A certain few friends from college would poke fun at my putting this on my website because in school I created a massive vitamin and mineral chart (sources, recommended intake level, upper limits, consequences of deficiency, etc.) and put it on my ceiling to study. So here's a nice infographic with sources of vitamins and minerals listed as well as the body systems these micronutrients individually support.
As a Registered Dietitian I find that my counseling often emphasizes adding vegetables and fruits in. Although it sounds simpler that it is, the truth is that it is easier for us to eliminate the bad by utilizing the good. This leads to satisfying and nutritious meals. Not to mention, a pattern of intake that our bodies were meant to experience.
Take a look at all of the wonderful nutrients you can get from the following foods. Use this 'Blue Ribbon' produce in as many meals as possible!
Top Vegetables for Various Nutrients:
Vitamin A - Pumpkin, Collard Greens, Sweet Potato, Kale, Carrots
Vitamin C - Red Pepper, Oranges, Strawberries, Grapefruit, Kiwi, Broccoli
Vitamin K - Kale, Swiss Chard, Spinach, Collard Greens, Broccoli, Green Cabbage
Vitamins B1 and B2 - Peas, Spinach, Mushrooms
Vitamin B6 - Prunes, Banana, Sweet Red Pepper, Baked Potato, Spinach, Zucchini
Folate - Asparagus, Spinach, Cauliflower, Endive
Potassium - Baked Potato, Kale, Avocado, Sweet Potato, Cantaloupe, Bananas, Tomato, Cabbage
Phosphorus - Green Peas, Corn, Baked Potato, Broccoli
Magnesium - Spinach, Banana, Arugula, Pineapple, Swiss Chard
Manganese - Pineapple, Spinach, Blackberries, Strawberries, Peas