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The best foods for vitamins and minerals.

by Looking Vibrant December 16, 2017

The best foods for vitamins and minerals.

The best foods for vitamins and minerals

How to ensure you get the right vitamins and minerals in the right amounts?

Published: September, 2016 (By Matthew Sloan)

Executive Editor,  Harvard Men's Health Watch


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.

Vitamin Sources


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


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, and whole grains


Note: Since our foods is full of pesticides herbicides and GMO's,etc. It's' not possible that you can get all your daily nutrition from food alone because our food is mostly depleted of nutrients especially with western man made diet and the use of medications (off counter or prescriptions) that is a major factor in depleting nutrients in our bodies.



   Dr. Bill Schneobelen Counting the Cost!

Many drugs are quite effective But, they carry a high price beyond the dollars Because they are toxic. Many drugs attack Your Body's system; they are supposed to be helping. An Example, Cardiac Drugs;

  • ACE Inhibitors drugs cause ZINC deficiency (Zinc is essential for Muscle functions and the heart Valves to work correctly)

  • Beta-Blocker Drugs deplete CoQ10 and melatonin (COQ10 IS Co-Enzyme and is very helpful to the heart and energizes the mitochondria in every cell in your body, especially in your heart.

  • Calcium channel blocker drugs deplete potassium, and with low potassium, it makes the energy pump in every cell in your body work less efficiently, which means your Heart also will work less effectively. • Digoxin drugs (major heart stimulant) Depletes calcium, magnesium, phosphorus, and Vit-B1

  • Hydralazine drugs, Deplete CoQ10 and Vit-B6, you have to have FOR YOUR HEART B-6 TO WORK. Far more people die every year from prescription drugs than Illegal drugs. We all know that illegal drugs are dangerous and can kill. But on the other hand, we’re told that Legal prescriptions and off-counter drugs are safe, or the side effects are minimized, Right!

Dr. Linus Pauling (Two Times Nobel Prize Winner) Said: You can trace the majority of all diseases to nutritional deficiencies".)

THUS, a daily high quality supplements for you and your loved ones is a Paramount to help you maintain a healthy lifestyle and can help prevent many unnecessary, illness, surgery or death due to nutritional deficiencies...

 Cheers To Your Health...

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