HEALTHY RICH VITAMINS AND MINERALS

The Standard American Diet leaves much to be desired, and leaves the body
shortchanged on many essential vitamins and minerals. Left unchecked these shortages
can lead to a malfunctioning of basis systems throughout the body including the
digestive system, neurological system, and circulatory system. It’s essential to get a mix
of nutrient-rich foods into the body on a daily basis to give it a fighting chance against
viruses and diseases. Here is a breakdown of some of the most crucial, and often
overlooked vitamins and minerals, and why they’re so important.
Why Is Eating Whole Foods Important?
Whole foods represent what we’d be eating if we weren’t stuck in a modern society. They
speak to us on a primal level because it’s what our ancestors ate for millions of years. Sure,
fresh fruits and vegetables might not be as flashy as all of the packaged foods screaming to
you at the supermarket, but they are real food, the way nature intended, especially if you
opt for organic whenever possible.
The Opposite of Whole Foods
In order to see why it’s so important to eat whole foods, you simply have to look at the
negative consequences of basing your diet primarily around pre-packaged, chemically laden
foods. These have been shown to make us fatter, dumber, and lazier, with almost no
nutritional value whatsoever. Things like trans fat, high fructose corn syrup, and MSG don’t
show up in the foods provided to us by nature, and the body does its best to deal with them.

Quality Assurance
When you buy foods that come in a box with a Nutrition Information label on them, there’s
a strong possibility that there’s something in it that you wouldn’t want to consume. This is
because you are trusting a food corporation to provide you with a nutritious product, and it
just doesn’t happen. It all starts with a focus on profits and the bottom line, so even though
the label might sound like it includes healthy ingredients, you’re often getting the lowest
cost foods from suppliers that do whatever it takes to keep costs low, like using pesticides
and herbicides, and genetically modified foods
.
When you eat whole foods you can be pretty sure that an apple is just an apple, or a
carrot is just a carrot. There aren’t many ways to sneak in toxic substances, as long
as you’re buying organic.
Feeling Good by Eating Good
It’s important to realize that there likely won’t be a quantum leap whereby you eat
one piece of fruit and start to feel amazingly better. It’s a cumulative effect, and
requires that you slow start to adopt more whole foods into your diet, displacing
some of the packaged foods with ingredients you can’t pronounce. Over time you’ll
notice that you’re feeling better, and that you naturally make smarter decisions
when it comes time to your food choices.

With whole foods it’s more about what you’re not consuming, since you’ll have a
pretty good idea of what’s in your food, rather than eating foods with mysterious
ingredients that most likely don’t have a positive effect on the body
Vitamin A is a vitamin and antioxidant that’s associated with healthy eyes. A diet rich in
Vitamin A can prevent nighttime blindness, eye inflammation, and dry eyes. It’s also used to
treat several other health conditions. Vitamin A is measured in International Units (IU), and
the average adult needs about 5000 IU per day.

Vitamin A Foods
Strong teeth and bones are just the start when it comes to why Vitamin A is so important in
our diets. It can improve your vision, and helps to make sure that you’ll be able to maintain
your eyesight as you age. It’s helps you make more white blood cells so that you aren’t as
sick for as long as you otherwise would be when you do get sick. It also has antioxidant
properties, helping to destroy free radicals and keeping the body running at optimal levels.
Carrots
When most people think of Vitamin A and eye health, they think of carrots. It’s true that
eating plenty of carrots can improve your vision. One medium carrot accounts for over
200% of the average person’s Vitamin A needs for the day. They’re also a great source of
Vitamins C, K, and B, plus magnesium and fiber.
Serving Size (1 medium), 10191 IU of Vitamin A (204% DV), 25 calories.
Sweet Potatoes
Sweet potatoes were one of the main sources of food for early American settlers.
Today, they’re still widely enjoyed for their delightful taste and rich nutrient contents.
One medium sweet potato provides an incredible 438% of the average adult’s Vitamin
A needs for the day, all while adding only 103 calories to your diet.
Serving Size (1 medium), 21909 IU of Vitamin A (438% DV), 103 calories.
Cod Liver Oil
Many people take cod liver oil supplements, as they’re a strong source of vitamins and
minerals. Cod liver oil, which comes in both liquid and capsule form, contains Vitamin D,
Vitamin A, and omega 3 fatty acids. A tablespoon of cod liver oil will allow you to meet
and exceed the daily recommended intake of Vitamin A for the day.
Serving Size (1 tablespoon), 14000 IU of Vitamin A (280% DV), 126 calories.
Red Pepper
Add a dash of red pepper to your cooking throughout the day and see what a
positive difference it makes, both in the flavor of your meals and in your health
overall. A tablespoon of this pleasantly piquant spice houses an impressive 42% of
the daily recommended amount of Vitamin A.

Serving Size (1 tablespoon), 2081 IU of Vitamin A (42% DV), 16 calories.

Whole Milk
Many people favor whole milk over skim milk for its many nutrients and rich
taste. A cup of whole milk is high in Vitamins D and A, and it’s a good source of
calcium, protein, and magnesium. It’s also high in fat, though, so enjoy it in
moderation or switch to skim milk if fat and calories become a concern.
Serving Size (1 cup), 395 IU of Vitamin A (8% DV), 146 calories.
Mangoes
Mangoes are sweet, juicy fruits that have a place both in main dishes and on dessert plates. They also make a great addition to a healthy, balanced diet, thanks to the many nutrients

Mangoes
Mangoes are sweet, juicy fruits that have a place both in main dishes and
on dessert plates. They also make a great addition to a healthy, balanced
diet, thanks to the many nutrients and vitamins they supply. One cup of
sliced mangoes provides about 36% of the daily recommended amount of
Vitamin A.
Serving Size (1 cup sliced), 1785 IU of Vitamin A (36% DV), 107 calories.
Peas
Sweet green peas make a tasty side dish to many meals, and they’re a great
supplement to a healthy diet. One serving of peas (half a cup) provides 134% of
the recommended amount of Vitamin A, and with just a measly 62 calories. Peas
are also high in Vitamins C, K, and B.
Serving Size (1/2 cup), 1680 IU of Vitamin A (134% DV), 62 calories.
Papaya
The tropical papaya fruit is rich in several vitamins, minerals, enzymes, and
antioxidants. In particular, it’s a viable source of Vitamin A. Just one small papaya
provides 29% of the daily recommended value. The tasty papaya fruit is often
eaten raw (minus the skin, seeds, and leaves), but it also makes a great ingredient
in fruit salads and smoothies.
Serving Size (1 small), 1444 IU of Vitamin A (29% DV), 59 calories.
Tomatoes
From a botanical standpoint, tomatoes are technically a fruit, though many
people consider them to be a vegetable. However you classify them, you should
be eating more of them, because they’re low in calories but high in several
vitamins and minerals. Just one medium tomato provides you with 20% of your
Vitamin A needs for the day. They’re also an excellent source of Vitamin C and
lycopene.
Serving Size (1 medium), 1025 IU of Vitamin A (20% DV), 22 calories.
Fortified Oatmeal
Many grains and dairy products are fortified with essential vitamins that people
typically don’t get enough of in their diets. These include Vitamins D and A. In the
case of Vitamin A, many brands of fortified oatmeal contain up to 29% of the
daily value per one-cup serving. Be sure to check the nutrition labels the next
time you’re shopping for your favorite kind of oatmeal.
Serving Size (1 cup cooked), 1453 IU of Vitamin A (29% DV), 159 calories.

Vitamin A is an essential part of a healthy diet. It’s especially important in the

proper development, functioning, and maintenance of the eyes, skin, and
immune system. Fortunately, this important vitamin and antioxidant can be found
in abundance in many fruits, vegetables, meat, fish, and dairy sources that you
probably already include in your diet.
 Vitamin B12 Foods

You might want to think of this

as the brain vitamin, as it
helps to make sure you don’t
suffer from brain shrinkage
over time. But that’s not all it
does, it helps several of your
body’s key systems, including
digestive and cardiovascular.
There are also plenty of side
benefits, like having better
looking hair and nails. There
are plenty of foods out there
that can supply you with the
daily allowance you’re
supposed to get.
Also known as cobalamin, Vitamin B12 plays a vital role in many processes throughout
the body. This essential vitamin is found in many fish, meats, and dairy products. Include
many Vitamin B12 rich foods in your diet in order to make sure your body stays strong
and healthy.
Eggs
Whether you enjoy eating your eggs boiled, poached, scrambled, or fried, your
body will enjoy absorbing the various vitamins and minerals housed inside the
egg’s white and yolk. Eggs provide your body with riboflavin, folate, Vitamin D,
protein, and Vitamin B12, all of which are essential in a healthy working body.
Serving Size (1 large), 0.56 micrograms of Vitamin B12 (9% DV), 78 calories.
Salmon (Not found in India – Vanjaram fish is equivalent)
Like many varieties of fish, salmon is high in healthy omega-3 fats, selenium,
Vitamin D, and Vitamin B12. If you’re concerned about getting enough Vitamin
B12, salmon is a healthful addition to your diet. A serving size of 100 grams
contains over 300% of the amount of Vitamin B12 the average person must
consume per day.
Serving Size (100 grams), 18.1 micrograms of Vitamin B12 (302% DV), 345
calories.
Chicken
Poultry is commonly praised as a healthier alternative to red meat. Chicken is a
good source of several essential vitamins and minerals, but it lacks much of the
fat and calories that come with red meat. A 100-gram serving of chicken
provides the body with 7% of the daily recommended amount of Vitamin B12.
Many people also eat chicken for its protein, selenium, and Vitamin B3 (niacin)
contents.
Serving Size (100 grams), 0.43 micrograms of Vitamin B12 (7% DV), 214
calories.
Fortified Cereal
Fortified whole grain cereals are a great way to start a healthy day. Three-quarters
of a cup of fortified cereal, equal to about 30 grams, contains up to six micrograms
of Vitamin B12. That’s just enough to meet your daily quota in one fell swoop.
Different brands and types of cereal vary widely, so check the nutrition labels for
exact amounts.
Serving Size (3/4 cup, 30 grams), 6 micrograms of Vitamin B12 (100% DV), 100
calories.
Whole Milk
Most people who drink whole milk do so for the calcium and Vitamin D. But
whole milk is also a good source of other vitamins and minerals, including
essential B vitamins. One cup of whole milk contains over one microgram of
Vitamin B12, enough to fulfill 18% of the daily recommended total.
Serving Size (1 cup), 1.07 micrograms of Vitamin B12 (18% DV), 146 calories.
Low-Fat Buttermilk
Buttermilk is often used in baked goods, smoothies, ice cream, salad dressings,
soups, and various chicken and pasta dishes. Many people use it, but few realize
the many nutritional elements it can add to your diet. For example, low-fat
buttermilk is a good source of Vitamin B12, providing about 9% of the average
person’s daily needs in a one-cup serving.
Serving Size (1 cup), 0.54 micrograms of Vitamin B12 (9% DV), 98 calories.
Vitamin B12 FAQ
Does Vitamin B12 give you energy?
The group of B vitamins is known for increased levels of energy, and B12 is an
important part of this makeup. You don’t want to miss out on it, but there’s no
reason to overload your system with it either. What you’re looking for is consistent
and sustained levels of the proper amount.
Is Vitamin B12 safe?
As long as you are getting it from natural sources, and are getting it in the amounts
that your body needs, it is safe. If you are taking large doses of it in supplement
form, or taking synthetic vitamins, there are reported side effects to it.
Does Vitamin B12 cause headaches?
Anecdotal evidence suggests that taking Vitamin B12 supplements may cause
headaches, including migraines. That’s why it’s a good idea to only increase your
levels by eating foods rich in this vitamin, since there are no reported side effects
this way.
Does Vitamin B12 keep you awake?
You might notice that by upping your B Vitamins you are more awake and alert at
times when you’re trying to sleep. This is one of the side effects of taking Vitamin B
supplements, which is why it’s always good to get them from the foods you eat
rather than in large doses in supplement form.
Is Vitamin B12 good for memory?
Running short on Vitamin B12 may cause you to have problems remembering
things, so conversely, adequate levels should help you to keep your current abilities.
If you are looking for ways to improve your brain and memory check out our full
report on that.

Does Vitamin B12 help with anemia?

It helps to prevent a certain type of anemia called megaloblastic anemia, but not
the most common type of anemia caused by iron deficiency. This has caused quite a
bit of confusion for those suffering from the general type of anemia, as increasing
amounts of B12 will only be effective for that specific type.

Is Vitamin B12 a blood thinner?

It is a possibility that B12 may be responsible for thinning the blood. It’s always
good to have your levels checked out by a doctor before starting any blood thinning
medication.

Does Vitamin B12 make you happy?

It has been shown to help treat and prevent depression, and the B vitamins in
general are often associated with feeling happier and more optimistic. Contrarily if
you are running a deficiency you might be more prone to sad thoughts and clinical
depression.
 Biotin Foods
Biotin is an important B Vitamin,
and one that you don’t want to go
without for long periods of time. If
you suspect you have a Biotin
shortage, take steps to improve it
through your diet before resorting
to supplements. This is the most
natural way to make up for any
shortages, and is not too hard since
most of the foods listed here are
readily available and already part of
many people’s regular diet.

A biotin deficiency doesn’t occur very often, but not getting enough can leave your hair
and skin in less than optimal condition. Getting enough biotin can also mean an increased
metabolism, balanced blood glucose levels, and is simply one of the B Vitamins that you
don’t want to be without for too long. Luckily it’s pretty easy to stay topped up on it, and
very rarely will the average person run a shortage.
Mushrooms
Mushrooms are a healthy food overall, but if you’re concerned about your Biotin
levels, you may want to be sure to include mushrooms in your cooking, or gravitate
more towards menu items that include them. In addition to being a good source of
Biotin, they bring with them a mix of healthy nutrients and minerals, and shouldn’t
be overlooked as a healthy food. Try different types of mushrooms to see which you
like best. Serving Size (100 grams), 38 calories, 19% RDA of Iron.
Eggs
The debate still goes on as to whether eggs are good for you or not. Some say they
are, some say they aren’t, and other go back and forth on the healthiness of the
yolk compared to the white. But one thing is certain, and that is that eggs provide
you with Biotin, so if you’re looking to up your levels you may want to consider
eating them. They also provide protein and other nutrients, as well as cholesterol.
Serving Size (100 grams), 155 calories, 13g protein.
Cheese
Cheese usually gets the ax when it comes to diet plans because of its high fat,
cholesterol, and sodium content. When used sparingly it can be a good source of
Biotin, as well as being high in calcium and Vitamin B12. While it’s best not to
overdo it with cheese, it can sometimes be hard to avoid it since it shows up in so
many different recipes and menu items. Serving Size (100 grams), 402 calories,
full day’s supply of calcium.
Cauliflower
Cauliflower is a very versatile food that you may want to start eating more of, not
just because it contains Biotin, but because it’s a cruciferous vegetable known to
help with diseases like cancer and heart disease. Try using it as a way to make
“mashed potatoes” or even replacing your standard pizza crust with one made
out of cauliflower to avoid gluten. Serving Size (100 grams), 25 calories, 80% RDA
of Vitamin C
Almonds
Almonds make a great anytime anywhere snack and since they provide such a
nice crunch they can help you kick junk food cravings like potato chips. They’re
an excellent source of Biotin, have plenty of calcium, as well as healthy fats. Just
be sure to keep your portions to a handful, since these can pack a lot of calories
into a small portion. Serving Size (100 grams), 576 calories, 72% RDA of calcium
Whole Wheat Bread
Whole wheat bread is often considered a healthier substitute for white bread, but
these days it is also being held under the microscope because of the gluten it
contains. Be that as it may, it’s also a good source of Biotin and can help you reach
your grand total for the day. It’s a surprising source of protein as well as iron, but
can also be trouble on a carb conscious diet. Serving Size (100 grams), 270
calories, 10 grams protein.
Bananas
Bananas are always suggested as a way to get your potassium needs met, but they
can also be used to get more Biotin. Highly portable and naturally wrapped, these
are a great way to get an energy boost during the day because of that potassium.
They also have fiber to help you out with your digestion, and can be used in a
number of recipes, as well as smoothies for added sweetness. Serving Size (100
grams), 89 calories, 358mg of potassium.
Soybeans
Soybeans are a rich source of Biotin, as well as key health factors like protein and
fiber. They are often used as a meat substitute in vegetarian cuisine, and there
are many ways to prepare it, include tofu and tempeh. This makes it a good
source of Biotin for vegetarians and vegans looking to maintain health Biotin
levels. Serving Size (100 grams), 173 calories, 17g of protein.