Trang thông tin tổng hợp
      Trang thông tin tổng hợp
      • Ẩm Thực
      • Kinh Nghiệm Sống
      • Du Lịch
      • Hình Ảnh Đẹp
      • Làm Đẹp
      • Phòng Thủy
      • Xe Đẹp
      • Du Học
      Ẩm Thực Kinh Nghiệm Sống Du Lịch Hình Ảnh Đẹp Làm Đẹp Phòng Thủy Xe Đẹp Du Học
      1. Trang chủ
      2. thể thao
      Mục Lục
      • #1.Two types of each
      • #2.The top food sources
        • Vitamin sources
        • Minerals

      The best foods for vitamins and minerals

      avatar
      Henry Nguyễn
      23:08 04/01/2025
      Theo dõi trên

      Mục Lục

      • #1.Two types of each
      • #2.The top food sources
        • Vitamin sources
        • Minerals

      Selection of food rich in antioxidants and vitamins and mineral sources, vegan food on white wooden background.

      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

      Minerals

      Major

      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

      Trace

      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

      Image: bondarillia/Getty Images

      0 Thích
      Chia sẻ
      • Chia sẻ Facebook
      • Chia sẻ Twitter
      • Chia sẻ Zalo
      • Chia sẻ Pinterest
      In
      • Điều khoản sử dụng
      • Chính sách bảo mật
      • Cookies
      • RSS
      • Điều khoản sử dụng
      • Chính sách bảo mật
      • Cookies
      • RSS

      Trang thông tin tổng hợp trungtamgiasuhanoi

      Website trungtamgiasuhanoi là blog chia sẻ vui về đời sống ở nhiều chủ đề khác nhau giúp cho mọi người dễ dàng cập nhật kiến thức. Đặc biệt có tiêu điểm quan trọng cho các bạn trẻ hiện nay.

      © 2025 - Trungtamgiasu

      Kết nối với Trungtamgiasu

      vntre
      vntre
      vntre
      vntre
      vntre
      Thời tiết lai châu Hi88 M88
      Trang thông tin tổng hợp
      • Trang chủ
      • Ẩm Thực
      • Kinh Nghiệm Sống
      • Du Lịch
      • Hình Ảnh Đẹp
      • Làm Đẹp
      • Phòng Thủy
      • Xe Đẹp
      • Du Học
      Đăng ký / Đăng nhập
      Quên mật khẩu?
      Chưa có tài khoản? Đăng ký