Vitamins and Minerals

Natural Source of Vitamins and Minerals – Fruits and Vegetables 
As we know in the world of dieting two of the basic rules which keep on repeating every time you read something or hear someone talking about healthy diet are: eat fruits and vegetables and try to eat various types and different colored fruits and vegs.
While there is growing concern of some kinds of fruits – high in sugar, for the rising peaks of blood sugar the can cause, they are still a natural mixture of health promoting nutrients. And there is nothing to be concerned about, because if you exercise regularly there is a perfect time to consume foods rich in sugars – that is in the hour after your workout. In this time frame carbohydrates will be metabolized fully because of the need of the body for quick glycogen replacement in the muscle tissues.
Apart from proteins, carbohydrates and fats the human body needs the full scale of everyday minerals and vitamins in order to function properly. While some of them are more fundamental than others, it is essential for a healthy eating plan to have them all in our every day living. Each and every vitamin or mineral play an important role for internal body processes, organs maintenance and cell construction. Therefore insufficiency in only one of them for too long will eventually lead to some healthcare problems.
Fruits and vegetables are excellent sources of these life vital vitamins and minerals, and different colored fruits and vegs. deliver different types of them.

Vitamins and Minerals

FAT SOLUBLE VITAMINS
Vitamin A	Maintains good vision, resistance to infections, and supports growth and repair of body tissues.
Vitamin D	Important for bone health. Regulates absorption of calcium and phosphorus.
Vitamin E	Antioxidant – takes part in maintaining cell membranes, red blood cell integrity, also protects vitamin A and fatty acids from oxidation.
Vitamin K	Assists in the blood clotting process.
WATER SOLUBLE VITAMINS
Vitamin B1	Regulates energy, growth, hormones, and takes part in the formation of red blood cells.
Vitamin B2	Important for the health of the skin and tongue, helps in managing cholesterol levels.
Vitamin B5	Assists in the process of carbohydrates and fats to be metabolized.
Vitamin B6	Maintains and supports the function of various classes of enzymes.
Vitamin B12	Red blood cell health and development.
Vitamin C	Important for wound healing, bone fractures, and resistance to infections. Strengthens blood vessels.
Folic acid	Essential for blood cell formation, protein metabolism.
MINERALS
Boron	Bone health, prevention of osteoporosis.
Calcium	Necessary for strong bone structure, teeth, muscle tissue.
Chromium	Maintains glucose metabolism.
Copper	Supports healthy bones, muscles, and blood vessels.
Iodine	Essential in the process of regulating tissue growth and cell activity.
Iron	Supports red blood cell health through formation of hemoglobin in blood.
Magnesium	Important for muscle contraction, bone formation, blood pressure control.
Manganese	Takes part in the formation of bone and enzymes involved in amino acid, cholesterol, and carbohydrate metabolism.
Molybdenum	Mobilization of iron from storage for growth and development.
Phosphate	Responsible for bone health.
Potassium	Maintains fluid balance and blood pressure. Reduces the chance of strokes.
Selenium	Important antioxidant, supports immune system, reduces inflammation and helps in protection against cancer.
Zinc	Maintains immune function and wound repair.

Fruit and Vegetable List

Here is a list of the most common fruits and vegs and the variety of vitamins and minerals they contain:

Fruits	Vitamins	Minerals
Apple	moderate in Vitamin C, A and smaller amounts of E	rich in Potassium, Phosphorus and smaller amounts of Calcium, Magnesium, Iron, Sodium, Zinc
Banana	moderate in Vitamin B6, C and smaller amounts of B1, B2, E, A	rich in Potassium, Phosphorus, Magnesium and smaller amounts of Calcium, Sodium, Zinc
Avocado	rich in Vitamin C and smaller amounts of A, E	rich in Potassium, Phosphorus, Magnesium, Calcium and smaller amounts of Sodium, Iron, Zinc, Copper
Grapefruit	rich in Vitamin C, A and smaller amounts of E	rich in Potassium, Calcium and smaller amounts of Phosphorus, Magnesium, Iron, Zinc, Copper
Grapes	moderate in Vitamin C and smaller amounts of A	rich in Potassium, Phosphorus and smaller amounts of Magnesium, Calcium, Sodium, Iron, Copper
Lemon	rich in Vitamin C and smaller amounts of E	rich in Potassium and smaller amounts of Calcium, Phosphorus, Sodium
Orange	rich in Vitamin C, A and smaller amounts of E	rich in Potassium, Calcium and smaller amounts of Phosphorus, Magnesium
Watermelon	rich in Vitamin A, C and smaller amounts of E	rich in Potassium and moderate amounts of Phosphorus, Magnesium, Calcium
Kiwi	rich in Vitamin C and smaller amounts of A, E	rich in Potassium and smaller amounts of Phosphorus, Calcium, Magnesium, Sodium
Vegs	Vitamins	Minerals
Broccoli	rich in Vitamin A, C and smaller amounts of B6, E	rich in Potassium, Phosphorus, Sodium, Calcium and smaller amounts of Magnesium, Iron, Zinc, Manganese, Selenium
Cabbage	rich in Vitamin C and smaller amounts of A, E	rich in Potassium, Phosphorus, Calcium and smaller amounts of Magnesium, Iron, Sodium, Zinc, Manganese
Carrots	rich in Vitamin A and smaller amounts of C, B6, E	rich in Potassium, Calcium, Phosphorus and smaller amounts of Magnesium, Sodium
Cucumber	small amounts of Vitamin C, A	rich in Potassium and smaller amounts Phosphorus, Magnesium, Sodium, Calcium
Green Pepper	rich in Vitamin C and smaller amounts of A, E, B6	rich in Potassium and smaller amounts of Phosphorus, Magnesium, Calcium, Sodium
Tomato	rich in Vitamin A moderate in C and smaller amounts of E	rich in Potassium, Phosphorus, Magnesium, Calcium, Sodium and smaller amounts of Iron, Manganese, Copper, Zinc
Onion	small amounts of Vitamin C	rich in Potassium and smaller amounts of Phosphorus, Calcium, Magnesium, Sodium
Spinach	rich in Vitamin A and smaller amounts of C	rich in Calcium, Sodium, Potassium, Magnesium and smaller amounts of Phosphorus, Iron, Zinc, Manganese, Selenium

Note that citrus fruits are always good source of vitamin C, as well as green peppers. Spinach and other green colored vegetables are rich in antioxidants, Iron, Calcium, Potassium, Magnesium and other minerals, in other words vegs from this group are with very high nutritional value. If you are serious about healthy eating you will try to have a large Green salad every day, of course be careful not to ruined it with inappropriate oils or dressings.

How to Completely Supply Human Body

Some Fruits and Vegetables are more essential than others, but human body needs each and every vitamin and mineral in order to stay healthy and function properly. There is no need to try and consume all vitamins and all minerals once a day. You could plan your meals and spread through the entire scale for a couple of days for example – this meaning different colored fruits and vegs. You can use the above charts to estimate and calculate how you can deliver the full supply for your body. Of course there are exceptions which are the most important vitamins and minerals, meaning that they must present every day in your diet. These are: vitamins C, D, K, B and E; minerals Iron, Calcium, Selenium, Magnesium and Potassium.