Vitamins and Minerals: Good Food Sources When it comes to vitamins and minerals, you're probably looking for the bottom line: How much do you need, and what foods have them? The list below will help you out. It covers all the vitamins and minerals you should get, preferably from food. Recommended Related to Diet & Weight Management Sugar Fix Got a sweet tooth? Read the Sugar Fix article > > Calcium Foods that have it: Milk, fortified nondairy alternatives like soy milk, yogurt, hard cheeses, fortified cereals, kale How much you need: Adults ages 19-50: 1,000 milligrams per dayWomen age 51 and older: 1,200 milligrams per dayMen age 51 and older: 1,000 milligrams per day Continue reading below... What it does: Needed for bone growth and strength, blood clotting, muscle contraction, and more Don't get more than this much: 2,500 milligrams per day for adults age 50 and younger, 2,000 mg per day for those 51 and older Choline Foods that have it: Milk, liver, eggs, peanuts What it does: Helps make cells Chromium Copper Fiber Fluoride
What Vitamins are in What Food? Visit our Health Index for More Subjects, Conditions and Answers What foods have what Vitamins? Where can you get the vitamins you need in the food you eat? Although you can take vitamins supplements,it is also possible - and is natural - to get vitamins from the food you eat. We are listing the vitamins minerals and what foods you can eat to get them naturally. Vitamin A (Fat soluble): Apricots, romaine lettuce, cantaloupe, mangoes, carrots, raw & juiced, nectarines, collard greens, peaches, hot chili peppers, leaf lettuce, pumpkins, sweet potatoes, spinach, red peppers, yams, tuna, turnip, beet greens, butternut squash, fish & eggs. Vitamin B1 (Thiamine) (Water soluble): Wheat germ, rice beans, ham, fresh peas, beans, bread, oranges, cereals, pork, beef, peanuts, brazil nuts Vitamin B2 (Riboflavin) (Water soluble): Poultry, fish, Broccoli, turnip greens, asparagus, spinach, yogurt, milk, cheese, liver, eggs, pork Fluoride (Trace mineral): Tea, canned salmon, mackerel, kidney, liver
Nutrition Vitamin and Mineral Tool- Interactive Online Nutrient Information- Free Nutrients Tool On this page:Nutrient Tool Parents- Interactive Nutrient Tool- Vitamins And Minerals Click on kind of nutrient you want to look up Nutrient Tool Click here to launch the Nutrient Tool Some tools may take longer to load, thank you for your patience. Have your child try the chlldren's nutrient tool System Requirements: A high-speed Internet connection is recommended.