Everyday foods contain vitamins and minerals known to benefit your health. Here are the top ten: find out how they could help you and where to find them.
10 health-promoting vitamins and minerals in food
1. Calcium
May improve symptoms of
- Anxiety and stress
- High blood pressure
- Hyperthyroidism
- Osteoporosis, overweight
- Perimenopause and menopause
- PMS, and pregnancy
Where to find it
- Broccoli, dairy products, salmon or sardines with bones, tofu
2. Folate
May improve symptoms of
- Anemia
- Cancer
- Depression
- Heart disease
- Infertility and impotence
- Insomnia
- Osteoporosis
- Pregnancy, and rheumatoid arthritis
Where to find it
- Asparagus, avocados, beans, beets, broccoli, cabbage family, citrus fruit, cooking greens, corn, lentils, peas, rice, spinach
3. Iron
May improve symptoms of
- Anemia
- Immune deficiency
- Memory loss
- Pregnancy
Where to find it
- Apricots, fatty fish, figs, lentils, meat, peas, poultry, shellfish
4. Magnesium
May improve symptoms of
- Allergies and asthma
- Anxiety and stress
- Chronic fatigue syndrome
- Constipation
- Diabetes
- High blood pressure
- Kidney stones
- Migraines
- PMS
Where to find it
- Avocados, grains, nuts, pumpkin and squash, rice, seeds, shellfish, spinach
5. Selenium
May improve symptoms of
- Allergies and asthma
- Cancer
- Hypothyroidism
- Infertility and impotence
- Macular degeneration
- Prostate problems
Where to find it
- Meat, mushrooms, nuts, poultry, rice, seeds, shellfish, whole grains
6. Vitamin B6
May improve symptoms of
- Acne
- Anemia
- Anxiety and stress
- Depression
- Heart disease
- Hypothyroidism
- Insomnia
- Memory loss
- PMS
- Pregnancy
Where to find it
- Asparagus
Bananas, fatty fish, figs, mushrooms, peas, potatoes, poultry, pumpkin and squash, rice, sweet potatoes
7. Vitamin B12
May improve symptoms of
- Anemia, depression
- Heart disease
- Infertility and impotence
Where to find it
- Dairy products, fatty fish, meat, poultry, shellfish
8. Vitamin C
May improve symptoms of
- Allergies and asthma, Anemia
- Bronchitis, Cancer
- Cataracts
- Chronic fatigue syndrome
- Cold sores
- Colds and flu
- Diabetes
- Eczema
- Hemorrhoids
- Heart disease
- Infertility and impotence
- High blood pressure
- Hyperthyroidism
- Immune deficiency
- Macular degeneration
- Osteoarthritis
- Osteoporosis
- Rheumatoid arthritis
- Sinusitis
- Sprains
Where to find it
- Berries, cabbage family, peppers, citrus fruit, kiwis, melons, peas, pineapple, potatoes, pumpkins and squash, salad greens, spinach, sweet potatoes, tomatoes, turnips
9. Vitamin E
May improve symptoms of
- Bronchitis
- Cancer
- Cataracts
- Eczema
- Hyperthyroidism
- Immune deficiency
- Infertility and impotence
- Macular degeneration
- Memory loss
- Osteoarthritis
- Prostate problems
- Rheumatoid arthritis
Where to find it
- Avocados, grains, nuts, olive oil, salad greens, seeds
10. Zinc
May improve symptoms of
- Acne
- Bronchitis, Chronic fatigue syndrome
- Colds
- Eczema
- Hemorrhoids
- Hypothyroidism
- Immunity
- Infertility and impotence
- Macular degeneration
- Rosacea
- Sinusitis
Where to find it
- Beans, grains, meat, poultry, seeds, shellfish
Food is therapy: improve your health and prevent illness with vitamin and mineral-rich produce and groceries. It's easier than you think!
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