Improve Your Health With These 15 Vitamin and Mineral-Rich Foods

January 17, 2014

We all know vitamins are good for you. Here is a list of 15 foods that are filled with vitamins and minerals that will definitely improve your health.

1. Chickpeas


Full of vitamin B6, chickpeas–a main ingredient in hummus–help your body to metabolize food, stabilize blood sugar and fight disease.

2. Red Bell Peppers

Red Ball Paper

Most people turn to citrus for a vitamin C boost, but red bell peppers actually contain more of this antioxidant that helps to metabolize proteins and keeps your immune system running strong.

3. Salmon


]Well-known for it’s high content of essential fatty acids salmon is also rich in vitamin D which aids in calcium absorption and reduces inflammation.

4. Olives


Black and green olives are full of vitamin E and iron. Vitamin E is a powerful antioxidant which fights inflammation, heals wounds and promotes a clear complexion.

5. Spinach


Rich in folate, an important nutrient that reduces the chances of birth defects, spinach is a low-calorie super food. Folate also assists in creating new tissue and proteins in the body.

6. Kale


Chock full of calcium, kale is good for your bones and your teeth. It also keeps your muscles and blood vessels working properly, and aids in hormone secretion.

7. Tomatoes


When cooked, tomatoes release lycopene which guards your heart against heart disease and cancer. Tomato soup and marinara sauce are two greats way to get in a generous dose of this important nutrient.

8. Almonds


Help your nerve and muscle function with magnesium-packed almonds. Add them to salads as a crunchy topping, or enjoy a handful as a snack when you need a mid-afternoon pick-me-up.

9. Purslane


Better known as those green leafy weeds that often grow in sidewalk cracks, purslane is edible and is very high in Omega-3 fats. These fats boost brain health and allow you to feel satiated so you don’t overeat.

10. Peanuts


Enjoy a handful of peanuts or some all-natural peanut butter to get in a healthy dose of niacin. Niacin helps metabolize food, aids in digestion and helps skin and nerve function.

11. Sunflower Seeds

Sunflower Seeds

Keep your blood vessels strong and supple with vitamin E which is found in sunflower seeds. Also an antioxidant, it rids your body of dangerous free radicals that are caused by environmental toxins that get in the body.

12. Oysters


This savory seafood is high in zinc, a mineral that’s essential for a healthy immune system, digestive function, high energy levels and clear skin. Toss some oysters in your stir-fry, add to soups or just enjoy them as an appetizer with a spicy sauce.

13. Beef Liver

Beef Liver

Before you click on to the next item, you should know that beef liver is an excellent source of natural riboflavin, a mineral that fights disease, produces red blood cells and enhances energy levels. To sneak it into your diet, add finely chopped liver to ground beef for meatloaf, hamburgers or spaghetti.

14. Sweet Potatoes

Sweet Potato

Get in plenty of protein and muscle building potassium with sweet potatoes. Potassium also helps your body convert carbohydrates to energy that can be used by the body.

15. Tuna


This sandwich filling favorite is packed with selenium, a mineral that helps regulate your thyroid, keeps your immune system functioning and prevents chronic disease.