Infographic: How to eat your daily vitamins and minerals
Every wondered what you’d have to eat to get your daily amount of vitamin A in a meal? We illustrate how to get vitamins and minerals through the food you eat.
Though the morning chewables may be tasty, to get the recommended amount of vitamins and minerals every day, you might be better off skipping the supplement and planning your meals accordingly.
The American Academy of Family Physicians says that getting micronutrients through food instead of a multivitamin ensures that your body is able to absorb them properly. This is especially helpful for vegetarians and women who are pregnant or trying to get pregnant.
The National Institutes of Health recommends the following food choices as another source of these important micronutrients:
- Dark-colored fruit
- Dark leafy vegetables
- Egg yolk
- Liver, beef, fish
- Fish (fatty fish such as salmon, mackerel, herring, orange roughy)
- Fortified cereals
- Fortified milk and dairy products (cheese, yogurt, butter, cream)
- Dark green vegetables (spinach, broccoli, asparagus, turnip greens)
- Oils (safflower, corn, sunflower)
- Papaya, mango
- Dark green vegetables (broccoli, Brussels sprouts and asparagus)
- Fish, liver, beef, eggs
- Egg yolks
- Asparagus, broccoli
- Dried beans (cooked pinto, navy, kidney, lima)
- Peanut butter
Thiamine (vitamin B1):
- Lean meats
- Nuts and seeds
Pyroxidine (vitamin B6):
- Organ meats (liver, kidney)
Riboflavin (vitamin B2)
- Dairy products
- Green leafy vegetables
- Lean meats
Hummus with a side of vegetable sticks can be a great snack full of nutrients. Check out three twists on the traditional hummus recipe here.