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How to Get the Essential Vitamins and Minerals You Need in a Meal

By Shannon Yan


Vitamins and minerals are essential for your body to function in everyday life. Not only do they regulate necessary functions in the body, they also increase your bone strength, improve eyesight, and maintain your health overall.


It is ideal that your daily dose of vitamins and minerals come from a balanced, healthy diet, instead of supplements, as it will invigorate your body and encourage you to consume minimal junk food.


Vitamin A: Boosts immune system, improves eyesight, reduces risk of heart diseases

Carrots, leafy greens (spinach, lettuce, etc.), liver, sweet potatoes, cantaloupe, tropical fruits, fish contain Vitamin A

Try the Cashew Creamy Spinach Salad With Roasted Chickpeas which is gluten-free and vegan!




Vitamin B12: Helps with blood cell formation

Can be found in meat, dairy, and fish

A delicious cheeseburger contains plenty of vitamin B12.



Vitamin C: Boosts immune system, wards off scurvy, heals wounds faster

Found in citrus, chili peppers, bell peppers, tropical fruits, strawberries, kale, and broccoli

These stuffed bell peppers would make a wonderful dessert!



Vitamin D: Prevents osteoporosis and rickets, maintains healthy bones

Can be received from the sun, or an assortment of fishes including tuna, salmon, and swordfish!

Salmon with lentils and mustard-herb butter: http://www.epicurious.com/recipes/food/views/salmon-with-lentils-and-mustard-herb-butter-em-saumon-aux-lentilles-em-241768


Calcium: Maintains strong healthy bones, strengthens teeth

Found in dairy products such as milk and yogurt

Drink 3 glasses of milk every day!


Iron: Prevents anemia, carries oxygen around the body

Meats, seafood, beans, dark leafy vegetables, and dried fruits

Fill up with some warm delicious steak!



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