Best Foods for Vitamins and Minerals

When we eat the recommended daily value of vitamins and minerals, our bodies operate at an optimal level. A lot of people take expensive multivitamin supplements to get these essentials. Yet, in reality, our food is the best source of natural nutrients. Moreover, eating right can be much less costly than taking processed supplements.

To help you get started eating a healthy diet, and perhaps saving money, here are the top foods that are full of essential vitamins and minerals.


Niacin helps the body process fat. It is also known to lower cholesterol levels. If you do not get enough Niacin, you will find yourself feeling irritable and possibly depressed.

Fortunately, Niacin is found highly concentrated in easy to find tuna. Each ounce of tuna has over 30 percent of the recommended daily value.

Kale-Vitamin K

Sufficient amounts of Vitamin K help ensure you have healthy hair, teeth and bones.

Green vegetables, such as kale, have the most Vitamin K. For example, you get over 100 percent of the recommended daily value in a single serving of kale.

Yams-Vitamin A

Getting enough of the beta-carotene found in Vitamin A ensures the eyes will work up to their full capabilities.

Yams have one of the highest level of Vitamin A of any natural source. In fact, you get over 500 percent of the recommended daily value from one normal-sized yam.

Garbanzo Beans-Vitamin B6

Vitamin B6 consists of six different types. All work to both support red blood cell metabolism and create hemoglobin. B6 vitamins are also essential for properly functioning immune systems.

Garbanzo beans, also known as chickpeas, are a good source of Vitamin B6. You can get over 50 percent of the recommended daily value from one cup of these beans.

Clams-Vitamin B12

Vitamin B12 is essential for the formation of healthy red blood cells. With sufficient amounts of B12, you will feel energetic and prepared to work hard.

Clams have a high concentration of B12. You get 460 percent of the recommended daily value of the vitamin in every ounce of clams. So eat up.

Sweet Red Pepper-Vitamin C

The body uses Vitamin C as an antioxidant. Most of us know that it helps fight colds.

Now, from the time we are young, we hear that oranges are great sources of Vitamin C. However, red peppers (the sweet variation) actually have the highest concentration with almost 100 percent of the recommended daily value.

Start Eating Right

Armed with this information, you can begin getting all your essential vitamins and minerals naturally. No need to fork over extra cash for those processed supplements. These foods have all the nutrients you need.


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