidant)
This chemical pigment is found in red fruits and vegetables and has antioxidant properties. Some studies show that lycopene may protect against a number of diseases, including heart disease and certain types of cancer. Where to get it: Tomatoes are the best-known source of lycopene and, of course, it is found in foods made from tomatoes such as sauces, pastes, and purees, with up to 75mg of lycopene in a cup. Raw, unprocessed tomatoes are not as rich in lycopene, even watermelon contains more lycopene - about 12 mg per slice than a tomato, where it is only 3 mg.

What it's for: Lysine, also known as L-lysine, is an amino acid that helps the body absorb calcium and form collagen for bones and connective tissues. It also plays an important role in the production of carnitine, a nutrient that helps regulate cholesterol levels. Where to get it: Protein-rich animal products, especially red meat, are a good source of lysine, as are nuts, legumes, and soybeans.

Why you need it: The body uses magnesium in over 300 biochemical reactions, which include maintaining muscle and nerve function, normalizing the rhythm of the heart, and maintaining bone strength. Where to get it: Wheat bran has the highest amount of magnesium per serving (89 mg per quarter cup, or 22% of your daily intake), but you must consume unrefined grains to reap the benefits, as when the germ and bran are removed from wheat (as in white and refined bread), magnesium is also lost. Other excellent sources of magnesium are almonds, cashews, and green vegetables such as spinach.

What it's for: Niacin, like its B-vitamin brethren, is essential for converting food into energy. It also helps the digestive and nervous systems, as well as the skin, to function normally. Where to get it: Dry yeast is one of the main sources of niacin, but a more palatable option is peanuts or peanut butter; one cup of raw peanuts contains 17.6 mg, over 100% of the daily value. Beef and chicken liver are especially rich in niacin.

Omega-3 fatty acids
What they're good for: We don't like fats well, but certain types of fats, including omega-3 fatty acids, a type of polyunsaturated fat, are actually very healthy in moderation. Omega-3s are good for the brain and also reduce inflammation. Where to get it: There are two categories of omega-3 fatty acids: alpha-linolenic acid (ALA) is found in plant sources such as vegetable oils, green vegetables, nuts and seeds, while eicosapentaenoic acid (EPA) and docosahexaenoic acid ( DHA) - which belong to the second category - are found in oily fish. One bowl of tuna salad contains about 8.5 grams of polyunsaturated fatty acids.

What it's for: Potassium is a critical electrolyte needed to control the electrical activity of the heart. It is also used to build proteins and muscles, and convert carbohydrates into energy. Where to get it: One medium baked sweet potato contains about 700 mg of potassium. Tomato paste, beet greens, and regular potatoes are also good sources of potassium, as are red meat, chicken, and fish. Riboflavin What it's for: Riboflavin, another B vitamin, is an antioxidant that helps the body fight disease, produce energy, and produce red blood cells. Where to get it: Beef liver is the richest source of riboflavin, with about 3 mg of riboflavin per 3 ounces. Don't like liver? Luckily, fortified cereals (like Total or Kellogg's All-Bran) contain almost as much of the vitamin.

What it's for: Selenium is a mineral with antioxidant properties. The body needs a small amount of selenium, but it plays a significant role in the prevention of chronic diseases. It also helps regulate thyroid function and the immune system. Where to get it: Just six to eight Brazil nuts contain 544 micrograms of selenium, or 777% of the daily value. But too much selenium is bad, so stick with another option, canned tuna (68 mg in 3 oz, which equals 97% of the daily value) - except in special cases.

What it's for: Thiamine, also known as vitamin B1, helps the body convert carbohydrates into energy. In addition, it is very important for maintaining the proper functioning of the brain and nervous system. Where to get it: Dried yeast is the best source of thiamine, as is riboflavin, with 100 grams of yeast containing 11 mg of thiamine. You can also get thiamine from other foods, such as pine nuts (1.2 mg per serving) and soy (1.1 mg).

Why you need it: Zinc is essential for the immune system (you can see it in cold remedies) and plays an important role in the sense of touch and smell. Where to get it: Oysters contain the highest amount of zinc of any food (74 mg per serving, or almost 500% of the DV), but people are more likely to get their zinc from red meat and poultry. For example, three ounces of roast beef contains 7 mg of zinc. Crab is also a good source of zinc.

19 Mineral-Rich Foods

Minerals are the elements that help the body function. The Challenger has put together a quick guide to foods that are high in minerals.

What minerals do we need

Minerals are chemical elements found in the soil. From the ground, they are absorbed by plants, and together with plants they get into food. Minerals are involved in many processes in the human body: they provide bone strength, regulate water balance, interact with hormones and vitamins, give us energy, support immunity.

There are two key types of minerals:

  • macronutrients - those that the body needs a lot, such as potassium, calcium, magnesium;
  • trace elements - those that are needed in smaller quantities, such as zinc, selenium, iron, copper.

It is important to get all the necessary macro- and microelements, since the deficiency of one of the minerals leads to an imbalance in others.

Important for human health: calcium, phosphorus, potassium, sodium, chlorine, magnesium, iron, zinc, iodine, chromium, copper, fluorine, molybdenum, manganese, selenium. Fortunately, all of them are in food.

Foods rich in minerals

We have compiled a short guide to foods that are rich in minerals. And at the same time they indicated which vitamins you will receive with them.

Product Portion Minerals Vitamins
Nuts and seeds 1/4 cup copper, iron, magnesium, manganese, molybdenum, phosphorus, selenium, zinc choline, B1, B3 and E
Seafood 200 g copper, iodine, iron, phosphorus, potassium, selenium, zinc B1, B2, B5 and B12
Cabbage 1 cup calcium, chromium, iron choline, B5, B7, A, C, E, K
Offal 100 g copper, iron choline, B7, B9 and B12
Eggs 1 piece iron, selenium, phosphorus choline, A, B2, B5, B7, B12, D
Legumes 1/2 cup copper, iron, magnesium, manganese, molybdenum, phosphorus, potassium, zinc choline, B1, B3, B5, B6, B9
Cocoa 1 st. l. copper, iron, magnesium, potassium
Avocado 1/3 medium avocado magnesium B5, B7, B9
Berries 1 glass calcium, copper, iron, manganese, potassium B6, B7, C
Milk, yogurt, cheese 1 mug of milk or yoghurt, 50 g of cheese calcium, iodine, magnesium, phosphorus, potassium, zinc choline, A, B2, B5, B12
Tomatoes 1 mug chlorine, potassium C
Spirulina 1 st. l. copper, iron, magnesium B1, B2, B3
Whole grains 1/2 cup chromium, copper, iodine, iron, magnesium, manganese, phosphorus, selenium, zinc B1, B3, B5, B7
Starchy vegetables 0.5-1 cup iodine, magnesium, manganese, potassium A, B5, B6
Fruit 1 cup chromium, magnesium, manganese, potassium B9, C
Green 1 bunch calcium, chlorine, iron, magnesium, manganese, potassium choline, A, E, K, B2, B9
Algae 1 cup calcium, chlorine, iodine, iron, magnesium K
Meat, poultry, fish 100 g chromium, iodine, iron, phosphorus, potassium, selenium, zinc choline, B1, B2, B3, B5, B6, B7, B12, D
Curd 100 g calcium, iron choline

Nuts and seeds

From various nuts and seeds, you can get the required amount of copper, iron, magnesium, manganese, molybdenum, phosphorus, selenium or zinc. Pumpkin seeds are rich in magnesium and Brazil nuts are rich in selenium. Both nuts and seeds can be snacked on their own. Although it is much more pleasant to add them to cereals or smoothies.


Shrimps, lobsters, oysters, clams, mussels and crabs contain copper, iodine, iron, phosphorus, potassium, selenium and zinc.

Seafood is a good low fat source of protein. Try boiled shrimp, crab cakes or light paella.


Broccoli, kale, Brussels sprouts, cauliflower and white cabbage

are rich in

sulfur, which helps the body produce glutathione, a powerful antioxidant. Cabbage is also rich in calcium, chromium, iron and vitamins.

There are many ways to cook cabbage deliciously. You can add it to a salad or simply dip it in hummus.


If you haven't tried liver and other organ meats, it might be time for you to, as they are rich in the minerals copper and iron.


is essential for oxygen transport, cell growth and hormone production.

Not sure where to start? Check out offal recipes.

Eggs are a source of protein, healthy fats and antioxidants, as well as iron and many other minerals such as zinc, choline, phosphorus, selenium, and vitamins A, B2, B5, B7, B12, and D. Keep in mind: most of this goodness is found in in the yolk. Eat scrambled eggs for breakfast, add a boiled egg to a salad or soup.


They are high in protein and fiber, tasty, and provide you with copper, iron, magnesium, manganese, molybdenum, phosphorus, potassium, and zinc. Add legumes to soups or sauces.

There is always at least one reason for making cocoa - it's the minerals that it contains, namely: copper, magnesium, iron and potassium. Eat a piece of dark chocolate, drink a mug of homemade hot cocoa, or add a dash of cocoa powder to smoothies or oatmeal.


Did you know that avocados are a source of potassium and magnesium? Potassium helps regulate blood pressure and improves heart health, magnesium is involved in muscle and nerve function, as well as in regulating blood sugar and blood pressure. Add avocados wherever you can - the options are endless!

What could be better than a big bowl of sweet ripe berries? They are tasty and also contain calcium, copper, iron, manganese and potassium. Some studies have found that berries reduce the risk of inflammation, type 2 diabetes, and cardiovascular disease.

Dairy products

Dairy products are famous for their calcium content. They are also a source of minerals such as iodine, magnesium, phosphorus, potassium and zinc. Calcium is important for healthy bones and teeth, as well as muscles and blood vessels. So don't forget milk and yogurt.


Tomatoes contain chlorine and potassium, as well as our favorite antioxidant, vitamin C. Potassium helps regulate blood pressure, heart rate, and digestion.

Tomatoes are easy to add to meals. Fresh tomatoes are good in salads and sandwiches, canned ones can be used to make soups and sauces.


Spirulina is a blue-green algae that contains many nutrients: proteins, fats, vitamin B12, beta-carotene, iron, copper, potassium, magnesium, manganese, calcium and phosphorus. Spirulina can be purchased as a powder that is easy to mix with drinks and food.

Whole grains

Brown rice, whole wheat, corn, oats, quinoa are good sources of chromium, copper, iodine, iron, magnesium, manganese, phosphorus, selenium, and zinc. In addition, research has linked eating whole grains to a reduced risk of heart disease, cancer, and death from diabetes, infections, and respiratory disease.

Starchy vegetables

Potatoes, pumpkins, corn, peas and parsnips contain fiber, potassium, magnesium, iron, manganese, calcium, copper and iodine. In addition, carbohydrates are the energy we need for training.


Oranges, pineapples, mangoes, papayas, and grapefruits contain chromium, copper, magnesium, manganese, and potassium, as well as vitamins C and B9. Eat bananas with pleasure (and benefit), prepare yourself fruit smoothies, try exotic fruits.


You have probably heard more than once that greens are a real treasure

of nutrients. Spinach, chard, kale, and turnip greens are high in calcium, chlorine, iron, magnesium, manganese, potassium, choline, and vitamins B2, B9, A, E and K.

Add greens to salads and sandwiches, or serve with a little oil, vinegar, salt and garlic. All types of greens differ in taste. Experiment until you find your favorite.


Algae contain calcium, chlorine, iodine, iron and magnesium. Nori, a type of dried seaweed used to make sushi, contains vitamin B12.

Learn more

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