Where Can We Get Vitamins & Minerals?

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Now that we have a better understanding about vitamins and minerals from our first blog post, we also now know that it is better to get them from food. Here’s a list of food that is rich in vitamins and minerals for people like us who live in Ayurveda way.

Vitamin Sources

Water soluble:

· B-1: soymilk, watermelon, acorn squash

· B-2: milk, yogurt, cheese, whole and enriched grains and cereals.

· B-3: fortified and whole grains, mushrooms, potatoes

· B-5: whole grains, broccoli, avocados, mushrooms

· B-6: legumes, tofu and other soy products, bananas

· B-7: Whole grains, soybeans

· B-9: Fortified grains and cereals, asparagus, spinach, broccoli, legumes (black-eyed peas and chickpeas), orange juice

· B-12: milk, cheese, fortified soymilk and cereals

· Vitamin C: Citrus fruit, potatoes, broccoli, bell peppers, spinach, strawberries, tomatoes, Brussels sprouts

Fat soluble:

· Vitamin A: fortified milk, sweet potatoes, carrots, pumpkins, spinach, mangoes

· Vitamin D: Fortified milk and cereals

· Vitamin E: vegetables oils, leafy green vegetables, whole grains, nuts

· Vitamin K: Cabbage, milk, spinach, broccoli, kale



· Calcium: yogurt, cheese, milk, leafy green vegetables

· Chloride: salt

· Magnesium: Spinach, broccoli, legumes, seeds, whole-wheat bread

· Potassium: milk, fruits, vegetables, grains, legumes

· Sodium: salt, soy sauce, vegetables


· Chromium: nuts

· Copper: nuts, seeds, whole-grain products, beans, prunes

· Fluoride: teas

· Iodine: Iodized salt

· Iron: fruits, green vegetables, fortified bread

· Manganese: nuts, legumes, whole grains, tea

· Selenium: walnuts

· Zinc: legumes, whole grains

Ayurvedic Herbs With Vitamins and Minerals

· Nettle

· Alfalfa

· Horsetail

· Oats Straw

Oats straw