Foods That Contain Essential Vitamins & Minerals

Today, there is a great deal of talk on the benefits of eating healthy and getting enough exercise. Supplying your body with healthy foods, meaning those packed with vitamins and minerals and low in unhealthy fats, promotes good health and guards against possible future complications such as heart disease, high cholesterol, nervous system problems and bone deformities.

Vitamin A

Vitamin A, also known as the "anti-infective" vitamin plays a big role in supporting the immune system. We need Vitamin A-rich foods to fight off infections and help our eyesight. Vitamin A helps synthesize rhodospin, a photopigment in the eye that helps the eye adjust to low light conditions and night vision, states George Mateljan in his book, "The World's Healthiest Foods."

Excellent food sources for vitamin A include carrots, spinach, bell peppers, romaine lettuce, calf's liver, cantaloupe, collard greens, sweet potatoes, spinach and parsley. One cup of carrots provides more than the daily recommended value.

Vitamin B1

Adequate vitamin B1, or thiamin, levels in the body depend on adequate consumption of other B vitamins such as B6, B12 and folic acid. Often, foods rich in thiamin are also rich in B6 and B12. B1-rich foods help our hearts remain healthy and keeps energy levels up by processing sugars in the body. Vitamin B1 also plays a vital role in our nervous system by promoting the development of nerve coverings around most of our nerves, claims Mateljan.

Foods topping the list as very good sources of vitamin B1 are romaine lettuce, asparagus, crimini mushrooms, spinach, green peas, tomatoes, tuna and eggplant. For example, 4 ounces of tuna provides 0.6 mg of thiamin, or 38 percent of the recommended daily value, according to the book, "The World's Healthiest Foods."

Vitamin B6

Vitamin B6 supports nerve health and helps sugar and starches to break down within the body. Foods rich in this vitamin are spinach, bell peppers, tuna, cauliflower, bananas, broccoli, celery, cabbage and watermelon. One banana meets 34 percent of the daily requirement.

Vitamin B12

Vitamin B12 prevents anemia and helps support the making of red blood cells. Nerves develop properly and cells metabolize protein, carbohydrates and fats with the help of B12. Foods rich in B12 are calf's liver, sardines, yogurt, eggs, shrimp and scallops to name a few.

Zinc

Zinc is a trace mineral needed for fighting off bacteria and viruses, according to the National Institutes of Health website. Zinc is also needed to balance blood sugar, maintain your body's metabolic rate and support the sense of smell and taste. Food rich in Zinc are spinach, summer squash, calf's liver, green peas, sesame seeds and asparagus, to mention a few. Four ounces of calf's liver supplies 72 percent daily recommended value, notes Mateljan.

Magnesium

Magnesium, also known as a macromineral, helps our nerves and muscles relax by interacting with calcium. Deficiencies in magnesium may cause muscle soreness, spasms and cramps. Magnesium also strengthens bones and keep blood flowing smoothly. Foods high in magnesium are swiss chard, spinach, broccoli and summer squash. Mustard seeds, sunflower seeds, pumpkin seeds, ginger and buckwheat supply good sources.