While plenty of foods offer nutrients, not all provide the same variety or the exact amounts of vitamins and minerals you need to stay healthy and keep your energy up. Knowing which foods to choose can be challenging if you’re trying to work more vitamins and minerals into your diet. The good news is that with this list of top 11 foods with minerals, you’ll have plenty of options to choose from.
1) SPINACH
This leafy green vegetable is great for those who want more vitamins and minerals without taking a supplement. A half cup of spinach contains over 10% of the RDA of vitamin C and 5% of the RDA for calcium, iron, and magnesium. Vitamin C is important for immune system health, and calcium helps to keep your bones strong. Spinach also provides vitamin K, which supports bone growth.
2) BLUEBERRIES
A half-cup of fresh blueberries contains over 13% of the RDA for vitamin C and around 6% of the RDA for manganese. These small, sweet berries contain antioxidants that keep your eyes, skin, and immune system healthy. Manganese is essential for helping your body to metabolize fat and carbohydrates and to produce the energy needed to keep your body moving throughout the day. This mineral also helps you to maintain healthy blood sugar levels, which is vital for keeping your energy levels stable.
3) TOMATOES
Tomatoes are a good source of vitamins A and C and potassium. A half-cup of raw tomatoes contains over 14% of the RDA for lycopene, an antioxidant that is important for healthy skin and keeping your eyes healthy, as well as 8% of the RDA for vitamin C. Lycopene is also known to protect against certain types of cancer and heart disease.
4) AVOCADO
Avocados offer more than 20 vitamins and minerals in one serving, making them a superfood that can help you get all the nutrients you need daily. They contain potassium, magnesium, vitamins E and B-6, and folic acid. A half of an avocado has over 9% of the RDA for vitamin C and 6% of the RDA for dietary fiber. Avocados are also a good source of plant sterols, which can help to lower cholesterol levels in your blood.
5) ARTICHOKE
Artichokes are full of antioxidants that fight free radicals in your body, helping keep your immune system strong. A half cup provides over 7% of the RDA for magnesium and over 4% of the RDA for iron. This nutrient combination helps your muscles to recover faster after exertion and allows you to stay energized throughout the day. Iron also plays an essential role in carrying oxygen throughout your body, helping you to stay feeling refreshed.
6) MOZZARELLA CHEESE
This cheese is an excellent source of calcium and vitamin D. A half cup contains over 20% of the RDA for calcium, which helps you to keep your bones strong and reduce the risk of osteoporosis as you age. Vitamin D is essential for absorbing calcium, keeping your bones strong, and important for immune system health.
7) HAZELNUTS
Hazelnuts are a good source of manganese and copper. A quarter cup contains over 10% of the RDA for copper, which is important for maintaining your energy levels throughout the day. Manganese is also an important trace mineral that helps your body to process fat and carbohydrates and plays a role in absorbing vitamins and minerals.
8) SALMON
Salmon is an excellent source of omega-3 fatty acids, which help to keep your heart healthy. A 3.5 oz serving contains over 9% of the RDA for vitamin B-6 and 7% of the RDA for riboflavin. B-6 and riboflavin are essential for regulating your metabolism, supporting muscle growth, and keeping you energized throughout the day. A 3.5 oz serving also provides over 7% of the RDA for selenium, which is essential for fighting inflammation in the body.
9) DIJON MUSTARD
Mustard seeds are a rich source of vitamin E, a powerful antioxidant that can significantly benefit your body and mind. A tablespoon of Dijon mustard contains over 5% of the RDA for vitamin E, which is important for preventing free radical damage to your cells. Vitamin E also enhances the effect of other antioxidants in your diet to improve their health-promoting effects.
10) BROCCOLI
Broccoli is a good source of fiber and vitamin C. A half cup contains over 7% of the RDA for vitamin C, which is essential for keeping your bones and teeth strong and healthy. Vitamin C also helps absorb iron, making staying energized throughout the day easier. Broccoli also provides fiber, which is important for supporting digestive health and reducing cholesterol levels in the bloodstream.
11) SWEET POTATOES
These starchy tubers are a good source of vitamins A, B-6, C, and E. A half cup has over 6% of the RDA for vitamin A, as well as 4% of the RDA for vitamin B-6 and vitamin C. Vitamin A is essential for healthy skin, bones and eyesight. Vitamin B-6 is important for regulating your metabolism, and vitamin C is critical for helping you to absorb iron.
Conclusion
In conclusion, these top 11 foods with minerals can help you to get all of the vitamins and minerals you need and stay healthy and energized throughout the day. These foods are packed with nourishing nutrients that give your body much-needed support and build strong, healthy bones.
Tags:
Health