So... you know you want more Vitamins, Calcium and nutrients in your diet. But mayyyyybe you would prefer to get them via foods and not a supplement? Well, recently in "Eat This Not That" I found this article about some of the top whole foods and where you can get your vities by foods and not pills. I hope you will enjoy this, and get your vitie-muscles kickin' in!
Blessings,
Coach Linda Bush
www.coachlindabush.com
www.coachlindabush.blogspot.com
14. Vitamin A:
What is it: A pale yellow crystalline compound also known as retinol.
Why you need it: It preserves and improves your eyesight as well as fights viral infections.
BEST SOURCES
Raw carrots (1 cup, 53 calories)
686 percent daily value
Cooked spinach (1 cup, 41 calories)
294 percent daily value
Baked sweet potato with skin (95 calories)
262 percent daily value
Cooked turnip greens (1 cup, 28 calories)
158 percent daily value
Baked winter squash (1 cup, 80 calories)
145 percent daily value
Cooked collard greens (1 cup, 49 calories)
118 percent daily value
Cantaloupe (1 cup, 56 calories)
103 percent daily value
Romaine lettuce (2 cups, 16 calories)
58 percent daily value
Steamed broccoli (1 cup, 43 calories)
45 percent daily value
Cooked green peas (1 cup, 134 calories)
19 percent daily value
13. Vitamin B1:
What is it: Also known as thiamin. Helps cells' enzyme systems convert oxygen into usable energy.
Why you need it: Maintains your energy, coordinates nerve and muscle activity, and keeps your heart healthy.
BEST SOURCES
Raw sunflower seeds (1/4 cup, 205 calories)
54 percent daily value
Cooked yellowfin tuna (4 ounces, 157 calories)
38 percent daily value
Cooked black beans (1 cup, 227 calories)
28 percent daily value
Cooked corn (1 cup, 177 calories)
24 percent daily value
Sesame seeds (1/4 cup, 206 calories)
18 percent daily value
Oatmeal (1 cup, 145 calories)
17 percent daily value
Cooked asparagus (1 cup, 43 calories)
14 percent daily value
Brussels sprouts (1 cup, 60 calories)
11 percent daily value
Cooked spinach (1 cup, 41 calories)
11 percent daily value
Pineapple (1 cup, 76 calories)
9 percent daily value
12. Vitamin B6:
What is it: Involved in more than 100 enzyme reactions throughout the body.
Why you need it: Helps your nervous system, promotes proper breakdown of starch and sugar, and prevents amino acid buildup in your blood.
BEST SOURCES
Banana (108 calories)
34 percent daily value
Roasted chicken breast (4 ounces, 223 calories)
32 percent daily value
Roasted turkey (4 ounces, 214 calories)
27 percent daily value
Cooked cod (4 ounces, 119 calories)
26 percent daily value
Baked potato (1 medium, 133 calories)
21 percent daily value
Avocado (1 cup, 235 calories)
20 percent daily value
Garlic (1 ounce, 42 calories)
17 percent daily value
Raw red pepper (1 cup, 24 calories)
11 percent daily value
Watermelon (1 cup, 48 calories)
11 percent daily value
Cooked cauliflower (1 cup, 28 calories)
10 percent daily value
11. Vitamin D:
What is it: A vitamin present in just a few foods (but added to some others) that's also produced when UV rays hit the skin.
Why you need it: Essential to calcium absorption - without it, bones don't grow correctly and become thing, brittle, and easily broken. Also helps with the immune system and can reduce inflammation.
BEST SOURCES
Halibut (3 ounces, 160 calories)
130 percent daily value
Mackerel (3.5 ounces, 180 calories)
90 percent daily value
Salmon (3.5 ounces, 185 calories)
90 percent daily value
Canned sardines (1.75 ounces, 100 calories)
70 percent daily value
Oysters (6, 112 calories)
67 percent daily value
Shrimp (4 ounces, 112 calories)
40 percent daily value
Vitamin D-fortified milk, reduced fat (1 cup, 125 calories)
25 percent daily value
Cod (4 ounces, 120 calories)
16 percent daily value
Vitamin D-fortified cereal (1 cup, 105 calories)
10-30 percent daily value
Egg (70 calories)
6 percent daily value
10. Vitamin B12:
What is it: An unusual vitamin formed by microorganisms like bacteria and yeast (and found in the various and sundry animals that ingest them).
Why you need it: Plays a key role in developing blood cells and nerve cells and processing protein. Helps protect individuals with anemia and gastrointestinal disorders.
BEST SOURCES
Clams (3 ounces, 126 calories)
1404 percent daily value
Duck liver (3 ounces, 114 calories)
756 percent daily value
Oysters (6, 250 calories)
720 percent daily value
Calf liver (4 ounces, 187 calories)
690 percent daily value
Rainbow trout (3 ounces, 130 calories)
90 percent daily value
Top sirloin (3 ounces, 160 calories)
25 percent daily value
Skim yogurt (1 cup, 137 calories)
25 percent daily value
Milk (1 cup, 121 calories)
14 percent daily value
Lean cured ham (3 ounces, 130 calories)
10 percent daily value
Hard-boiled egg (80 calories)
10 percent daily value
Chicken breast (140 calories)
6 percent daily value
9. Folate:
What is it: Also known as folic acid. A chemically complex vitamin found naturally in foods, folate requires enzymes in the intestine to aid in its absorption.
hy you need it: Aids fetal development in pregnancy, helps produce red blood cells, prevents anemia, helps skin cells grow, aids nervous system function, prevents bone fractures, and lowers risk of dementia and Alzheimer's disease.
BEST SOURCES
Cooked lentils (1 cup, 229 calories)
89 percent daily value
Cooked navy beans (1 cup, 258 calories)
63 percent daily value
Cooked beets (1 cup, 74 calories)
34 percent daily value
Cooked split peas (1 cup, 231 calories)
31 percent daily value
Papaya (118 calories)
28 percent daily value
Mustard greens (1 cup, 21 calories)
25 percent daily value
Raw peanuts (1/4 cup, 207 calories)
21 percent daily value
Flaxseeds (2 tbsp., 95 calories)
13 percent daily value
Orange (61 calories)
10 percent daily value
Raspberries (1 cup, 60 calories)
8 percent daily value
8. Vitamin C:
What is it: Also known as ascorbic acid. A water-soluble nutrient that acts as an antioxidant to protect us from colds and infections, cardiovascular disease, cancer, joint diseases, and cataracts.
Why you need it: Protects cells from free radical damage, regenerates vitamin E supplies, and improves iron absorption.
BEST SOURCES
Steamed broccoli (1 cup, 43 calories)
205 percent daily value
Cooked brussels sprouts (1 cup, 60 calories)
161 percent daily value
Strawberries (1 cup, 43 calories)
136 percent daily value
Orange (61 calories)
116 percent daily value
Cantaloupe (1 cup, 56 calories)
112 percent daily value
Kiwi (46 calories)
95 percent daily value
Grapefruit (1/2 fruit, 36 calories)
78 percent daily value
Pineapple (1 cup, 76 calories)
39 percent daily value
Cooked winter squash (1 cup, 80 calories)
32 percent daily value
Blueberries (1 cup, 81 calories)
31 percent daily value
7. Calcium:
What is it: A mineral that is found in your bones and teeth.
Why you need it: Keeps your bones strong and healthy, promotes efficient function of your nerves and muscles, and helps blood clotting.
BEST SOURCES
Sesame seeds (1/4 cup, 206 calories)
35 percent daily value
2% milk (1 cup, 121 calories)
30 percent daily value
Plain or vanilla soymilk (1 cup, 70 calories)
30 percent daily value
Low-fat yogurt (8 ounces, 155 calories)
25 percent daily value
Cooked spinach (1 cup, 40 calories)
25 percent daily value
Part-skim mozzarella cheese (1 ounce, 72 calories)
18 percent daily value
Nature's Path Optimum Slim cereal (1 cup cereal with 1/2 cup skim milk, 250 calories)
15 percent daily value
Raw tofu (4 ounces, 86 calories)
10 percent daily value
Cream cheese (1 ounce, 29 calories)
10 percent daily value
6. Vitamin E:
What is it: A group of fat-soluble vitamins that are found throughout the body.
Why you need it: Protects your skin from ultraviolet rays, promotes communication among your cells, prevents free radical damage, and lowers risk of prostate cancer and Alzheimer's disease.
BEST SOURCES
General Mills Total Cereal (3/4 cup cereal with 1/2 cup skim milk, 143 calories)
100 percent daily value
Raw sunflower seeds (1/4 cup, 205 calories)
90 percent daily value
Peanut butter (2 tbsp., 189 calories)
69 percent daily value
Kashi Heart to Heart Instant Oatmeal, Maple (1 packet, 162 calories)
68 percent daily value
Roasted almonds (1/4 cup, 206 calories)
45 percent daily value
Olives (1 cup, 154 calories)
20 percent daily value
Papaya (118 calories)
17 percent daily value
Sweet potato chips (1 ounce, 139 calories)
14 percent daily value
Cooked spinach (1 cup, 41 calories)
9 percent daily value
Blueberries (1 cup, 81 calories)
7 percent daily value
5. Iron:
What is it: A common metal that's essential to nearly all life forms.
Why you need it: Key for oxygen transport, cell growth, and immunity.
BEST SOURCES
Chicken liver (3.5 ounces, 100 calories)
70 percent daily value
Soybeans (1 cup, 297 calories)
50 percent daily value
Spinach (1 cup, 40 calories)
36 percent daily value
Tofu (4 ounces, 86 calories)
34 percent daily value
Sesame seeds (1/4 cup, 205 calories)
30 percent daily value
Kidney beans (1 cup, 225 calories)
29 percent daily value
Venison (4 ounces, 180 calories)
28 percent daily value
Lima beans (1 cup, 215 calories)
25 percent daily value
Beef tenderloin (4 ounces, 240 calories)
23 percent daily value
Roast turkey (3.5 ounces, 220 calories)
10 percent daily value
4. Magnesium:
What is it: A mineral found mostly in our bones, but also in our muscles. The human body is unable to produce it, so it's vital to seek out foods that contain it.
Why you need it: Helps muscles and nerves relax, strengthens bones, and ensures healthy blood circulation.
BEST SOURCES
Cooked salmon (4 ounces, 260 calories)
35 percent daily value
Raw sunflower seeds (1/4 cup, 205 calories)
32 percent daily value
Sesame seeds (1/4 cup, 206 calories)
32 percent daily value
Prickly pear (1 cup, 61 calories)
32 percent daily value
Cooked black beans (1 cup, 227 calories)
30 percent daily value
Roasted almonds (1/4 cup, 206 calories)
25 percent daily value
Cooked pinto beans (1 cup, 235 calories)
24 percent daily value
Cooked brown rice (1 cup, 216 calories)
21 percent daily value
Cooked scallops (4 ounces, 151 calories)
19 percent daily value
Cooked summer squash (1 cup, 36 calories)
11 percent daily value
3. Selenium:
What is it: A mineral needed daily, but only in small amounts.
Why you need it: Protects cells from free radical damage, allows thyroid to produce hormones, and protects joints from inflammation.
BEST SOURCES
Wild cooked oysters (3 ounces, 61 calories)
87 percent daily value
Cooked snapper (4 ounces, 145 calories)
80 percent daily value
Cannned white tuna, in water (3 ounces, 109 calories)
80 percent daily value
Cooked halibut (4 ounces, 158 calories)
76 percent daily value
Cooked shrimp (4 ounces, 112 calories)
65 percent daily value
Roasted turkey breast (4 ounces, 215 calories)
47 percent daily value
Broiled beef tenderloin (4 ounces, 240 calories)
40 percent daily value
Grilled portobello mushrooms (1 cup, 42 calories)
31 percent daily value
Hard-boiled egg (68 calories)
19 percent daily value
Raw tofu (4 ounces, 86 calories)
14 percent daily value
2. Potassium:
What is it: Another mineral, stored within cells to regulate muscle contraction and nerve activity.
Why you need it: Keeps your muscles strong, balances electrolytes, and lowers risk of high blood pressure.
BEST SOURCES
Baked winter squash (1 cup, 80 calories)
26 percent daily value
Avocado (1 cup, 235 calories)
25 percent daily value
Pinto beans (1 cup, 243 calories)
23 percent daily value
Cooked lentils (1 cup, 230 calories)
21 percent daily value
Cooked beets (1 cup, 75 calories)
15 percent daily value
Fresh figs (8 ounces, 168 calories)
15 percent daily value
Cooked brussels sprouts (1 cup, 60 calories)
14 percent daily value
Cantaloupe (1 cup, 56 calories)
14 percent daily value
Banana (108 calories)
13 percent daily value
Tomato (1 cup, 38 calories)
11 percent daily value
1. Zinc:
What is it: A mineral that regulates carbohydrate metabolism and blood sugar.
Why you need it: Stabilizes metabolism and blood sugar, helps immune system when you're sick, and heightens your sense of smell and taste. Also plays an important role in male fertility.
BEST SOURCES
Broiled beef tenderloin (4 ounces, 240 calories)
42 percent daily value
Roasted lamb loin (4 ounces, 230 calories)
30 percent daily value
General Mills Cheerios (1 cup cereal with 1/2 cup skim milk, 146 calories)
30 percent daily value
Wheat germ (1 ounce, 101 calories)
23 percent daily value
Venison (4 ounces, 180 calories)
21 percent daily value
Sesame seeds (1/4 cup, 206 calories)
18 percent daily value
Pastrami (2 slices, 82 calories)
18 percent daily value
Cooked green peas (1 cup, 134 calories)
13 percent daily value
Steamed shrimp (4 ounces, 112 calories)
12 percent daily value
Nonfat shredded mozzarella cheese (1 ounce, 42 calories)
7 percent daily value
You can find this article online at:
http://eatthis.menshealth.com/slideshow/most-nutritious-whole-foods
Blessings,
Coach Linda Bush
www.coachlindabush.com
www.coachlindabush.blogspot.com
14. Vitamin A:
What is it: A pale yellow crystalline compound also known as retinol.
Why you need it: It preserves and improves your eyesight as well as fights viral infections.
BEST SOURCES
Raw carrots (1 cup, 53 calories)
686 percent daily value
Cooked spinach (1 cup, 41 calories)
294 percent daily value
Baked sweet potato with skin (95 calories)
262 percent daily value
Cooked turnip greens (1 cup, 28 calories)
158 percent daily value
Baked winter squash (1 cup, 80 calories)
145 percent daily value
Cooked collard greens (1 cup, 49 calories)
118 percent daily value
Cantaloupe (1 cup, 56 calories)
103 percent daily value
Romaine lettuce (2 cups, 16 calories)
58 percent daily value
Steamed broccoli (1 cup, 43 calories)
45 percent daily value
Cooked green peas (1 cup, 134 calories)
19 percent daily value
13. Vitamin B1:
What is it: Also known as thiamin. Helps cells' enzyme systems convert oxygen into usable energy.
Why you need it: Maintains your energy, coordinates nerve and muscle activity, and keeps your heart healthy.
BEST SOURCES
Raw sunflower seeds (1/4 cup, 205 calories)
54 percent daily value
Cooked yellowfin tuna (4 ounces, 157 calories)
38 percent daily value
Cooked black beans (1 cup, 227 calories)
28 percent daily value
Cooked corn (1 cup, 177 calories)
24 percent daily value
Sesame seeds (1/4 cup, 206 calories)
18 percent daily value
Oatmeal (1 cup, 145 calories)
17 percent daily value
Cooked asparagus (1 cup, 43 calories)
14 percent daily value
Brussels sprouts (1 cup, 60 calories)
11 percent daily value
Cooked spinach (1 cup, 41 calories)
11 percent daily value
Pineapple (1 cup, 76 calories)
9 percent daily value
12. Vitamin B6:
What is it: Involved in more than 100 enzyme reactions throughout the body.
Why you need it: Helps your nervous system, promotes proper breakdown of starch and sugar, and prevents amino acid buildup in your blood.
BEST SOURCES
Banana (108 calories)
34 percent daily value
Roasted chicken breast (4 ounces, 223 calories)
32 percent daily value
Roasted turkey (4 ounces, 214 calories)
27 percent daily value
Cooked cod (4 ounces, 119 calories)
26 percent daily value
Baked potato (1 medium, 133 calories)
21 percent daily value
Avocado (1 cup, 235 calories)
20 percent daily value
Garlic (1 ounce, 42 calories)
17 percent daily value
Raw red pepper (1 cup, 24 calories)
11 percent daily value
Watermelon (1 cup, 48 calories)
11 percent daily value
Cooked cauliflower (1 cup, 28 calories)
10 percent daily value
11. Vitamin D:
What is it: A vitamin present in just a few foods (but added to some others) that's also produced when UV rays hit the skin.
Why you need it: Essential to calcium absorption - without it, bones don't grow correctly and become thing, brittle, and easily broken. Also helps with the immune system and can reduce inflammation.
BEST SOURCES
Halibut (3 ounces, 160 calories)
130 percent daily value
Mackerel (3.5 ounces, 180 calories)
90 percent daily value
Salmon (3.5 ounces, 185 calories)
90 percent daily value
Canned sardines (1.75 ounces, 100 calories)
70 percent daily value
Oysters (6, 112 calories)
67 percent daily value
Shrimp (4 ounces, 112 calories)
40 percent daily value
Vitamin D-fortified milk, reduced fat (1 cup, 125 calories)
25 percent daily value
Cod (4 ounces, 120 calories)
16 percent daily value
Vitamin D-fortified cereal (1 cup, 105 calories)
10-30 percent daily value
Egg (70 calories)
6 percent daily value
10. Vitamin B12:
What is it: An unusual vitamin formed by microorganisms like bacteria and yeast (and found in the various and sundry animals that ingest them).
Why you need it: Plays a key role in developing blood cells and nerve cells and processing protein. Helps protect individuals with anemia and gastrointestinal disorders.
BEST SOURCES
Clams (3 ounces, 126 calories)
1404 percent daily value
Duck liver (3 ounces, 114 calories)
756 percent daily value
Oysters (6, 250 calories)
720 percent daily value
Calf liver (4 ounces, 187 calories)
690 percent daily value
Rainbow trout (3 ounces, 130 calories)
90 percent daily value
Top sirloin (3 ounces, 160 calories)
25 percent daily value
Skim yogurt (1 cup, 137 calories)
25 percent daily value
Milk (1 cup, 121 calories)
14 percent daily value
Lean cured ham (3 ounces, 130 calories)
10 percent daily value
Hard-boiled egg (80 calories)
10 percent daily value
Chicken breast (140 calories)
6 percent daily value
9. Folate:
What is it: Also known as folic acid. A chemically complex vitamin found naturally in foods, folate requires enzymes in the intestine to aid in its absorption.
hy you need it: Aids fetal development in pregnancy, helps produce red blood cells, prevents anemia, helps skin cells grow, aids nervous system function, prevents bone fractures, and lowers risk of dementia and Alzheimer's disease.
BEST SOURCES
Cooked lentils (1 cup, 229 calories)
89 percent daily value
Cooked navy beans (1 cup, 258 calories)
63 percent daily value
Cooked beets (1 cup, 74 calories)
34 percent daily value
Cooked split peas (1 cup, 231 calories)
31 percent daily value
Papaya (118 calories)
28 percent daily value
Mustard greens (1 cup, 21 calories)
25 percent daily value
Raw peanuts (1/4 cup, 207 calories)
21 percent daily value
Flaxseeds (2 tbsp., 95 calories)
13 percent daily value
Orange (61 calories)
10 percent daily value
Raspberries (1 cup, 60 calories)
8 percent daily value
8. Vitamin C:
What is it: Also known as ascorbic acid. A water-soluble nutrient that acts as an antioxidant to protect us from colds and infections, cardiovascular disease, cancer, joint diseases, and cataracts.
Why you need it: Protects cells from free radical damage, regenerates vitamin E supplies, and improves iron absorption.
BEST SOURCES
Steamed broccoli (1 cup, 43 calories)
205 percent daily value
Cooked brussels sprouts (1 cup, 60 calories)
161 percent daily value
Strawberries (1 cup, 43 calories)
136 percent daily value
Orange (61 calories)
116 percent daily value
Cantaloupe (1 cup, 56 calories)
112 percent daily value
Kiwi (46 calories)
95 percent daily value
Grapefruit (1/2 fruit, 36 calories)
78 percent daily value
Pineapple (1 cup, 76 calories)
39 percent daily value
Cooked winter squash (1 cup, 80 calories)
32 percent daily value
Blueberries (1 cup, 81 calories)
31 percent daily value
7. Calcium:
What is it: A mineral that is found in your bones and teeth.
Why you need it: Keeps your bones strong and healthy, promotes efficient function of your nerves and muscles, and helps blood clotting.
BEST SOURCES
Sesame seeds (1/4 cup, 206 calories)
35 percent daily value
2% milk (1 cup, 121 calories)
30 percent daily value
Plain or vanilla soymilk (1 cup, 70 calories)
30 percent daily value
Low-fat yogurt (8 ounces, 155 calories)
25 percent daily value
Cooked spinach (1 cup, 40 calories)
25 percent daily value
Part-skim mozzarella cheese (1 ounce, 72 calories)
18 percent daily value
Nature's Path Optimum Slim cereal (1 cup cereal with 1/2 cup skim milk, 250 calories)
15 percent daily value
Raw tofu (4 ounces, 86 calories)
10 percent daily value
Cream cheese (1 ounce, 29 calories)
10 percent daily value
6. Vitamin E:
What is it: A group of fat-soluble vitamins that are found throughout the body.
Why you need it: Protects your skin from ultraviolet rays, promotes communication among your cells, prevents free radical damage, and lowers risk of prostate cancer and Alzheimer's disease.
BEST SOURCES
General Mills Total Cereal (3/4 cup cereal with 1/2 cup skim milk, 143 calories)
100 percent daily value
Raw sunflower seeds (1/4 cup, 205 calories)
90 percent daily value
Peanut butter (2 tbsp., 189 calories)
69 percent daily value
Kashi Heart to Heart Instant Oatmeal, Maple (1 packet, 162 calories)
68 percent daily value
Roasted almonds (1/4 cup, 206 calories)
45 percent daily value
Olives (1 cup, 154 calories)
20 percent daily value
Papaya (118 calories)
17 percent daily value
Sweet potato chips (1 ounce, 139 calories)
14 percent daily value
Cooked spinach (1 cup, 41 calories)
9 percent daily value
Blueberries (1 cup, 81 calories)
7 percent daily value
5. Iron:
What is it: A common metal that's essential to nearly all life forms.
Why you need it: Key for oxygen transport, cell growth, and immunity.
BEST SOURCES
Chicken liver (3.5 ounces, 100 calories)
70 percent daily value
Soybeans (1 cup, 297 calories)
50 percent daily value
Spinach (1 cup, 40 calories)
36 percent daily value
Tofu (4 ounces, 86 calories)
34 percent daily value
Sesame seeds (1/4 cup, 205 calories)
30 percent daily value
Kidney beans (1 cup, 225 calories)
29 percent daily value
Venison (4 ounces, 180 calories)
28 percent daily value
Lima beans (1 cup, 215 calories)
25 percent daily value
Beef tenderloin (4 ounces, 240 calories)
23 percent daily value
Roast turkey (3.5 ounces, 220 calories)
10 percent daily value
4. Magnesium:
What is it: A mineral found mostly in our bones, but also in our muscles. The human body is unable to produce it, so it's vital to seek out foods that contain it.
Why you need it: Helps muscles and nerves relax, strengthens bones, and ensures healthy blood circulation.
BEST SOURCES
Cooked salmon (4 ounces, 260 calories)
35 percent daily value
Raw sunflower seeds (1/4 cup, 205 calories)
32 percent daily value
Sesame seeds (1/4 cup, 206 calories)
32 percent daily value
Prickly pear (1 cup, 61 calories)
32 percent daily value
Cooked black beans (1 cup, 227 calories)
30 percent daily value
Roasted almonds (1/4 cup, 206 calories)
25 percent daily value
Cooked pinto beans (1 cup, 235 calories)
24 percent daily value
Cooked brown rice (1 cup, 216 calories)
21 percent daily value
Cooked scallops (4 ounces, 151 calories)
19 percent daily value
Cooked summer squash (1 cup, 36 calories)
11 percent daily value
3. Selenium:
What is it: A mineral needed daily, but only in small amounts.
Why you need it: Protects cells from free radical damage, allows thyroid to produce hormones, and protects joints from inflammation.
BEST SOURCES
Wild cooked oysters (3 ounces, 61 calories)
87 percent daily value
Cooked snapper (4 ounces, 145 calories)
80 percent daily value
Cannned white tuna, in water (3 ounces, 109 calories)
80 percent daily value
Cooked halibut (4 ounces, 158 calories)
76 percent daily value
Cooked shrimp (4 ounces, 112 calories)
65 percent daily value
Roasted turkey breast (4 ounces, 215 calories)
47 percent daily value
Broiled beef tenderloin (4 ounces, 240 calories)
40 percent daily value
Grilled portobello mushrooms (1 cup, 42 calories)
31 percent daily value
Hard-boiled egg (68 calories)
19 percent daily value
Raw tofu (4 ounces, 86 calories)
14 percent daily value
2. Potassium:
What is it: Another mineral, stored within cells to regulate muscle contraction and nerve activity.
Why you need it: Keeps your muscles strong, balances electrolytes, and lowers risk of high blood pressure.
BEST SOURCES
Baked winter squash (1 cup, 80 calories)
26 percent daily value
Avocado (1 cup, 235 calories)
25 percent daily value
Pinto beans (1 cup, 243 calories)
23 percent daily value
Cooked lentils (1 cup, 230 calories)
21 percent daily value
Cooked beets (1 cup, 75 calories)
15 percent daily value
Fresh figs (8 ounces, 168 calories)
15 percent daily value
Cooked brussels sprouts (1 cup, 60 calories)
14 percent daily value
Cantaloupe (1 cup, 56 calories)
14 percent daily value
Banana (108 calories)
13 percent daily value
Tomato (1 cup, 38 calories)
11 percent daily value
1. Zinc:
What is it: A mineral that regulates carbohydrate metabolism and blood sugar.
Why you need it: Stabilizes metabolism and blood sugar, helps immune system when you're sick, and heightens your sense of smell and taste. Also plays an important role in male fertility.
BEST SOURCES
Broiled beef tenderloin (4 ounces, 240 calories)
42 percent daily value
Roasted lamb loin (4 ounces, 230 calories)
30 percent daily value
General Mills Cheerios (1 cup cereal with 1/2 cup skim milk, 146 calories)
30 percent daily value
Wheat germ (1 ounce, 101 calories)
23 percent daily value
Venison (4 ounces, 180 calories)
21 percent daily value
Sesame seeds (1/4 cup, 206 calories)
18 percent daily value
Pastrami (2 slices, 82 calories)
18 percent daily value
Cooked green peas (1 cup, 134 calories)
13 percent daily value
Steamed shrimp (4 ounces, 112 calories)
12 percent daily value
Nonfat shredded mozzarella cheese (1 ounce, 42 calories)
7 percent daily value
You can find this article online at:
http://eatthis.menshealth.com/slideshow/most-nutritious-whole-foods
I printed this out and hung on the cubicle wall for easy reference.
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