As the benefits of vitamins and minerals are being better understood, more and more people are choosing to eat foods specifically for their vitamin and mineral content. Foods that contain high levels of many vitamins and minerals are referred to as "superfoods." Organic varieties of these superfoods are considered the best method of getting vitamins and minerals, more so than taking supplemental forms.
Foods with Magnesium
Magnesium is a mineral important for the regulation of muscle contraction, nerve conductivity, bone strength, heart rhythm, immune response, blood pressure, blood sugar and metabolism. According to the "Encyclopedia of Foods: A Guide to Healthy Nutrition," the food richest in magnesium is wheat bran, which contains 500mg of magnesium per 100g of bran. The same weight of brazil nuts contains 400mg of magnesium, wheat germ and almonds about 270mg, cashews 240mg, All Bran cereal 200mg, soya beans and plain chocolate 100mg, and figs about 70mg.
Foods with Potassium
Potassium is also a mineral and is responsible for maintaining kidney function, skeletal and heart muscle contraction, and effective digestion. The ideal potassium rich foods should be low in sodium. "Encyclopedia of Foods" says that 100g of soya flour contains 1,650mg of potassium and is considered the richest source. The same weight of apricots contains 1,380mg of potassium, tomato puree 1,150mg, raisins 1,020mg, figs 900mg, currants 720, most seeds about 650mg, baked potato with skin 600mg, sardines 430mg and bananas about 400mg.
Foods with Manganese
According to the U.K. Food Standards Agency, the riches source of manganese is tea. Table salt is also high in manganese, while known food sources include peas, beans, cloves, wheat bran and blueberries.
Foods with Vitamin A
Vitamin A plays an important role in vision, maintaining healthy skin and in preserving bones and teeth. Retinol is the purest form of vitamin A, while beta-carotene can be converted to vitamin A. The richest sources of vitamin A are liver products. A 100g piece of pig's liver contains 23,000mcg of vitamin A. The same weight of cod liver oil contains 18,000mcg of vitamin A, hard cheeses about 330mcg and eggs 200mcg. The richest sources of beta-carotene are carrots, sweet potato and spinach.
Foods with Vitamin C
Vitamin C, also known as ascorbic acid, is a vitamin that humans must ingest from their diet because they do not produce it internally. Rose hip extract has the most vitamin C per weight, producing over 1,000mg of vitamin C per 100g. The same weight of blackcurrant and guava produce around 200mg of vitamin C, strawberries 80mg, peppers and kale 70mg, brussels sprouts and lemons 60mg, oranges and kiwis 50mg, and broccoli about 45mg.
Foods with Bioflavonoids
Bioflavonoids are pseudo-vitamin compounds responsible for numerous functions, such as protecting the breakdown of vitamin C and giving plants their colors. There are hundreds of bioflavonoids beneficial to people, but the food sources richest in them are dark red, black and blueberries, citrus fruits, rose hips, green tea, apricots, apples, dark chocolate, celery and soy products.
Foods with Pantothenic Acid
Pantothenic acid, also known as vitamin B-5, is found mainly in fortified cereals and meat products, especially raw. Numerous types of mushrooms contain high amounts of vitamin B-5, as does cauliflower, sunflower seeds, yellow corn, broccoli and yogurt.
References
- National Institute of Health - Office of Dietary Supplements: Magnesium
- "Encyclopedia of Foods: A Guide to Healthy Nutrition"; The Mayo Clinic; 2001
- Food Standards Agency (U.K.): Manganese Sources
- "Origins"; Which Vertebrates Make Vitamin C?; Elwood S. McClusky; December, 1985
- Chem-online.org: Bioflavonoid Sources
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