Vitamins and minerals are essential dietary components. They are essential because human beings cannot make them ourselves and therefore must be ingested either via food or supplements. These include Vitamins A, and C, Beta-Carotene, and Lycopene. Bell Peppers are one of the foods highest in vitamin C. Colorful red and yellow peppers have higher amounts of beta-carotene and lycopene than green peppers.

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  • Trout, a freshwater fish, is closely related to salmon and high in several B vitamins.
  • If you are not sure where niacin can be found, this article will provide you with a list of healthy foods that contain this vital nutrient.
  • They do not need to be consumed as often as water-soluble vitamins, although adequate amounts are needed.
  • Our guide breaks down the best foods for 20 of the most important nutrients .
  • The RDA of vitamin K is 120 micrograms for men and 90 micrograms for women.
  • Sunflower seeds are one of the best plant sources of pantothenic acid.

The vitamin D content is listed as a percentage of the DV on the nutrition facts label on food packages. This tells you what amount of your daily vitamin D requirement the food will provide . To reduce the risk of skin cancer, it’s smart to cover up, wear sunscreen, and avoid being outside during peak sun hours. And depending on where you live in the world, it may just not be possible to have enough year-round sun exposure. Vitamins and minerals that are needed in larger doses are measured in milligrams and those that the body needs less of are measured in micrograms.

What Is Vitamin B3?

The Centers for Disease Control recommend several steps to limit UV exposure to reduce the risk of skin cancer. These include spending more time in the shade, wearing sunscreen, and covering up when you are in the sun . While the daily value of vitamin D is 800 IU per day, the recommended dietary allowance differs slightly depending on your age. Natural sources of vitamin D are limited, especially if you’re vegetarian or don’t like fish. Many commercially grown mushrooms are grown in the dark and contain very little D2. Some mushrooms are being treated with ultraviolet light to boost their vitamin D content.

Vitamin A

Germination may also improve the digestibility of alfalfa and other seeds and increase their dietary fiber content. Research suggests that lycopene may help prevent prostate cancer, and the beta carotene in tomatoes also helps combat cancer. Vitamin A is vital for healthy eyesight, and getting enough of this nutrient may help prevent vision loss.

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It’s also important for cell growth, immunity, and the reduction of inflammation. However, they agree that the best way to get the vitamins and minerals we need is through food. Supplements should only be used to ‘supplement’ dietary intake. If dietary intake is good enough, supplements are not required.


Each type of seaweed has a slightly different nutritional profile, but they are typically rich in iodine, which is an essential nutrient for thyroid function. Eating sprouted legumes such as these may have other benefits. Studies suggest that sprouting, or germinating, seeds increases their protein and amino acid contents. People have long used garlic in cooking and medicine.

High-fiber foods also help with weight loss by making you feel full. By focusing on the big picture, it’s easy to get plenty of the vitamins, minerals, and other micronutrients you need to keep you healthy and prevent disease. PLUS, the latest news on medical advances and breakthroughs from Harvard Medical School experts. Vitamin E is an antioxidant, which is a nutrient that helps fight damage to the cells in the body. Your body needs vitamin D so that it can absorb calcium to promote bone growth and maintain strong bones and teeth. The average adult needs 600 International Units of vitamin D each day.

Interestingly, they all have different uses in the body. One cup of fortified wheat bran flakes contains 145 IU of vitamin D, equal to 18% of the DV. One cup of fortified crisp rice cereal has 85 IU of vitamin D, or 11% of the DV .