People often take a vitamin or mineral supplement on a regular basis. Vitamins and minerals are essential to maintaining optimal health and possibly preventing disease. However, fresh, whole food sources almost always are preferable to supplements, according to Dr. Ben Kim.com. By deriving vitamins and minerals from the best food sources, you can maximize the purity--and your body's absorption--of these crucial nutrients.
Spinach
Low in calories and delicious as a salad green or a cooked side dish, spinach also is packed with nutrients, according to The World's Healthiest Foods. One cup of spinach is rich in vitamin K, vitamin A, manganese, folate, magnesium and iron. Spinach also is rich in vitamins B1, B2, B6, vitamin E and calcium, according to Dr. Ben Kim.com.
Black Beans
High in dietary fiber, black beans may help lower your cholesterol and regulate your blood sugar, according to The World's Healthiest Foods. When served with brown rice, it also provides an excellent source of fat-free protein. One cup of black beans also provides 172 percent of your daily requirement of the trace mineral molybdenum, which may reduce sensitivity to sulfites. Sulfites are a type of preservative found in prepared foods. Black beans also are packed with antioxidants, manganese and iron.
Salmon
This fish offers a wide array of nutritional benefits, according to The World's Healthiest Foods. Low in calories and saturated fat, salmon is a major source of omega-3 fatty acids, which have a protective effect against such conditions as heart disease and inflammation. A 4-oz. serving of salmon is rich in selenium, niacin and vitamin B12, as well as tryptophan, an amino acid that may increase calming serotonin in your body. Salmon also contains choline, a B vitamin that promotes a healthy nervous system and prevents the accumulation of fat in the liver, according to Dr. Ben Kim.com.
Whole Wheat Bread
Although carbohydrates may have become the "enemy" to various weight loss diets, whole wheat bread remains a nutritional standout. Whole wheat bread is abundant in vitamins B1, B2, B3 and E; folic acid; calcium; phosphorus; zinc; copper and iron. However, The World's Healthiest Foods cautions against bread made from wheat that's processed into 60 percent extraction. This extracting process destroys more than half the nutrients in the bread. Buy 100 percent whole wheat bread.
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