By Lizzie Streit, MS, RDN, LD 

Vitamins and minerals are vital for good health. They help the body produce energy from foods, transport oxygen in the blood, build strong bones, support immunity, and promote eye health, among so many other functions. 

Eating a well-balanced diet that includes a variety of foods is the best way to meet your vitamin and mineral needs. But the nutrition profile of each food is unique, and the best food sources for each nutrient vary. 

This post provides tips on getting enough of each vitamin and mineral from foods. 

Vitamins and Food Sources 

Vitamin A 

Vitamin A is a fat-soluble nutrient that is important for eyesight, immunity, and infant development. Adults need between 700 and 900 mcg per day, and women need more while breastfeeding. In foods, vitamin A exists in a preformed version found in certain animal products and in plant foods as provitamin A carotenoids that get converted to vitamin A in the body. 

Some of best food sources of vitamin A include: 

• Beef liver 

• Dairy products 

• Carrots 

• Sweet potatoes 

• Winter squash 

• Cantaloupe 

• Dark leafy greens 

B Vitamins 

The B vitamins are a group of water-soluble vitamins that have a variety of functions. They are generally involved in extracting energy from food, but some B vitamins have other specific roles. Vitamin B9, also known as folate, is essential for the proper development of babies in utero. Vitamin B12 is very important for nervous system health. 

Here are some of the best food sources for each B vitamin: 

• Thiamin (B1): pork, oats, and beans 

• Riboflavin (B2): fortified oatmeal, dairy products like milk and yogurt, almonds 

• Niacin (B3): chicken and turkey breasts, salmon, mushrooms, peanuts 

• Pantothenic Acid (B5): sunflower seeds, avocado, sweet potato 

• Pyridoxine (B6): chickpeas, potatoes with their skin, bananas 

• Folate (B9): beans, asparagus, spinach, grains 

• Cobalamin (B12): seafood, meat, dairy, fortified plant foods 

• Biotin: eggs, peanuts, raspberries 

Vitamin C 

One of the most well-known nutrients, vitamin C is a key antioxidant in the body that supports immunity and skin health. Men and women need between 75 and 90 mg of vitamin C per day, while breastfeeding mothers need more of this nutrient. 

You can get vitamin C from: 

• Kiwis 

• Oranges 

• Red bell peppers 

• Brussels sprouts 

• Strawberries 

• Broccoli 

Vitamin D 

Known as the “sunshine” vitamin, vitamin D is primarily created in the body after sun exposure. However, you can still get it from some foods. It’s incredibly important for bone health, immunity, and many other functions. Adults need between 15 and 20 mcg (600 to 800 IU) per day. 

Here are the few food sources of vitamin D: 

• Salmon 

• Cod liver oil 

• Fortified dairy products 

• Fortified orange juice 

• Egg yolks 

Vitamin E 

Vitamin E is a fat-soluble nutrient that works as an antioxidant, protecting the body against the stress of aging and cell damage associated with disease. Both men and women need 15 mg per day, while breastfeeding women need 19 mg. 

Some of the best food sources of vitamin E include: 

• Sunflower seeds 

• Wheat germ 

• Hazelnuts 

• Almonds 

• Olive oil 

• Chard 

Vitamin K 

This vitamin is important for proper blood clotting (it even got its name from the Danish word koagulation). It also plays a role in bone and heart health. For adults, the daily recommended intake for vitamin K ranges from 90 to 120 mcg. 

Sources of vitamin K in the diet include: 

• Leafy greens like kale and chard 

• Parsley 

• Broccoli 

• Brussels sprouts 

• Chicken 

• Pork chops 

Minerals and Food Sources 

Calcium 

The key to healthy bones, calcium is an essential mineral that makes up our skeleton and teeth. It’s also important for proper blood pressure and muscle contraction. Adults needs between 1,000 and 1,200 mg of calcium on a daily basis. 

The best foods to eat to increase calcium are: 

• Milk and dairy products 

• Sardines with their bones 

• Fortified soymilk 

• Collard greens 

• Chia seeds 

• Almonds 

Iron 

Iron is necessary for growth and development, oxygen transfer in the blood, and energy production. Adult men need 8 mg per day, while women between 19 and 50 years of age need 18 mg, pregnant women need 27 mg, and lactating women need 10 mg.  

Some populations struggle to get enough iron, and iron deficiency is the most common nutrient deficiency in the world. If you follow a predominantly plant-based diet, aim to eat iron-rich plant foods with a source of vitamin C to boost absorption. 

Some of the best food sources of iron include: 

• Meat 

• Fortified oatmeal 

• Lentils 

• Spinach and other leafy greens 

• Tofu 

• Pumpkin seeds 

Zinc 

As part of hundreds of reactions in the body, zinc is necessary for wound healing, growth and development, and immune function. Zinc needs are between 8 and 11 mg per day for adults. 

Food sources of zinc include: 

• Oysters 

• Crab and lobster 

• Chicken 

• Pumpkin seeds 

• Chickpeas 

• Peas 

Magnesium 

Magnesium is involved in metabolic reactions in the body and may play a role in disease prevention. It has been studied for its role in helping with high blood pressure, depression, and anxiety, among other functions. The recommended magnesium intakes range between 310 and 420 mg per day. 

Foods that contain magnesium include: 

• Nuts and seeds like pumpkin seeds, chia seeds, almonds, and peanuts 

• Beans 

• Brown rice and other whole grains 

• Dark chocolate 

• Spinach 

Potassium 

Potassium is vital for maintaining healthy blood pressure and works closely with sodium to power muscle contraction and nerve impulse transmission. Adults should get 2,600 and 3,400 mg of potassium on a daily basis.  

The best food sources of potassium are: 

• Dried apricots 

• Potatoes 

• Lentils 

• Beets 

• Bananas 

• Artichokes 

• Coffee 

Final Notes 

As you can see, every food has a different array of vitamins and minerals. That’s why eating a diet that incorporates a variety of whole foods is necessary to meet nutrient needs. If you are concerned about getting enough of a certain nutrient, your physician and a registered dietitian can provide advice. 

Note from Healthy For Life Meals: Our menus are nutritionally balanced and incorporate a delicious variety of foods to help you meet your vitamin and mineral needs. Get started with the best fresh meal plan delivery service today!