These are basic foods for man

Minerals, on the other hand, are nonorganic elements that come from rocks, land, and water. However, you can indirectly absorb them from the environment or from any animal that has eaten a certain plant product.

Two Kinds of vitamins

Vitamin is divided into two categories: water - digesting vitamins, which means that the body takes out the nonabsorbial part and vitamins that are digested in fats, where the remaining amount is stored in liver and fat tissues as reserves. Water - digesting Vitamins are 8 vitamins B (B-1, B-2, B-3, B-5, B-6, B-7, B-9 and B-12) and vitamins C. Vitamins that digest fat are A, D, E and K.

Many minerals are known on our planet, but only a few are needed for us.

Main sources of vitamins and minerals

The best way to obtain different kinds of vitamins and minerals, and in a strong amount, is to follow a healthy diet. These must include all kinds of fruits and vegetables, cereals, legumes, and beans, proteins, and dairy products. The good news is that many foods contain multiple sources of minerals and vitamins, so it is easier to obtain them daily from natural products. Here are some of the best food sources of vitamins and minerals.

The Source of vitamins

Thirded in Water

B-1: pork, soy milk, saddle, pumpkin

B-2: milk, yogurt, cheese, cereals

B-3: meat, birds, fish, cereals, mushrooms, potatoes

B-5: Chicken, cereal, brocol, avocado, and mushrooms

B-6: meat, fish, bird, soybeans, and bananas

B-7: cereals, eggs, fish, soybean products

B-9: cereals, magus, spinach, brocol, legumes, orange juice

B-12: meat, fish, milk, cheese, soy milk and cereals

Vitamina C: paint, brocoli, peppers, spinach, strawberries, tomatoes and Brussels cabbage

That digests fat

Vitamin A: beef, liver, eggs, fish, shrimps, milk, sweet potatoes, carrots, pumpkins, spinach, mango

Vitamin D: Milky and cereals, fatty fish

Vitamin E: vegetable oils, jimmy, cereals, dried fruit

Vitamin K: Laker, egg, milk, spinach, brocol, kale

Minerals

Calcium: Cosie, cheese, milk, salmon, shit.

Magnesey: Spinach, brocholi, legumes, seeds, white bread

Kalium: meat, milk, fruits, vegetables, cereals, legumes

Sodium: salt, soy sauce, vegetables

Crom: meat, birds, fish, dried fruit, cheese

Cover: Sea bones, dried fruits, seeds, cereals, beans, plums

Fluor - Fish, Teas

Yody: Intensified salt, Sea Products

Iron: Red meat, bird meat, fruit, eggs, hips, bread

Mangan: Dry fruits, cereals, tea, legumes.

Selen: meat, sea products, almonds

Zink: Meat, Sea Girls, legumes, cereals

Source Layer: Harvard Medical School/ Good health.com.al.