It is very important to have a balanced diet to ensure that the required of each vitamin and Mineral rich foods.

The best healthy vitamins and minerals rich foods, you’re probably looking for the bottom line: How much do you need, and what foods have them? The list below will help you out. It covers all the vitamins and minerals you should get, preferably from food. To keep itself running smoothly your body requires an array of essential nutrients, ranging from disease-fighting antioxidants to bone-building heavy metals. Although you can get many of these nutrients in a daily supplement, nearly all of them can also be found in the foods you eat—or should be eating—every day.

healthy foods for every vitamin and mineral

healthy foods for every vitamin and mineral

Healthy Vitamin & Mineral Rich Foods

Vitamin A to zinc

To keep itself running smoothly your body requires an array of essential nutrients, ranging from disease-fighting antioxidants to bone-building heavy metals. Although you can get many of these nutrients in a daily supplement, nearly all of them can also be found in the foods you eat—or should be eating—every day. Want to get your vitamins and minerals the natural way? the guide breaks down the best foods for the most important nutrients (and the accompanying recipes offer healthy and tasty ways to enjoy them).

Vitamin B6

Why you need it: Vitamin B6 is an umbrella term for six different compounds that have similar effects on the body. These compounds metabolize foods, help form hemoglobin (part of your red blood cells), stabilize blood sugar, and make antibodies that fight disease.

Where to get it: Fish, beef liver, and poultry are all good sources of B6, but the food richest in this vitamin—good news for vegetarians—is the chickpea, or garbanzo bean. One cup of canned chickpeas contains 1.1 milligrams (mg) of vitamin B6, or 55% of your DV.

Potassium

Find out which foods rank highest in potassium, as well as why it’s so important to keep a healthy level of potassium in the body. We’ve got the definitive guide to keeping your potassium level where it needs to be, and once you know the foods that have the most potassium you’ll be able to shop with confidence.

Biotin Foods

Biotin is an important B Vitamin, and one that you don’t want to go without for long periods of time. If you suspect you have a Biotin shortage, take steps to improve it through your diet before resorting to supplements. This is the most natural way to make up for any shortages, and is not too hard since most of the foods listed here are readily available and already part of many people’s regular diet.

healthy vitamin mineral rich foods

healthy vitamin mineral rich foods

Folate

Why you need it: For pregnant women, folate—a type of B vitamin—can help prevent birth defects. For everyone else, it helps new tissues and proteins form.

Where to get it: Folate is found in a wide variety of foods, including dark leafy green vegetables, fruit, nuts, and dairy products. Beef liver has the highest concentration, but if liver’s not to your taste, spinach also has plenty: 131 mcg per half cup (boiled), or 33% of your DV. Folic acid, a man-made form of folate, is also added to many breads, cereals, and grains.

Calcium rich foods

If you have a case of dry skin, it might not be the weather, it could be low amounts of calcium. You might also notice that your nails are brittle. This is because calcium is good for your bones, teeth, and nails. It can also help women through their periods, be an ally in a battle with cancer, and is also good for the heart if you don’t overdo it. This is one mineral you don’t want to overlook when taking into consideration your daily eating regimen. Milk and other dairy products are known for their calcium content.