Which fruits contain lots of vitamins & minerals?!
Answers: Specifically B, Calcium, Iron, E and K.
Calcium=oranges
Tomatoes=iron...and protien
Apples=they are a superfood...they are high in antioxidents...and have just about everything else
Bannanas=vitamin K
Umm...not sure about E sorry.
blue Berry's are the best
Nutrient: Vitamin B/thiamine
What it does: Helps body convert carbohydrates into energy and metabolize protein and fat. Promotes proper nerve function.
Good sources: Whole grains, bran, wheat germ, enriched and fortified grain products (including cereal), pork, liver, dry beans, peas, and nuts.
Useful information: Sensitive to heat and easily leaches into cooking water.
Nutrient: Vitamin B12
What it does: Plays role in formation of red blood cells and helps maintain nervous system. Prevents pernicious anemia.
Good sources: All animal products (meats, dairy products, eggs, liver, fish, and shellfish) and fortified breakfast cereals.
Useful information: Strict vegetarians (vegans) and people over 50 should take a B12 supplement or eat foods fortified with B12.
Nutrient: Vitamin E
What it does: Acts as an antioxidant to protect cells against the effect of free radicals, which are potentially damaging by-products of the body’s metabolism.
Good sources: Nuts, seeds, whole grains, wheat germ, vegetable oils, egg yolks, and dark-green leafy vegetables.
Useful information: Extremely high doses of vitamin E may interfere with blood clotting.
Nutrient: Vitamin K
What it does: Essential for normal blood clotting and bone health.
Good sources: Dark-green leafy vegetables, cauliflower, and other cabbage-type vegetables.
Useful information: Made in the body by intestinal bacteria, so dietary needs are low.
Nutrient: Vitamin B2 (riboflavin)
What it does: Helps body use protein, fat, and carbohydrates to produce energy. Supports normal vision and healthy skin.
Good sources: Meat, fish, chicken, dairy products, green vegetables such as spinach, broccoli, turnip greens and asparagus, whole-grain, enriched and fortified breads and cereals.
Useful information: none
Nutrient: Vitamin B6 (pyridoxine)
What it does: Important in metabolism of protein, fat, and carbohydrates.
Good sources: Poultry, fish, whole- grain and whole-wheat products, fortified cereals, and some fruits and vegetables such as bananas, watermelon, potatoes, and spinach.
Useful information: Large doses over months or years can cause toxicity with severe nerve damage, including numbness and difficulty walking.
Nutrient: Calcium
What it does: Essential for building bones and teeth, maintaining bone strength and proper muscle and nerve function. Adequate daily calcium intake throughout life plays a role in preventing osteoporosis: 1000 milligrams for ages 19–50; 1200 milligrams for ages 51 and older.
Good sources: Milk, cheese, and yogurt have the most calcium. Canned sardines and salmon (including bones), clams, oysters, tofu (calcium precipitated), blackstrap molasses, broccoli, kale, almonds, and calcium-fortified juices are also good sources.
Useful information: Food is the best source of calcium, but supplements are acceptable too. The best supplement is one that meets your needs based on tolerance, convenience, cost, and availability. Check with your doctor or pharmacist about which ones might work for you.
Nutrient: Iron
What it does: Combines with protein to form hemoglobin, which carries oxygen in the bloodstream.
Good sources: Meats, poultry, fish, shellfish, dark-green leafy vegetables, dry peas and beans, eggs, dried fruit, and fortified bread and grain products. Foods cooked in cast-iron cookware.
Useful information: Iron deficiency is uncommon among adult men and postmenopausal women, and these individuals should not routinely take iron supplements because of the risk of iron overdose. Consuming foods rich in vitamin C in conjunction with iron-richplant-based foods increases absorption of iron. For example, drink orange juice with your iron-fortified breakfast cereal.
For information about other vitamins and nutrients read:
http://www.goodhousekeeping.com/health/n...
all the fruits have vitamins!
but most of them lack minerals,
coca leaf is great substitute for calcium and minerals, just read the nutritional facts
http://www.amazon.com/Coca-Tea-Windsor-M...
and you can even cook with it to complement your diet, it is not only vegetarian but also vegan
http://mysteriousbolivia.blogspot.com/se...