What Are the Best Foods to Eat That Are Rich in Vitamins and Minerals?

There is a reason why supplements for men have become quite popular in this day and
age and that is mostly attributed to the fact that most men do not have well-balanced
diets. They have a diet that consists mostly of protein and fat with some carbohydrates
on the side. Rarely do they add vegetables into their meal plans and if they do, they are
just in limited quantities.

Your body needs vitamins and minerals just like we need air. These nutrients can help
ensure optimal growth and development, as well as making sure that our bodies are
operating in tip-top condition.

Aside from taking supplements, what are the foods that are known to be rich in vitamins
and minerals? Read on to find out.

Vitamin B Complex

Vitamin B is not just a single vitamin but there is a couple of them- each having their
own perks. Here is a brief list of foods that are rich in each one:

  • Vitamin B1- Watermelon, ham, squash
  • Vitamin B2- Whole grains, cereals, yogurt, milk, cheese
  • Vitamin B3- Fish, poultry, meat, mushrooms, potatoes
  • Vitamin B5- Whole grains, chicken, avocados, broccoli
  • Vitamin B6- Poultry, fish, legumes, bananas, soy products
  • Vitamin B7- Eggs, fish, soybeans
  • Vitamin B9- Asparagus, fortified cereals, legumes, broccoli, orange juice
  • Vitamin B12- Fish, meat poultry, cereals, milk, cheese

Vitamin C

Fruits are always going to be rich in Vitamin C and if you want the most bang for the
buck, you’d want to consume more citrus fruits.

Aside from that, you can also find it in some vegetables as well, including (but not
limited to) tomatoes, bell peppers, spinach, and Brussels Sprouts.

Vitamin A

Vitamin A is necessary for good eyesight and you can find them predominantly in
fortified milk, carrots, liver, eggs, fish, sweet potatoes, pumpkins, and mangoes.

Vitamin D

Necessary for strengthening bones and improving overall muscle growth and
development, vitamin D is abundant in fatty fish, cereals, and fortified milk (as well as
bathing in the sun).

Vitamin E

Men who want to have improved skin health should consume foods that are rich in
vitamin E. They are green leafy vegetables, nuts, whole grains, and it is also present in
vegetable oils as well.

Vitamin K

Foods that are rich in this particular vitamin include eggs, cabbage, spinach, milk
broccoli, and kale.


  • Magnesium- Legumes, spinach, broccoli
  • Sodium- Soy sauce, salt
  • Calcium- Cheese, milk, yogurt, green leafy vegetables
  • Potassium- Milk, meat, fruits, vegetables, legumes, and grains
  • Iron- Eggs, red meat, fruits, vegetables
  • Selenium- Seafood, organic meat (grass-fed beef), walnuts
  • Zinc- Shellfish, meat, whole grains, and legumes
  • Copper- Whole grain foods, prunes, shellfish, seeds, nuts
  • Iodine- Seafood and iodized salt
  • Fluoride- Fish


It is important that you consume whole foods in combination with taking supplements to
get the most out of your daily meals. A combination of protein, carbs, fat, fruits, and
vegetables is a must to ensure optimal health and nutrition.

Author: Denise Long