Vitamins And Minerals: How To Get What You Need

What are micronutrients?
Micronutrients are the vitamins and minerals in food that nourish your body and keep you healthy.
According to the United States Department of Agriculture (USDA), American adults often do not get enough of the following nutrients:
Calcium
Potassium
Fiber
Magnesium
Vitamins A, C and E
Try to incorporate more of these nutrients in your daily diet. Keep in mind that it is best to eat a variety of foods, rather than just taking multivitamins, to ensure that your body can properly absorb micronutrients. If you cannot get all the nutrients you need from food alone, ask your doctor if you need to take nutritional supplements.
Calcium
The body needs calcium to build bones and teeth in adolescence and adolescence

. As an adult, you need calcium to maintain bone mass. According to the US Department of Agriculture, an average American (eating about 2,000 calories a day) should have about 1,136 mg of calcium daily.
The following foods are good sources of calcium:
Non-fat or low-fat yogurt (8 ounces = 345-452 mg)
Low-fat or fat-free cheese (2 ounces = 400 mg).




Low-fat milk (1 cup = 290 mg) or skim milk (1 cup = 306 mg).
Fish and seafood such as sardines (3 ounces = 325 mg), pink trout (3 ounces = 181 mg) and sea perch (3 ounces = 116 mg).
Beans like soybeans (1/2 cup = 130 mg) and white beans (1/2 cup = 96 mg).
Spinach (1/2 cup = 146 mg).
Oatmeal (1 pack = 99-110 mg.
Potassium
A diet rich in potassium helps the body maintain healthy blood pressure. The US Department of Agriculture recommends that the average American adult consume 4,044 mg of potassium daily
The following foods are good sources of potassium:
Sweet potatoes (1 sweet potato = 694 mg) and potatoes (1 sweet potato = 610 mg).




Beans like white beans (1/2 cup = 595 mg), soy (1/2 cup = 485 mg), lima beans (1/2 cup = 484 mg) and kidney beans (1/2 cup = 358 mg).
Non-fat yogurt (8 ounces = 579 mg) or low-fat yogurt (8 ounces = 531 mg).
Skim milk (1 cup = 382 mg) or low-fat milk (1 cup = 366 mg).
Fruits like bananas (1 medium banana = 422 mg), peaches (1/4 cup = 398 mg), melon (1/4 medium melon = 368 mg), and honey melon (1/8 melon medium = 365 mg).
Fish such as halibut (3 ounces = 490 mg), yellowfin tuna (3 ounces = 484 mg), ice grouper (3 ounces = 442 mg) and cod (3 ounces = 439 mg).
Ketchup (1/4 cup = 664 mg), pureed tomato (1/2 cup = 549 mg), tomato juice (3/4 cup = 417 mg) and tomato sauce (1/2 cup = 405 mg).
Magnesium
Magnesium is a nutrient that helps the body produce energy and helps muscles, arteries and heart work properly. According to the US Department of Agriculture, the average American adult should consume 380 mg of magnesium per day.




The following foods are good sources of magnesium:
Vegetables like pumpkin (1 ounce = 151 mg), spinach (1/2 cup = 81 mg) and artichoke (1/2 cup = 50 mg).
Cereal bran (1 ounce = 103 mg).
Beans like soybeans (1/2 cup = 74 mg), white beans (1/2 cup = 67 mg), black beans (1/2 cup = 60 mg), navy beans (1/2 cup = 48 mg) and North American beans (1/2 cup = 44 mg).
Tofu (1/2 cup = 47 mg).
Brown rice (1/2 cup = 42 mg).
Nuts like Brazil nuts (1 ounce = 107 mg), almonds (1 ounce = 78 mg), cashews (1 ounce = 74 mg) and peanuts (1 ounce = 50 mg).
Vitamin A
Vitamin A is involved in vision development, cell growth and maintenance.
The following foods are good sources of vitamin A:
Internal organs such as liver, heart, heart, gizzard (3 ounces = 1490-9126 mg).




Vegetables like sweet potatoes (1 medium potato = 1096 mg), pumpkin (1/2 cup = 953 mg), carrots (1/2 cup = 679 mg), spinach (1/2 cup = 573 mg) and turnips (1/2 cup = 441 mg).
Cantaloupe (1/4 average melon = 233 mg)
Vitamin C
Vitamin C helps the body make collagen (which is the main protein used as connective tissue in the body) in blood vessels, bones, cartilage and muscles.
The following foods are good sources of vitamin C:
Fruits like guava (1/2 cup = 188 mg), oranges (1 medium orange = 70 mg), kiwi (1 medium kiwi = 70 mg), strawberries (1/2 cup = 49 mg), melon (1/4 medium melon = 47 mg), papaya (1/4 medium papaya = 47 mg), pineapple (1/2 cup = 28 mg) and mango (1/2 cup = 23 mg) ).
Vegetables such as unprocessed red bell peppers (1/2 cup = 142 mg), unprocessed green bell peppers (1/2 cup = 60 mg), Brussels sprouts (1/2 cup = 48 mg), cotton Broccoli (1/2 cup 38 mg), sweet potato (1/2 cup = 34 mg) and cauliflower (1/2 cup = 28 mg).
Vitamin E
Vitamin E is an antioxidant, which is a nutrient that helps fight damage to cells in the body.
The following foods are good sources of vitamin E:
Nuts like sunflower seeds (1 ounce = 7.4 mg), almonds (1 ounce = 7.3 mg), hazelnuts (1 ounce = 4.



3 mg), pine nuts (1 ounce = 2.6 mg), peanuts (1 ounce = 2.2 mg) and Brazil nuts (1 ounce = 1.6 mg)
Radish (1/2 cup = 2.9 mg).
Peanut butter (2 tablespoons = 2.5 mg).
Spinach (1/2 cup = 1.



9 mg) and butter (1/2 butter = 2.1 mg).
Ketchup (1/4 cup = 2.8 mg), tomato juice (1/2 cup = 2.5 mg) and tomato puree (1/2 cup = 2.5 mg)..

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