The Richest Food Sources of Every Vitamin and Mineral
We often get confused about the richest food sources of any vitamin and mineral. In this article, we will discuss the richest non-vegetarian and vegetarian food sources of every vitamin and mineral.
Table of Contents
Vitamins
Vitamin A
Vitamin A is essential for maintaining a healthy vision, a robust immune system, reproductive health, healthy skin, and cell growth.
Vitamin B1
Vitamin B1 (Thiamin) helps convert food into energy, supports nerve and heart health, and is important for muscle contraction.
Vitamin B2
Vitamin B2 ( Riboflavin) is essential for energy production, red blood cell formation, and maintaining brain, skin, and digestive health.
Vitamin B3
Vitamin B3 (Niacin) is essential for heart health, blood vessels, and metabolism.
Vitamin B5
Vitamin B5 (Pantothenic Acid) supports blood cell production, hormone synthesis, skin, hair, and nail health, and helps in the conversion of food into energy.
Vitamin B6
Vitamin B6 plays a vital role in protein synthesis, antibody production, nerve function, hemoglobin formation, and regulating blood glucose levels.
Vitamin B7
Vitamin B7 (Biotin) is necessary for healthy hair, skin, and nails. It also helps convert food into energy.
Vitamin B9
Vitamin B9 (Folate) helps in red blood cell formation and DNA synthesis. It is essential for a healthy liver, nervous system, skin, hair, and eyes.
Vitamin B12
Vitamin B12 (Cobalamin) is required for red blood cell formation, bone health, vision, mental health, food-to-energy conversion, and maintaining healthy hair, skin, and nails.
Vitamin C
Vitamin C helps collagen formation, a protein required for skin, tendons, ligaments, and blood vessels. It maintains bone, cartilage, and teeth, and helps in iron absorption.
Vitamin D
Vitamin D supports bone and teeth health, immunity, muscle growth, gut health, and the nervous system.
Vitamin E
Vitamin E acts as an antioxidant that prevents cell damage, strengthens immunity, prevents blood clotting, and helps in red blood cell production. It also plays a vital role in keeping skin, hair, and brain healthy.
Vitamin K
Vitamin K is necessary for blood clotting and bone strengthening.
Minerals
Calcium
Calcium is necessary for healthy bones and teeth. It also helps in regulating muscle contraction and relaxation.
Copper
Copper helps in making energy, iron metabolism, and developing connective tissues.
Fluoride
Fluoride is essential for healthy bones and teeth.
Iodine
Iodine helps in thyroid hormone production, which controls metabolism and brain function.
Iron
Iron is essential in making red blood cells, which transfer oxygen throughout the body.
Magnesium
Magnesium plays a vital role in muscle and nerve function. It also helps strengthen bones, regulate blood pressure, and support the immune system.
Manganese
Manganese is essential for bone health, carbohydrate metabolism, immune function, and reproduction. It also helps in blood clotting, along with vitamin K.
Phosphorus
Phosphorus helps strengthen bones and teeth. It also helps in muscle contraction and nerve signalling.
Potassium
Potassium is necessary for healthy nerve function, muscle contraction, and maintaining fluid balance.
Selenium
Selenium is necessary for proper thyroid function, DNA synthesis, and reproduction. It also acts as an antioxidant to protect cells from damage.
Sodium
Sodium is necessary to maintain fluid balance and blood pressure. It is also vital for nerve and muscle function.
Zinc
Zinc is important for skin health, immunity, cell growth, and wound healing.
Other Nutrients
Protein
Protein is required for the growth and repair of muscle, bone, skin, and hair tissues. It also supports the immune system and metabolism.
Omega 3s
Omega-3 fatty acids are crucial for brain, eye, and heart health. It also helps improve skin health.
Choline
Choline is required for a healthy liver, brain, nervous system, and muscles. It also helps in metabolism and DNA synthesis.
