Although many foods are healthful and nutritious, certain selections are so nutrient-rich that they deserve special mention. Calf liver, salmon, eggs and bananas are sky-high in vitamins and minerals, and supply them at a modest caloric cost. Antioxidant vitamins A, C and E, vitamin D, B-complex vitamins and essential minerals are all well represented in these foods. If you have high cholesterol, heart disease or high blood pressure, don't put calf liver on the menu regularly.
Calf Liver
Calf liver is a virtual bonanza of vitamins and minerals. According to the HealthMad website, this organ meat is rich in B-complex vitamins, particularly B-12, which is essential for producing red blood cells and maintaining a healthy immune system. Calf liver is also an excellent source of niacin, which helps lower cholesterol levels and contributes to a healthy digestive system. The USDA lists a 100-g serving -- about 3.5 oz. -- as yielding 9.6 mg. Vitamin A -- essential for immune function and good vision -- is also found in large quantities in calf's liver: a 4-oz. serving provides seven times the Daily Recommended Value. Calf's liver also provides calcium, phosphorus, potassium and zinc, and is particularly high in selenium, a trace mineral that provides the enzymes necessary for thyroid function.
Salmon
According to the USDA National Nutrient Database, a 100-g serving of cooked pink salmon contains a modest 153 calories, along with a whopping 24.6 g of protein. The same serving of salmon provides generous amounts of B-complex vitamins, particularly niacin -- or vitamin B-3 -- which contributes to a healthy digestive system. The USDA lists salmon as containing 9.6 mg of niacin in a 100-g serving. Salmon is also an excellent source of folate, which helps prevent neural tube defects in newborns. In addition, salmon is high in vitamin A -- important for immune system function -- and vitamin D, essential for mineral absorption and bone health. Salmon also provides healthful amounts of minerals, including phosphorus, calcium, magnesium and potassium.
Bananas
Although bananas don't provide the protein, they pack a lot of vitamins and minerals into small, tasty packages that are naturally low-fat, low-salt and free of cholesterol. The USDA says that one medium-sized banana contains 0.43 mg of vitamin B-6. MedlinePlus notes that vitamin B-6 helps the body produce antibodies. Bananas are surprisingly rich in vitamin C; a cup of sliced banana contains a third of the Recommended Value. Bananas are also rich in phosphorous -- a mineral essential for making thyroid hormones -- as well as magnesium, calcium and manganese. They are exceptionally rich in potassium, yielding 422 mg in a single fruit. Potassium is crucial to heart function, and plays a key role in muscle contraction.
Eggs
According to the USDA, a large egg contains 72 calories and 6.28 g of protein. Eggs are an important source of minerals, including calcium, selenium and phosphorus. Egg yolk is one of the few natural sources of vitamin D, vital for mineral absorption and good bone health. According to the USDA, one large egg provides 41 IU of this fat-soluble vitamin. In addition, eggs supply an impressive 270 IU of vitamin A. They are also a good source of antioxidant vitamin E, which has chemoprotective effects.
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