The best sources of vitamins and minerals
A balanced diet provides the daily requirements of vitamins and minerals that the body needs.
Vitamins
Vitamins are chemical substances that are not synthesized by the body but are essential for it, which is why the main source is food.
The classification of vitamins is as follows:
Fat soluble
Vitamin A
Vitamin D
Vitamin k
Water soluble
Vitamin B1
Vitamin B2
Vitamin B3 (Niacin)
Vitamin B5 (Pantothenic Acid)
Vitamin B6
Vitamin B7 (Biotin)
Vitamin B12 (cobalamin)
Vitamin C
Folic acid
1Vitamin A
Features:
Infection resistance
Maintenance and repair of tissues
Participates in bone growth
Indispensable for the proper functioning of the nervous system
Contributes to the formation of tooth enamel
Participate in the production of rhodopsin (visual purple) essential to see at night
Indispensable to differentiate basal cells from epithelial cells in mucosa
Requirements
The daily requirement for vitamin A is 900 micrograms in men and 700 micrograms in women.
Sources
Food of animal origin: meat, fish, cod liver oil, milk and derivatives (cheese, butter, etc.) and eggs
Plant-based foods: green leafy vegetables such as spinach, carrots, squash, red and yellow fruits
2Vitamin D
Features
Regulate calcium levels in the blood
Intervene in the absorption and use of calcium and phosphorus for the correct bone and dental mineralization
Requirements
The daily requirement for vitamin D is the same for men and women: 5 micrograms daily.
Sources
Food of animal origin: Fish liver oils, egg yolk, fortified milk (approximately 98% of milk is fortified with this vitamin), cheese and butter.
3Vitamin K
Features
Participates in blood coagulation processes
Participates in the reproduction of red blood cells
Requirements
The daily requirements for vitamin K are 120 milligrams in men and 90 in women.
Sources
Food of animal origin: meat, although it has very little of this vitamin
Plant-based foods: green leafy vegetables such as spinach, chard, broccoli, lettuce, Brussels sprouts, cauliflower, and in some legumes, soybean and rapeseed oil in small amounts
4Vitamin B1
Features
It is essential in carbohydrate metabolism
Intervenes in the assimilation of nucleic acids (RNA and DNA), fats and proteins
It is essential for growth
Supports the maintenance of cardiac, digestive and nervous system functions
Requirements
The daily requirements for vitamin B1 are 1.2 milligrams in men and 1.1 in women.
Sources
Legumes: lentils, beans, beans, peas
Whole cereals: oats, wheat, barley, corn, rye, tapioca, rice
Meats: beef liver, pork
Dairy products
Fruits and vegetables: green leafy vegetables and dried fruits
5 Vitamin B2
Features
It is essential to produce energy
It is important for the integrity of the mucosa, skin and cornea
Detoxifies the body in the presence of harmful substances
Assimilation of other vitamins is involved
Requirements
The daily requirements for vitamin B2 are 1.3 milligrams for men and 1.1 for women.
Sources
Food of animal origin: pork, beef liver, fish, eggs, milk
Plant-based foods: legumes, green leafy vegetables
6Vitamin B3
Features
It is important for growth and is involved in the synthesis of some hormones
Intervenes in the reactions that generate energy
Requirements
The daily requirements for vitamin B3 are 16 milligrams in men and 14 in women.
Sources
Food of animal origin: lean meats, chicken, fish, milk and eggs
Plant-based foods: carrot, broccoli, tomato, asparagus, legumes
7Vitamin B5
Features
Participate in the formation of the coenzyme CoA
It is essential for the assimilation and synthesis of carbohydrates, fats and proteins
Requirements
The daily requirement for vitamin B5 in adults is 5 milligrams.
Sources
Food of animal origin: chicken, meat
Plant-based foods: tomatoes, cereals, oats, potatoes
8Vitamin B6
Features
Intervenes in the production of certain substances in the brain that regulate mood
Increases muscle performance and energy production
Requirements
The daily requirement for vitamin B6 in adults is 1.3 milligrams.
Sources
Wheat germ
meats
Vegetables
Foods rich in refined sugars
9 Vitamin B7
Features
Participates in the assimilation of carbohydrates, amino acids, purines and fats
Its role in the assimilation of leucine and in the transformation of essential metabolic reactions that synthesize fatty acids is important.
Requirements
The daily requirement for vitamin B7 in adults is 30 micrograms daily.
Sources
Food of animal origin: chicken, fish, liver, kidneys, egg yolk
Plant-based foods: grape, banana, strawberries, watermelon, cauliflower, almonds, walnuts
10 Vitamin B12
Features
Contributes to the normal development of the nervous system and is essential for the bone marrow
Its role is important for the proper functioning of the gastrointestinal tract and the synthesis of red blood cells.
Requirements
The daily requirement for vitamin B12 in adults is 2.4 micrograms.
Sources
Food of animal origin: mainly meat, liver, eggs, milk, seafood.
11Vitamin C
Features
It is essential for many metabolic reactions
Requirements
The daily requirements for vitamin C are 90 milligrams in men and 75 in women.
Sources
The main sources of vitamin C are citrus, cauliflower, spinach, cabbage, and potatoes.
12 Folic acid
Features
Its role is very important for pregnant women since its consumption during pregnancy protects the baby from birth defects such as neural tube defects.
Requirements
Daily folic acid requirements in adults are 400 micrograms and 600 in pregnant women.
Sources
Vegetables, whole grains, fortified cereals.
They are classified into:
Macrominerals (they are the ones that the body requires in greater quantity): Calcium, phosphorus, sodium, potassium, magnesium and sulfur
Micro minerals (they are those that the body requires in less quantity): Iron, iodine, chromium, zinc, cobalt, selenium, manganese, copper
1Calcium
Requirements
The daily requirement for calcium in adults is 1200 milligrams daily.
Sources
Dairy products
Nuts
Vegetables
Yolk
Green leafy vegetables
Fish: sardines
Seafood
2 phosphorus
Request
The daily phosphorus requirement is between 800 and 1200 milligrams, mainly in children under 24 years of age.
Sources
Eggs
Dairy products
Whole grains
Vegetables
3 Sodium
Requirements
The daily sodium requirement is 400 milligrams.
Sources
Table salt
Milk
Meat
Eggs
Fish and shellfish
4 Potassium
Requirements
The daily potassium requirement is 3.5 grams daily.
Sources
meats
Grain
Fruits, vegetables and legumes
5 Magnesium
Requirements
The daily requirement for magnesium is between 300 and 350 milligrams in men and 280 in women.
Sources
Seeds
Cocoa
Wheat germ
Nuts
Vegetables
Whole grains
Vegetables
To a lesser extent in meats, fruits and dairy
6 Sulfur
Requirements
The daily sulfur requirement is not stipulated, so the best way to cover it is through a balanced diet.
Sources
meats
Eggs
Vegetables
cheese
Garlic
Dry fruits
Onion
7 Iron
Requirements
The daily requirement of iron is between 8 and 11 milligrams, being 50% higher in athletes.
Sources
Meats (mainly red ones)
Vegetables
Vegetables
Nuts
Yolk
Wheat bran
8 Iodo
Requirements
Iodine daily requirements are not stipulated.
Sources
Salt
Sea products
Algae
9 Chrome
Requirements
The daily requirement of chromium is covered with a balanced diet.
Sources
Beer yeast
Whole grains
Viscera
meats
10 Zinc
Requirements
The daily requirement for zinc is between 2 and 10 milligrams daily.
Sources
Cereals
Nuts
Sea products
Dairy products
meats
Fortified cereals
11 Cobalt
Requirements
The daily requirement depends on vitamin B12, since it is a fundamental component of it.
Sources
Dairy products
meats
Eggs
12 Selenium
Requirements
The daily requirement is between 50 and 75 micrograms.
Sources
Liver
meats
Kidney
Whole grains
Vegetables
Seafood
13 Manganese
Sources
Sesame and sunflower seeds
Whole grains
Yolk
Green leafy vegetables
Vegetables
14 Copper
Requirements
The daily requirements for copper in adults are 2 milligrams.
Sources
Sweetbread
Liver
Kidney
meats
Nuts
Whole grains
Vegetables
Wheat germ
meats
Vegetables
Foods rich in refined sugars
9 Vitamin B7
Features
Participates in the assimilation of carbohydrates, amino acids, purines and fats
Its role in the assimilation of leucine and in the transformation of essential metabolic reactions that synthesize fatty acids is important.
Requirements
The daily requirement for vitamin B7 in adults is 30 micrograms daily.
Sources
Food of animal origin: chicken, fish, liver, kidneys, egg yolk
Plant-based foods: grape, banana, strawberries, watermelon, cauliflower, almonds, walnuts
10 Vitamin B12
Features
Contributes to the normal development of the nervous system and is essential for the bone marrow
Its role is important for the proper functioning of the gastrointestinal tract and the synthesis of red blood cells.
Requirements
The daily requirement for vitamin B12 in adults is 2.4 micrograms.
Sources
Food of animal origin: mainly meat, liver, eggs, milk, seafood.
11Vitamin C
Features
It is essential for many metabolic reactions
Requirements
The daily requirements for vitamin C are 90 milligrams in men and 75 in women.
Sources
The main sources of vitamin C are citrus, cauliflower, spinach, cabbage, and potatoes.
12 Folic acid
Features
Its role is very important for pregnant women since its consumption during pregnancy protects the baby from birth defects such as neural tube defects.
Requirements
Daily folic acid requirements in adults are 400 micrograms and 600 in pregnant women.
Sources
Vegetables, whole grains, fortified cereals.
B minerals
Minerals are simple chemicals essential for cell activity and tissue functions.They are classified into:
Macrominerals (they are the ones that the body requires in greater quantity): Calcium, phosphorus, sodium, potassium, magnesium and sulfur
Micro minerals (they are those that the body requires in less quantity): Iron, iodine, chromium, zinc, cobalt, selenium, manganese, copper
1Calcium
Requirements
The daily requirement for calcium in adults is 1200 milligrams daily.
Sources
Dairy products
Nuts
Vegetables
Yolk
Green leafy vegetables
Fish: sardines
Seafood
2 phosphorus
Request
The daily phosphorus requirement is between 800 and 1200 milligrams, mainly in children under 24 years of age.
Sources
Eggs
Dairy products
Whole grains
Vegetables
3 Sodium
Requirements
The daily sodium requirement is 400 milligrams.
Sources
Table salt
Milk
Meat
Eggs
Fish and shellfish
4 Potassium
Requirements
The daily potassium requirement is 3.5 grams daily.
Sources
meats
Grain
Fruits, vegetables and legumes
5 Magnesium
Requirements
The daily requirement for magnesium is between 300 and 350 milligrams in men and 280 in women.
Sources
Seeds
Cocoa
Wheat germ
Nuts
Vegetables
Whole grains
Vegetables
To a lesser extent in meats, fruits and dairy
6 Sulfur
Requirements
The daily sulfur requirement is not stipulated, so the best way to cover it is through a balanced diet.
Sources
meats
Eggs
Vegetables
cheese
Garlic
Dry fruits
Onion
7 Iron
Requirements
The daily requirement of iron is between 8 and 11 milligrams, being 50% higher in athletes.
Sources
Meats (mainly red ones)
Vegetables
Vegetables
Nuts
Yolk
Wheat bran
8 Iodo
Requirements
Iodine daily requirements are not stipulated.
Sources
Salt
Sea products
Algae
9 Chrome
Requirements
The daily requirement of chromium is covered with a balanced diet.
Sources
Beer yeast
Whole grains
Viscera
meats
10 Zinc
Requirements
The daily requirement for zinc is between 2 and 10 milligrams daily.
Sources
Cereals
Nuts
Sea products
Dairy products
meats
Fortified cereals
11 Cobalt
Requirements
The daily requirement depends on vitamin B12, since it is a fundamental component of it.
Sources
Dairy products
meats
Eggs
12 Selenium
Requirements
The daily requirement is between 50 and 75 micrograms.
Sources
Liver
meats
Kidney
Whole grains
Vegetables
Seafood
13 Manganese
Sources
Sesame and sunflower seeds
Whole grains
Yolk
Green leafy vegetables
Vegetables
14 Copper
Requirements
The daily requirements for copper in adults are 2 milligrams.
Sources
Sweetbread
Liver
Kidney
meats
Nuts
Whole grains
Vegetables
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