Home
>
Nutrition
>
Dietary Sources of Vitamins and Minerals

Dietary Sources of Vitamins and Minerals

Whenever possible, we should try to get our antioxidants and other essential vitamins and minerals through our diet. A proper diet is necessary to offset the signs of aging and the foods listed here tend to be healthier than a burger and fries.

However, it is not always possible to eat enough of the foods in the proper form, e.g. raw, and we never know if the food in question has enough of the essentials we need (maybe due to soil depletion) so taking supplements is still necessary.

Here is the list of dietary sources. Try to include some of the foods missing from your diet right now in your meals. You will find that many of these foods contain more than one essential vitamin or mineral and in many cases contain quite a few nutrients.

Also note that some substances, such as Alpha Lipoic Acid and Acetyl L-Carnitine, have no specific dietary sources and must be taken as supplements, although someone with a healthy diet, concentrated on the foods listed here is not likely to have a deficiency.

Dietary Sources for Antioxidants and Vitamins

Vitamin A: liver, dairy products, darkly colored fruits, leafy vegetables (broccoli, spinach, kale, watercress), red bell peppers, halibut and cod.

Vitamin B Complex: brewer's yeast, wild Alaskan salmon, raw nuts (almonds, walnuts, hazelnuts, sunflower seeds), beans (pinto, soy, black, lentils, chick peas, kidney), dairy products (yogurt, milk, cottage cheese ? preferably low-fat), vegetables (asparagus, avocado, cauliflower, spinach), chicken and turkey breast, melons and oranges.

Vitamin C: citrus fruits, tomatoes, bell peppers, broccoli.

Vitamin D: fortified milk, salmon, mackerel, sardines, eel, fish oils such as cod liver oil, egg yolk.

Vitamin E Complex: vegetable oils, nuts (hazelnuts, pecans), wheat germ, green leafy vegetables, fortified breakfast cereals, olives and asparagus.

Astaxathin: wild Alaskan salmon, rainbow trout, shrimp, lobster and crabs.

Co-enzyme Q-10: small amounts in oily fish such as sardines. Best taken as a supplement.

DMAE: Fish, especially wild Alaskan salmon.

L-Carnitine: dairy products, meats.

Lycopene: red fruits and vegetables (watermelon, tomatoes)

Lutein: green leafy vegetables (kale, turnip greens, collard greens, spinach, broccoli), eggs, oranges and orange juice, papayas and tangerines.

Green & White Tea: prepare according to package directions and drink in place of coffee, black tea or soda.

Dietary Sources for Essential Minerals

Calcium: diary products (milk, cheese, yogurt), wheat germ, green leafy vegetables (kale, collard greens, turnip greens, broccoli), seeds and nuts, tofu, sardines and salmon.

Chromium: calves liver, brewer's yeast.

Magnesium: nuts (almonds, peanuts), oatmeal, tofu, avocados.

Selenium: fish, poultry, nuts and garlic.

Zinc: fish, poulty, nuts and oatmeal.

As you can see, wild salmon is enriched with many important antioxidants, vitamins and minerals. For those of us who do not live in the Pacific Northwest, this is hard to find. Even there it is seasonal.

Antiaging starts from the inside out. Work these foods into your diet and you will be obtaining their antiaging and antidisease benefits naturally.

This article is for informational purposes only. It does not purport to offer medical advice.

Jean Bowler is a life long fitness freak. She was a ballet dancer and teacher, a private fitness trainer and more. Visit her site, http://www.ageless-beauty.com for advice on diet and nutrition, skin care and more.

last minute cleaning help Arlington Heights ..

In The News:

NASA's twin ESCAPADE spacecraft launched aboard Blue Origin's New Glenn rocket Thursday afternoon from Cape Canaveral, beginning their journey to Mars with arrival expected in 2027.

Learn how to set email reminders on iPhone and Android so you never forget to reply again. Simple built-in features help you stay organized and on top of messages.

Discover how Apple's passkeys revolutionize Mac security by replacing vulnerable passwords with biometric authentication and encryption for ultimate protection.

New survey reveals 78% of parents fear AI scams targeting their kids, yet nearly half haven't discussed these threats. Learn why this dangerous gap exists.

Chrome now autofills passport and driver's license info automatically. Google's latest browser update adds official document support with encryption and user control.

Scammers impersonate Department of Veterans Affairs employees claiming veterans owe money, but real VA communications only direct to VA.gov or official channels.

The AltoVolo Sigma hybrid-electric aircraft flies 500 miles at 220 mph while operating 80% quieter than helicopters, featuring safety systems and compact design.

Google search scam alert: fake customer service numbers can give scammers remote control of your phone. Learn how to spot these traps and protect yourself.

Electric vehicles overtake gas cars in total CO2 savings after just two years of driving, with emissions benefits growing over time as power grids get cleaner.

Louvre Museum reportedly used "Louvre" as password for surveillance system during $100M jewel heist. Learn how weak passwords put even famous institutions at risk.

Bipartisan AI jobs bill from Sens. Hawley and Warner would require companies to report AI-related layoffs and hiring to Department of Labor quarterly.

Joe A. from Shelton, Connecticut, lost $228,000 to a ZAP Solutions cryptocurrency investment scam after his divorce, highlighting rising online fraud.

AI-powered autonomous trucks from Waabi and Volvo target U.S. freight driver shortage with Level 4 self-driving technology and NVIDIA computing platform integration.

Survive flight disruptions with expert travel tips: Book early morning flights, download airline apps and know your refund rights during service cuts.

Apple's iOS 26.1 update delivers major security fixes, performance boosts and enhanced privacy controls for your iPhone. Discover why updating now protects your data.

Russian hackers use fake CAPTCHA tests to spread dangerous malware targeting governments and journalists. Learn how to protect yourself from these deceptive attacks.

Stay up to date on the latest AI technology advancements and learn about the challenges and opportunities AI presents now and for the future.

Miami-Dade debuts America's first autonomous police SUV with AI cameras, drone deployment and real-time crime detection in groundbreaking law enforcement pilot.

Bank impostor scams cost Americans $2.9 billion as criminals use AI voices and caller ID spoofing to steal life savings. Learn nine essential fraud protection tips.

Foreign-owned apps secretly harvest personal data from seniors, making them prime targets for scams. Learn how to protect your privacy and stop data brokers today.

Sens. Josh Hawley and Richard Blumenthal introduce bipartisan GUARD Act to protect minors from AI chatbots through mandatory age verification and disclosure requirements.

Ghost-tapping scammers exploit wireless technology to drain accounts through small transactions, but RFID-blocking wallets and transaction alerts can protect you.

French pilot project demonstrates wireless charging roads that can deliver over 300 kilowatts of power to EVs while driving, potentially eliminating range anxiety.

YouTube's Ghost Network spreads information-stealing malware through thousands of fake videos offering cracked software, using compromised accounts and fake engagement.

Protect your privacy by disabling your smart TV microphone. Most TVs have hidden mics that listen even when voice commands are off. Learn quick steps to stop unwanted audio capture.

Dietary Sources of Vitamins and Minerals

Nutrition