10 Foods for Vitamins and Minerals You Should Include in Your Diet

Nutrients like vitamins and minerals are essential to the body. Together they perform hundreds of rows their role begins from shoring up bones healing wounds and bolstering immune system also, they change food into energy and mint cellular damage.

Vitamins and minerals formulate people’s bodies to work properly when those vitamins and minerals can be obtained from the foods consumed every day there are some foods which have more vitamins and minerals in them than others. Here is the list of vegetables and fruits high in vitamins and minerals:

Citrus fruits:


All the citrus fruits like oranges, lemon, sweet lemon, etc. are a good source of vitamins and minerals. They are an excellent source of vitamin C and also contain the right amount of fiber in them along with other minerals like magnesium, zinc, and so on.



Strawberries are a good source of vitamin C. This sweet little fruits are rich in other minerals such as zinc and also has the right amount of antibodies which help the body to fight against the free radicals.



Grapefruit is considered the king among the citrus fruit. It is both high in vitamins and minerals. Grapefruit is a powerhouse of vitamin C. It also has minerals in it, this property of it makes it a food aiding in weight loss and also helps in fighting insulin resistance.



The pineapple is a tropical fruit which is a superstar when it comes to nutrition. It is a good source of vitamin C and also has a good amount of magnesium in it. Apart from these it also contains bromelain an array of enzymes which has anti-inflammatory properties. It is also found that it helps in fighting against cancer-causing agents.



Unlike most of the fruits, avocados are less in carbohydrates and rich in vitamins and nutrients. It has also got healthy fats in it, these healthy fats also called oleic acid to have anti-inflammatory properties and also aid in providing a healthy heart.



Spinach, the powerhouse for vitamin A is also a good source of minerals such as magnesium and sink a cup of this greeny vegetable ensures all the nutrients are garnered for the day.



The carrots are a good source of vitamin A and other micronutrients because of its surplus antioxidants. It is considered to fight against cancers like prostate and others. Apart from this, studies suggest that smokers can reduce the risk of lung cancer by having it every day.



Broccoli, which comes from the family of cabbage, is a green vegetable which is good in antioxidants, vitamins, and minerals. It is rich in vitamin A and K. It has minerals such as magnesium, potassium, etc.



Just like other greens, kale is a good source of vitamins and minerals. It has vitamins A, B, C, and K in it along with minerals such as potassium, calcium, and copper. It is a complete health pack.

Green peas:

Green peas

It is a good source of vitamin A, C, and K along with thiamine, niacin, folate, and riboflavin. There is also a good source of minerals. Presence of an element saponin, It can fight cancerous tumors by reducing them and killing the cells.