Rich vitamin foods and rich mineral foods. Why is the food we eat so important for our health?

Rich vitamin foods and rich mineral foods. Eating healthy.

Rich vitamin foods and rich mineral foods.

When it comes to maintaining good health, nothing is more important than our food. Our bodies require a wide range of nutrients to function correctly, and many of these nutrients come from the foods we consume. In this blog post, we will discuss the importance of eating foods rich in vitamins and minerals and explore some of the best sources of these essential nutrients.

There are lots of reasons why we eat. For most of us, the biggest reason is that our body compels us to eat. We feel hungry and low while our stomach rumbles. We also eat in different moods to let them go, while eating gives us joy.

But due to various other physical, emotional, and physiological reasons, selecting a food that is healthy and beneficial to our body is necessary. In this regard, one should be transparent regarding good nutrition and food.

Good Diet and Health

Diet has always played a vital role in sustaining health. Nutrition from birth should be such that that helps prevent certain diseases. We should know the essential nutrients to prevent common conditions such as scurvy, pellagra, and rickets. These are caused by a deficiency of vitamin C, vitamin B, and vitamin D, respectively.

Healthy Food Provides Energy and Liveliness

We have experienced that when we are tired and feeling low after work, we feel hungry. As soon as we eat the food, we start regaining our energy and again feel energetic after attaining satiety.

The foods we eat supply the energy for our body’s requirements to function. You can take the example of putting petrol in your car to let it work or recharging your cell. Likewise, our body needs energy-giving foods every single day. Carbohydrates are the main form of energy for our body. These are easily broken down and digested. Glucose is the main product needed by the brain. In its absence, hypoglycemia may occur. Our body also forms glucose with the help of proteins, a process called gluconeogenesis. The body can utilize fats in the formation of glucose.

No doubt, our body also requires fats to be strong and healthy. They are present in the plasma membranes that cover all the cells of our body.

Good Food Provides Minerals & Vitamins

Our main body activities are supported by the array of nutrients given by the food we eat. A portion of good food is enriched with essential minerals and vitamins. It will provide you with protein which gives you amino acids after catabolizing your body. These are essential since they take part in building and repairing different parts of our body. Proteins are also vital for our immune, nervous, endocrine, and other organs.

Good food also provides us with minerals such as calcium, magnesium, sodium or iron, etc. These all play a fundamental role in maintaining our body health. Calcium strengthens our bones and teeth, while iron is necessary for blood formation. Sodium maintains body electrolyte and fluid balance.

Vitamins are also crucial for our body; all these are provided in the foods containing them. Otherwise, their deficiencies will lead to different kinds of diseases. Minerals and vitamins act as an enzyme and boost the metabolism of proteins, carbohydrates, and fats.

A good food intake will give our body the right amount of energy along with essential minerals and vitamins that we all must have to stay healthy. Healthy nutrition also offers antioxidants that remove toxins, prevent aging, and keep us disease-free.

Rich vitamin foods

Rich vitamin foods

A balanced diet is a key to healthy living. That means an intake of all the constituents of the food cart in the right proportion. These include proteins, carbohydrates, and fats. But even if these are taken proportionally, it isn’t enough for human health. Some micronutrients called vitamins are needed in minute amounts but are no less vital than the macronutrients mentioned above. A lack of vitamins in the human body can lead to the attack of numerous diseases and deficiencies. Thus vitamin food intake is essential for complete and healthy living.

Although many food items contain vitamins in short and scattered amounts, some foods have a high concentration of vitamins and are known as vitamin-rich foods. A human can become almost superhuman by ingesting the right type and quantity of rich vitamin foods. Such foods enhance virtually all parts and functionalities of your body. Starting from the eyes vitamin A is famous for improving night vision. It is found in animal fat, mainly in the form of beta-carotene. But that improved night vision is just the tip of the iceberg. Vitamin A can protect people from lethal disorders like blood cancer, bone deformation, and blood diseases. It plays a pivotal role in developing and growing the body’s inner structure.

Vitamin B is found in carbohydrate-rich foods. It is suitable for countering congenital disabilities such as spinal cord malformation and crippling by birth. Vitamin B enriches tissues destined to become the spinal cord in the newborn. It protects against heart disease and cancer as a B-complex family reduces a toxic material, homocysteine, in blood. Vitamin C is also essential in small amounts as it fights infections and inflammations and is an antioxidant.

Vitamin D is an immunity agent. Apart from sunlight, it is found in oily foods. It can help fight various diseases, from influenza to cancer to skin and even chronic infections. This wonder vitamin is said even to reduce mortality rates in specific communities. Vitamin E and K are present in wheat and vegetables, respectively, and are beneficial to health because they help build bones, form platelets, and reduce the risk of a heart attack.

Thus it is clear that the intake of vitamins is essential for increasing your chances of living a healthy life. And this human requirement can only be met by consuming rich vitamin foods. Apart from the macronutrients, special care must be taken that our daily diet includes vitamin foods with the right micronutrients needed for the efficient working and functioning of the human body. For this purpose, a balanced diet must consist of articles well known for being rich in vitamin foods, like cod liver oil, rice, wheat, citrus, etc. That is the way to a perfect living.

Foods containing vitamins

Foods containing vitamins good for your health

The basis of our health is the type of diet we take. If the kind of food and its nutritional quality is good, we will be healthy, whereas if it is of poor quality, our health will not be okay. We will be suffering from various diseases. In this era of tremendous advancement, we still meet people with nutritional deficiencies. Where is the root of all these deficiencies laid? Why are people in this modern world still acquiring these deficiencies?

The answer is only the deficiency of proper knowledge. People think that advice for taking vitamins and minerals is just for some particular group of people, not for all. Likewise, many wrong thoughts and myths exist among different population groups worldwide.

But the truth is that if you desire to be hale and hearty, you must ensure that your body receives all vital vitamins and minerals in a definite proportion. Vitamins enable our cells and tissue to be more energetic. Diets devoid of vitamins will result in low energy for our cells and tissue and, therefore, poor function for them and our body as a whole. Since in this era, everything is available easily. Similarly, foods rich in vitamins are also readily available and affordable. The requirement is to become acknowledged regarding their importance. You can check our list of foods that are significantly enriched with vitamins.

Foods Containing Vitamins

Vitamins in Dairy Products.

Animal-derived milk and cheese are rich sources of vitamins in addition to carbohydrates, proteins, and fats. Its fat component contains fat-soluble vitamins such as A, D, and E.

Vitamins are present in vegetables.

Almost all vegetables contain different vitamins except vitamin B12. They also contain carotene, which is transformed into vitamin A. Many vegetables are a rich source of vitamin E which acts as an antioxidant in our body.

Vitamins are present in whole grains.

They also richly contain all kinds of vitamins. Vitamin E and B are present in them in reasonable amounts. Still, again, the vitamin B complex is absent in them. Some whole grains also contain dietary fibers necessary for our digestive system.

Meat contains vitamin B12

Meat is one of the rich sources of vitamin B12. This vitamin is essential to be safe from pernicious anemia. When people strictly follow vegetable diets, they predominantly suffer from this critical vitamin deficiency.

Fruits also contain vitamins.

Fruits, again, are an excellent source of vitamins. Different fruits contain different fruits. Although, many fruits do not possess vitamin D and vitamin B12 in them.

Vitamins in Fish

Fish are commonly known for being rich in Omega-3 fatty acids. But fish is also an excellent source of vitamins such as A, E, D, and B2. Minerals are found in fish, as well. Those include Calcium and Phosphorus, Iron, Zinc, Iodine, Magnesium, and Potassium.

Vitamin C

Vitamin C is abundant in broccoli, papaya, orange, Brussels sprouts, lemon, and red bell pepper.

Vitamin E

Vitamin E is abundant in nuts such as almonds, hazelnuts, and green vegetables.

Vitamin B6

Vitamin B6 is found in chicken, potatoes, bananas, and beans.

Vitamin A

Vitamin A is found in carrots, liver, lettuce, dried herbs, papaya, etc.

Rich mineral foods

Rich mineral foods

Usually, it is thought that a balanced diet must have meat, cereals, and fat. That is true, but the story doesn’t end here. These are only the macronutrients, that is, components of diet which are needed in

Usually, it is thought that a balanced diet must have meat, cereals, and fat. That is true, but the story doesn’t end here. These are only the macronutrients, components of a diet that are needed in large quantities and make up most of your daily diet. There are also micronutrients, namely vitamins, and minerals. These are components that the body cannot produce on its own and have to be ingested externally.

The importance of minerals in a person’s diet must be more recognized. But this is a horrible practice. Minerals reach us via a complex cycle that includes the absorption of these minerals by plants and animals when they take the help of typical soil for their food. When humans consume these plants and animals as food, these minerals reach their system and perform the expected task. Rich mineral foods are imperative for particular body functions and growth. Iron, found in beef, makes you feel fresh. But that’s not its primary function. Its main task is to keep you alive as it is a pivotal part of your red blood cells and helps carry oxygen through the blood. Also found in eggs and meat is Zinc, helping you maintain beautiful hair and a developed immune system. Strong teeth result from Fluoride present in tea and water.

Milk is a mineral food that provides us with calcium, phosphorous, and potassium. Calcium is vital for strong bones, while phosphorous and potassium supply energy and regulate blood pressure. Magnesium converts the ingested carbohydrates into the energy needed for performing body tasks and helps fight heart diseases. Sodium is present in salt and keeps the fluids in your body moving.

Chromium and Copper are trace nutrients. Chromium is extracted from the diet in the form of cheese and eggs. It is known to prevent diabetes and improve the breakdown of food containing fatty acids. The primary food source of Copper is tomatoes and fish, which helps with various physical and internal tasks ranging from forming healthy red blood cells to fighting off cancer. Salty food contains Iodine that regulates cholesterol and enhances metabolism rates in the body. Proteins are a source of sulfur which is a wonder mineral against aging. Sulfur also eliminates all the toxins from the body and is a cleaner of blood and tissues. Selenium and Molybdenum is also a mineral needed by the human body.

From the preceding discussion, it is clear that rich mineral foods are essential for the human body. Rich mineral foods help build and maintain all body parts and functions. We must appreciate the importance of these minerals in our diet and ensure that our food contains micronutrients besides macronutrients. Minerals are the key to making a healthy person, a strikingly happy and complete one. Thus, in general, we should stick to diets such as cereals, meat, tomatoes, and all such things that are the source of all the 16 minerals the human body needs.

Foods containing minerals

Foods containing minerals good for your health

Minerals are the chemical elements necessary for our bodies. These are not synthesized in the body but are found in foods only. Usually, sources of minerals are foods of plant origin since plants absorb the minerals from the soil. There are many other sources of minerals. Here we present some rich mineral foods.

Minerals also play an essential role in forming and synthesizing enzymes needed to carry out various biochemical processes in our bodies. The best way to get a good amount of minerals in your body is by following a well-balanced diet containing vegetables, fruits, whole grains, and protein.

Different minerals are sodium, iron, selenium, potassium, calcium, chloride, magnesium, Zinc, etc. Different minerals execute various tasks within our bodies. For instance, minerals help synthesize important hormones, control our heartbeat, and other functions necessary for maintaining our body’s health. They must be in normal proportions so the body can easily carry out its normal functions.

Minerals are found in rich amounts in the foods below.

Best Minerals Sources

Minerals in Nuts and Grains

Minerals are present in large quantities in all the nuts and grains varieties. Minerals such as manganese, chloride, Copper, magnesium, Molybdenum, sodium, and selenium are all found in nuts in rich amounts. Many nuts possess a high quantity of Copper, while salted nuts have a high sodium level. Different nuts that contain minerals include Brazil nuts, Cashews, Amaranth, Durum, Rye, Barley, Pumpkin seeds, Spelt, and Buckwheat.

Fruits Containing Minerals

Different fruits contain minerals, such as Strawberries, Oranges, Blackberries, Dates, Pears, Banana, Grapefruits, Blackcurrants, Pomegranate, Avocado, Apricot, Kiwi fruit, Guavas, and Watermelon.

Minerals Found in Vegetables

Vegetables are also a rich source of different sorts of minerals. Some vegetables mainly contain minerals: Celery, Butternut squash, Okra, Amaranth leaves, Kale, Swiss chard, Bok Choy, Parsnip, Turnip, French beans, Brussels sprouts, Taro, and Artichoke.

The list is long, and so many other vegetables contain different other minerals in them.

Seafood Rich In Minerals

Seafood is also a rich source of minerals such as Zinc, selenium, Copper, and iron. Many different fishes are rich in minerals and vitamins, e.g., oysters.

Beans Containing Minerals

Again these are also mineral-rich food and include all essential minerals. Nowadays, mineral-fortified beans are also available in the market. Beans rich in minerals are Fava bean, Black bean, Lima bean, Adzuki bean, Pinto bean, Edamame, Kidney bean, Black eye peas, Winged beans, and Soya beans.

Every part of our body comprises minerals, such as hair, bones, tissues, organs, and muscles. So we all have to ensure to get all minerals in a reasonable amount in our bodies. Try to eat rich mineral fruits, vegetables or beans, etc. Although our body’s organs require minerals, we cannot synthesize them and need all the minerals from food. Suppose we need to be more careful regarding our body’s mineral content. In that case, they will start depleting, and we will face harmful consequences.

To be safe from these, add some minerals-rich foods daily and enjoy a healthy life!


Amna Sheikh is a medical doctor with a Bachelor of Medicine, Bachelor of Surgery (MBBS), Bachelors in Economics and Statistics.  She is also a medical writer working as a freelancer for 10+ years and she is specialized in medical, health, and pharmaceutical writing, regulatory writing & clinical research. All her work is supported by a strong academic and professional experience.
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