Getting Vitamins and Minerals from Food: That’s How You Do It?

A healthy lifestyle consists for the most part of healthy food supplemented with sufficient relaxation and exercises. According to Nutrition Center, one must eat at least 2 pieces of fruits and 250 grams of vegetables everyday. Yes! That is a realistic goal, but the question is; how do you ensure that it is also varied? Of course you want to get as many different vitamins as possible. What type of vitamins, what are the sources? Here you can find them in a row.

Vitamin A

The A vitamin ensures that your immune system works well. A vitamins are good for the skin, hairs and gums. Vitamin A is found in fatty fish, yogurt. Carrots, (dark) green cabbages, leafy vegetables. Orange, mandarin, mango, banana, pumpkin and bell pepper are also rich with Vitamin A.

Vitamin B6

The B6 Vitamin is important for good resistance and digestion. B6 helps in production of red blood cells, an essential substance for your nervous system. Meat, fish, egg, legumes, potatoes and whole-grain products have good amount of B6 vitamins. Vegetables, milk and cheese also contain vitamin B6, but in smaller quantities.

Vitamin B12

Like vitamin B6, the production of red blood cells can not be done without B12. This vitamin also also ensures that the nervous system is properly functioning. Vitamin B12 is only found in foods of animal origin, such as meat and dairy: egg, milk, yogurt, cottage cheese, salmon, cod and beef. There are also b12 patches available, but if you don’t want to go with the supplements, the above mentioned foods/sources are enough for you.

Vitamin C

This vitamin type is essential for good resistance. Your teeth, bones and blood vessels also benefit from adequate intake of vitamin C. In addition, it also slows down the aging process.

Good amount of Vitamin C is found in vegetables, fruit and potatoes. Especially cabbages, citrus fruits, oranges, kiwis, berries and strawberries are rich from C vitamin. It is important that you cook vegetables in little water and no longer than necessary, so that vitamin C is not lost.

Vitamin D

A body produces vitamin D when it is exposed to direct sunlight.

Vitamin D is only found in foods of animal origin and contains very little vitamin D. Eels, salmon and mackerel contain a little more vitamin D. So you get this vitamin mainly by exposing yourself to direct sunlight or by taking a supplement.

Vitamin E

This vitamin keeps the skin, nerves, muscles and heart healthy. It also helps prevent cardiovascular disease.

Vitamin E is in vegetable oil, such as sunflower oil, nuts, grain products and sesame seeds.

Magnesium

You need this mineral for the formation of bones and muscles. It plays a role in the transmission of nerve impulses and ensures proper functioning of the muscles.

Magnesium is found in leafy green vegetables such as spinach, endive, kale and turnip greens, whole-grain cereal products, all types of nuts, raw cacao, avocado, bananas, seaweed, broccoli and legumes.

Calcium

Just like magnesium, calcium is needed for the construction and maintenance of the bones and the proper functioning of the muscles. In addition, it is good for healthy teeth. Vitamin D promotes the absorption of calcium in the body.

Calcium is in milk, especially the low-fat variant, cheese (including cottage cheese, for example), salmon, broccoli, kale, apricot, tofu, nuts and spices.

Do you have any additions? Feel free to let us know in a response!