Foods High in Vitamins and Minerals

Most foods contain some vitamins and minerals. Vitamins can be categorized into two major groups: fat-soluble (A, D, E, and K) or water-soluble (B complex and vitamin C). Minerals may be termed either macro or micro. Meats are good sources of B vitamins, iron (Fe), and zinc (Zn). Dairy foods provide about 80 percent of the average American's daily calcium (Ca). Vitamin C (ascorbic acid) is found only in plants. All the fat-soluble vitamins (A, D, E, and K) are found in an egg yolk. Vitamin B12 is found only in foods of animal origin or fermented foods such as tempeh, tofu, and miso, which contain bacteria that produce vitamin B12 as a by-product. The two major sources of sodium (Na) in the diet are processed foods and the salt shaker.

(continue here...)