Besides fruits and vegetables supplying your body with vitamins and minerals, nuts, seeds and seasonings also supply these nutrients. For example, cinnamon and turmeric are good sources of iron and manganese, while sunflower seeds and almonds provide a healthy dose of vitamin E.
Vitamin A
Vitamin A, the first vitamin discovered, helps your vision when light conditions are low. Vitamin A is involved in the synthesis of a photopigment needed for night vision and plays a role in fighting off viral infections. According to the Institute of Medicine, a male aged 14 or older needs 900 mcg a day. Good sources of vitamin A include carrots, kale, spinach, apricots, basil, grapefruit, winter squash and bell peppers.
Vitamin B-1
Vitamin B-1, also called thiamin, helps your body keep up a robust energy supply, your heart healthy and gives your body the material needed to make fat-like coatings around nerves. Good food sources include romaine lettuce, asparagus, carrots, corn, tuna and crimini mushrooms. The IOM states, a male between 14 and 70 needs 1.2 mg of thiamin a day.
Vitamin B-5
Pantothenic acid, also known as vitamin B-5, is part of the group of water-soluble B vitamins found to be responsible for many benefits since its discovery in 1933. Pantothenic acid breaks down carbohydrates, fats and proteins and lowers cholesterol levels. Foods rich in vitamin B-5 include broccoli, cauliflower, corn, calf's liver and sunflower seeds. According to the IOM, a male between 14 and 70 needs 5 mg a day.
Magnesium
Magnesium, an essential mineral, is stored primarily in your bones and has a role in preventing heart disease and regulating blood pressure and calcium levels in your body. Magnesium also keeps your muscles and nerves in a relaxed state. Foods rich in magnesium include spinach, summer squash, celery, green beans, mustard seeds and tomatoes. According to the IOM, men between 31 and 70 need 420 mg of magnesium.
Manganese
Manganese, a trace mineral, is plentiful in foods such as romaine lettuce, cinnamon, pineapple, collard greens, grapes, almonds and wheat. According to the IOM, a male between 19 and 70 needs 2.3 mg of manganese a day. Manganese has several functions, which include protecting your body from circulating free radicals produced by the breakdown of food, keeping your bones healthy and maintaining normal blood sugar levels.
References
- Institute of Medicine: Dietary Reference Intakes
- "The Everything Vitamins, Minerals, and Nutritional Supplements Book"; Maureen Ternus and Kitty Broihier; 2001
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