What Food Do I Need to Get All My Vitamins From Food

Micronutrients are the vitamins and minerals constitute in food that nourish your body and help keep you healthy. They are essential to your overall health.

Choosing foods each day that are rich in vitamins and minerals is the best way for your body to become what it needs to be healthy. Nonetheless, enquiry consistently finds that well-nigh Americans don't get enough vitamins and minerals in their diets.

According to the U.Due south. Department of Agriculture (USDA), adult Americans do not typically get plenty of the post-obit nutrients:

• calcium
• potassium
• fiber
• magnesium
• vitamins A, C, D, and E

Path to improved health

Effort to incorporate more than of these nutrients in your daily nutrition. It'due south best to go these nutrients through food, instead of simply taking a multivitamin. This is considering it is easier for your body to absorb micronutrients through food.

If yous are unable to get all the nutrients y'all need from food lone, ask your doctor if dietary supplements are right for y'all.

Calcium

Your body needs calcium to build potent bones and teeth in childhood and adolescence. As an developed, you lot need calcium to maintain os mass. According to the USDA, the average American adult (eating roughly 2,000 calories per twenty-four hours) should go 1,136 milligrams of calcium each day.

The following foods are skillful sources of calcium:

• Nonfat or low-fat yogurt (eight ounces = 345-452 milligrams).
• Nonfat or low-fat cheese (2 ounces = 400 milligrams).
• Low-fat milk (1 cup = 290 milligrams) or skim milk (one cup = 306 milligrams).
• Fish and seafood such every bit sardines (3 ounces = 325 milligrams), pink salmon (3 ounces = 181 milligrams) and ocean perch (3 ounces = 116 milligrams).
• Beans such as soybeans (1/two loving cup = 130 milligrams) and white beans (1/2 cup = 96 milligrams).
• Spinach (one/two cup = 146 milligrams).
• Oatmeal (1 packet = 99-110 milligrams).

Who might non go enough?

• Boys ages ix to 13 years.
• Girls ages ix to eighteen years.
• Men older than 70 years.
• Women older than 50 years.
• Vegans and vegetarians.
• People who are lactose intolerant.

Quick Tip:Almonds contain calcium and are the perfect snack. Pack a handful to accept to work or schoolhouse for a healthy heave.

Potassium

A diet rich in potassium helps your body maintain a healthy blood pressure. The USDA recommends that the boilerplate American consume iv,044 milligrams of potassium each twenty-four hours.

The following foods are good sources of potassium:

• Potatoes:
  • sweet potatoes (1 sweet potato = 694 milligrams)
  • white potatoes (ane tater = 610 milligrams)

• Beans:
  • white beans (one/2 loving cup = 595 milligrams)
  • soybeans (one/2 cup = 485 milligrams)
  • lima beans (i/2 loving cup = 484 milligrams)
  • kidney beans (i/two loving cup = 358 milligrams)

• Yogurt:
  • nonfat yogurt (8 ounces = 579 milligrams)
  • low-fat yogurt (eight ounces = 531 milligrams)

• Milk:
  • skim milk (1 cup = 382 milligrams)
  • low-fat milk (1 loving cup = 366 milligrams)

• Fruit:
  • bananas (1 medium banana = 422 milligrams)
  • peaches (i/4 loving cup = 398 milligrams)
  • cantaloupe (i/iv medium melon = 368 milligrams)
  • honeydew melon (one/eight medium melon = 365 milligrams)

• Fish:
  • halibut (three ounces = 490 milligrams)
  • yellowfin tuna (iii ounces = 484 milligrams)
  • rockfish (3 ounces = 442 milligrams)
  • cod (3 ounces = 439 milligrams)

• Lycopersicon esculentum-based products:
  • paste (ane/4 loving cup = 664 milligrams)
  • puree (i/2 loving cup = 549 milligrams)
  • juice (3/4 loving cup = 417 milligrams)
  • sauce (1/2 loving cup = 405 milligrams)

Who might non get enough?

• Potassium is the nutrient Americans are missing most.

Quick Tip: Cut upwards a banana and mix it with a cup of depression- or nonfat yogurt to brand a good for you snack or light lunch.

Magnesium

Magnesium is a food that helps your body produce energy, and helps your muscles, arteries, and heart work properly. Co-ordinate to the USDA, the average American developed should go 380 milligrams of magnesium each day.

The following foods are good sources of magnesium:

• Vegetables:
  • pumpkin (1 ounce = 151 milligrams)
  • spinach (1/2 cup = 81 milligrams)
  • artichokes (1/ii cup = fifty milligrams)
• Bran cereal (ane ounce = 103 milligrams)
• Beans:
  • soybeans (1/ii cup = 74 milligrams)
  • white beans (one/2 cup = 67 milligrams)
  • blackness beans (1/2 loving cup = 60 milligrams)
  • navy beans (i/2 loving cup = 48 milligrams)
  • great northern beans (1/ii cup = 44 milligrams)
• Tofu (i/2 cup = 47 milligrams)
• Brown rice (1/2 cup = 42 milligrams)
• Basics:
  • brazil nuts (ane ounce = 107 milligrams)
  • almonds (1 ounce = 78 milligrams)
  • cashews (1 ounce = 74 milligrams)
  • peanuts (1 ounce = 50 milligrams)

Who might not become enough?

• Children ages iv to 18.
• Adults age 51 and older.
• People who are obese.

Vitamin A

Vitamin A is associated with vision development and cellular growth and maintenance. Adults should get 700-900 micrograms of Vitamin A per day.

The following foods are skilful sources of vitamin A:

• Organ meats, such equally liver and giblets (three ounces = 1490-9126 micrograms)
• Vegetables:
  • sweet potatoes (1 medium potato = 1096 micrograms)
  • pumpkin (one/two cup = 953 micrograms)
  • carrots (ane/two cup = 679 micrograms)
  • spinach (1/ii loving cup = 573 micrograms)
  • turnip greens (1/2 cup = 441 micrograms)
• Cantaloupe (1/four medium melon = 233 micrograms)

Who might not become enough?

• Children ages 4 to eighteen.
• Adults age 51 and older.
• People who are obese.
• Vegetarians.
• People who abuse booze.

Quick Tip: A medium-sized sweetness irish potato provides more than 100% of the daily-recommended amount of vitamin A.

Vitamin C

Vitamin C helps the trunk grade collagen (which is the main poly peptide used every bit connective tissue in the torso) in blood vessels, bones, cartilage, and musculus. Adults should get 65-90 milligrams of Vitamin C per day.

The post-obit foods are good sources of vitamin C:

• Fruits:
  • guava (i/2 cup = 188 milligrams)
  • oranges (1 medium orange = lxx milligrams)
  • kiwi (1 medium kiwi = seventy milligrams)
  • strawberries (1/2 cup = 49 milligrams)
  • cantaloupe (1/4 medium melon = 47 milligrams)
  • papaya (1/iv medium papaya = 47 milligrams)
  • pineapple (1/two cup = 28 milligrams)
  • mango (1/2 cup = 23 milligrams)

• Vegetables:
  • raw crimson sweet pepper (one/2 loving cup = 142 milligrams)
  • raw green sugariness pepper (1/2 loving cup = 60 milligrams)
  • Brussels sprouts (1/2 loving cup = 48 milligrams)
  • broccoli (1/2 cup 38 milligrams)
  • sweet potatoes (1/2 cup = 34 milligrams)
  • cauliflower (1/2 cup = 28 milligrams)

Who might non get plenty?

• Children ages four to 18.
• Adults historic period 51 and older.
• People who are obese.
• People who smoke.
• Pregnant/breastfeeding women.

Quick Tip: Make fresh fruit a part of every breakfast. One cup (almost a handful) of halved strawberries or cubed cantaloupe provides the recommended daily amount of vitamin C.

Vitamin D

Your body needs vitamin D so that it tin can absorb calcium to promote bone growth and maintain strong bones and teeth. The average adult needs 600 International Units (IU) of vitamin D each day. Older adults (ages 70 and older) need 800 IU each day. Nearly people get some level of vitamin D through exposure to sunlight. However, using sunscreen volition decrease your exposure to vitamin D.

It is also hard to go enough vitamin D through nutrition alone because at that place are not a lot of food choices rich in vitamin D. In fact, some master food sources of vitamin D come from foods that have added vitamin D (called fortified foods).

The following foods are sources of vitamin D:

• fatty fish:
  • salmon (3 ounces = 450 IU)
  • swordfish (3 ounces = 550 IU)
  • canned tuna (3 ounces = 150 IU)
• fortified milk (8 ounces = 100 IU)
• fortified orange juice (8 ounces = 100 IU)
• fortified cereal (1 cup = 40 IU)
• fortified yogurt (half-dozen ounces = 80 IU)
• cheese, Swiss (one ounce = six IU)

Who might not become enough?

• Children ages iv to 18.
• Adults age seventy and older.
• People who are obese.

Vitamin E

Vitamin Eastward is an antioxidant, which is a nutrient that helps fight damage to the cells in the body. Adults need fifteen milligrams of vitamin East per 24-hour interval.

The following foods are good sources of vitamin E:

• basics and seeds:
  • sunflower seeds (ane ounce = 7.4 milligrams)
  • almonds (1 ounce = vii.3 milligrams)
  • hazelnuts (1 ounce = 4.3 milligrams)
  • pine nuts (1 ounce = ii.6 milligrams)
  • peanuts (1 ounce = 2.ii milligrams)
  • brazil basics (1 ounce = 1.half-dozen milligrams)
• turnip greens (1/two loving cup = 2.9 milligrams)
• peanut butter (2 tablespoons = 2.5 milligrams)
• dpinach (1/2 cup = 1.ix milligrams)
• avocado (1/two avocado = 2.1 milligrams)
• tomato-based products:
  • paste (ane/4 loving cup = two.8 milligrams)
  • sauce (one/ii cup = 2.five milligrams)
  • puree (i/two cup = 2.5 milligrams)

Who might non go plenty?

• Children ages 4 to 18.
• Adults age 51 and older.
• People who are obese.

Quick Tip: A small scattering of almonds provides half of the daily recommended amount of vitamin East.

Things to consider

Not getting the vitamins and minerals can have serious consequences for your health. A general lack of nutrients can lead to malnutrition. This is sometimes easier to recognize and to treat. A lack of even one specific vitamin or mineral is harder to diagnose but can be just as dangerous. Some vitamin deficiencies can fifty-fifty exist life-threatening.

Having also much of some vitamins in your system tin can also be unsafe. For example, an overdose of vitamin A during pregnancy tin can cause problems with the infant's development in the womb. For this reason, it is very important to talk your medico before you first taking any supplements. This is especially important if you are pregnant or have health weather condition.

When to see a doctor

The symptoms of vitamin deficiency vary. Some deficiencies have no symptoms at all. In general, if you lot have any of these symptoms, you should contact your dr.:

• You are losing your hair.
• You feel weak.
• You are often tired, fifty-fifty when y'all get plenty of slumber.
• You have cracks in the corners of your mouth.
• You have acne-like bumps on your cheeks, upper arms, thighs, and buttocks.
• Your vision is getting worse, peculiarly at nighttime.
• You have dry eyes.
• You are depressed.
• You are irritable.
• Yous are having panic attacks.
• You have tingling or numbness in your easily and anxiety.
• Your gums bleed.

Questions to enquire your doctor

• How tin can I know if I'm getting enough vitamins and minerals?
• Should I be taking a multivitamin or other dietary supplement?
• Should my child be taking a multivitamin or other dietary supplement?
• Does it matter where I buy my vitamins?
• Is one brand of vitamins better than another?
• Practice vitamins take any negative side effects?

Resources

Function of Disease Prevention and Health Promotion, wellness.gov: 2015-2020 Dietary Guidelines for Americans

Copyright © American Academy of Family Physicians

This data provides a general overview and may not utilize to anybody. Talk to your family doctor to find out if this data applies to y'all and to get more data on this subject.

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Source: https://familydoctor.org/vitamins-and-minerals-how-to-get-what-you-need/

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