Food High In Common Vitamins and Minerals

If you are vitamin or mineral deficient, you most likely want to pop a vitamin pill. But there are far healthier alternatives through diet. These is especially helpful when trying to use vitamins for weight loss or muscle gain. Here is the master list of food high in common vitamins and minerals.

Vitamins:

 

Vitamin B-6

 

  • Bananas
  • Fish (most)
  • Liver
  • Meat
  • Nuts and seeds
  • Potatoes and sweet potatoes
  • Poultry
  • Whole-grain and fortified cereals

 

Vitamin B-12

 

  • Eggs
  • Fish and shellfish
  • Fortified cereals
  • Meat
  • Milk and milk products
  • Organ meats

 

Vitamin D

 

  • Egg yolk
  • Fortified cereals
  • Fortified milk
  • Liver
  • High-fat fish

 

Vitamin E

 

  • Margarine
  • Nuts and seeds
  • Peanuts and peanut butter
  • Vegetable oils
  • Wheat germ
  • Whole-grain and fortified cereals

 

Folate

 

  • Dark green vegetables
  • Dry beans, peas, and lentils
  • Enriched grain products
  • Fortified cereals
  • Liver
  • Orange juice
  • Wheat germ
  • Yeast

 

Vitamin K

 

  • Broccoli
  • Brussels sprouts
  • Cabbage
  • Leafy green vegetables
  • Mayonnaise
  • Soybean, canola, and olive oils

Minerals:

 

Iodine

 

  • Iodized salt
  • Saltwater fish and shellfish

 

Magnesium

 

  • Cocoa and chocolate
  • Dark green vegetables (most)
  • Dry beans, peas, and lentils
  • Fish
  • Nuts and seeds
  • Peanuts and peanut butter
  • Whole grains

 

Phosphorus

 

  • Dry beans, peas, and lentils
  • Eggs
  • Fish
  • Meat
  • Milk and milk products
  • Nuts and seeds
  • Poultry
  • Whole grains

 

Zinc

 

  • Dry beans, peas, and lentils
  • Meat
  • Poultry
  • Seeds
  • Shellfish
  • Whole-grain and fortified cereal

Find all the resources used in this article and the scientific basis of all our article at The Science Behind Fitness.

 

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