Good nutrition isn’t about how many calories you eat.
It’s about getting the right health-supportive nutrients by choosing unprocessed, nutrient-dense foods.
These guides examine some of the most important nutrients for our health, and why we should care about them.
If we eat a nutrition plan for our health, then rather than just worrying about the total amount of calories, we need to focus on nutrients.
There are many essential vitamins and minerals that we need to obtain from our diet to live a healthy life.
However, with all the processed food most people are eating, it’s difficult to get enough of these vitamins and minerals into our diet.
For this purpose—and for your convenience—the table below lists three significant sources of every major vitamin and mineral.
Most Significant Food Sources of Nutrients
|Nutrient Name||Significant Food Sources|
|Vitamin A (retinol)||Aged Cheese, Eggs, Liver|
|Vitamin A (carotenoids)||Carrots, Kale, Pumpkin|
|Thiamin (B1)||Trout, Pork, Macadamia Nuts|
|Riboflavin (B2)||Beef, Almonds, Mackerel, Eggs|
|Niacin (B3)||Liver, Mackerel, Pork, Tuna|
|Pantothenic Acid (B5)||Salmon, Mushrooms, Avocado|
|Pyridoxine (B6)||Pistachio Nuts, Sunflower Seeds|
|Folate (B9)||Lentils, Spinach, Beans|
|Cobalamins (B12)||Salmon, Liver, Shellfish, Beef|
|Vitamin C||Kale, Bell Peppers, Broccoli|
|Vitamin D||Fatty Fish, Eggs, Mushrooms|
|Vitamin E||Spinach, Avocado, Almonds|
|Vitamin K1||Collard Greens, Kale, Spinach|
|Vitamin K2||Aged Cheese, Grass-fed Beef, Natto|
|Calcium||Cheese, Sardines, Whole Milk|
|Chromium||Beef, Broccoli, Garlic|
|Copper||Oysters, Squid, Cashew Nuts|
|Iodine||Iodized Salt, Kelp, Seaweed|
|Iron||Beef, Cocoa, Shellfish|
|Magnesium||Brazil Nuts, Mackerel, Seeds|
|Manganese||Hazelnut, Mussels, Seeds|
|Phosphorus||Beef, Seeds, Shellfish|
|Potassium||Avocado, Mackerel, Spinach|
|Selenium||Brazil Nuts, Oysters, Tuna|
|Zinc||Beef, Cocoa, Lamb Oysters|
Based on your dietary preferences, you may use these foods to ensure sufficient intake of important nutrients.
It’s also worth noting that there isn’t a large deal of fruit mentioned in the table.
Despite popular belief, vegetables and animal foods are generally much better sources of vitamins and minerals.
However, this doesn’t mean don’t eat fruit as it is also healthy and offers other nutritional benefits.