10 health-promoting vitamins and minerals in food

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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