5 vitamin and mineral foods – Sources and importance

Kanak Kundlani

Food is the ultimate source of all vitamins and minerals that our body needs to thrive. With innumerable health problems that our body fights with on a daily basis, it’s important to keep it well fed. Although needed in small amounts, different kinds of vitamin and mineral foods make sure that our body gets all the necessary nutrients for survival. Keeping this in mind, here are 5 sources of vitamins and minerals to stay healthy, inside out. 

Sources of vitamins and minerals

From citrus fruits to leafy vegetables, here are the top 5 foods rich in vitamins and minerals that you should know about.

1. Citrus fruits

Fruits like oranges, lemon, grapefruit and others are rich sources of vitamins and minerals. They also are a great source of plant compounds and fiber. Not just this, but citrus fruits also help prevent kidney stones. These stones are painful mineral crystals that form when the urine gets very concentrated. Citrus fruits increase the levels of citrate in the urine, reducing the chances of kidney stones formation.

2. Water soluble foods

Foods such as milk, yogurt, curd, cottage cheese, tofu and other dairy products are the powerhouse of vitamins and minerals. They easily top the vitamins and minerals food list because they are rich sources of vitamin B2 and vitamin D. 

3. Nuts and seeds

 Talking about sources of vitamin and mineral foods that are promising, nuts and seeds definitely make the list. Almonds, pecans, cashew nuts, pistachios, walnuts and other nuts contain unsaturated fats that protect against heart issues and also help regulate body weight. Needless to say that they are great sources of proteins, fibres, healthy fats and minerals, all at the same time. An average adult should consume 30 grams of nuts as a part of their daily dietary routine. 

4. Leafy green vegetables

One of the best foods rich in vitamins and minerals are leafy vegetables like broccoli, spinach, collard greens (lettuce), and legumes. They are not only great sources of vitamins and minerals, but also provide good amounts of magnesium to the body. They are also rich in vitamin A, vitamin C, iron potassium and calcium. 

Leafy vegetables

5. Fish and poultry

Fish meat happens to be a great source of omega-3 fatty acids (the good fats) which help reduce the chances of heart problems in the future. When it comes to poultry, certain cuts are a rich source of proteins that our body needs. Chicken breast for example is low in fat and high in protein content. One can bake, broil, roast and grill poultry meat to prepare it in the healthiest way possible.  


These are some of the best sources of vitamin and mineral foods that help keep your body’s health in check. But apart from dietary additions, one very important thing to stay healthy for long-term is exercising. It is important to have a good balance of diet and exercise to stay fit and healthy. One more addition that you can do in your daily routine is TrueBasics Advanced Multivitamin. It comes with 23 essential nutrients that are important for your body to function properly. These nutrients also help with brain function, energy levels, help reduce stress markers and improve sleep quality. They also help increase your immunity to fight viruses and infections. 

TrueBasics Advanced Multivitamin
Kanak Kundlani
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