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Food Preparation Tips and Guide

Foods High in Vitamins and Minerals

Foods High in Vitamins and Minerals

Most foods contain some vitamins and minerals.

Vitamins can be categorized into two major groups:

  1. fat-soluble (A, D, E, and K) or
  2. water-soluble (B complex and vitamin C).

Minerals may be termed either macro or micro. Meats are good sources of B vitamins, iron (Fe), and zinc (Zn). Dairy foods provide about 80 percent of the average American’s daily calcium (Ca). Vitamin C (ascorbic acid) is found only in plants. All the fat-soluble vitamins (A, D, E, and K) are found in an egg yolk. Vitamin B12 is found only in foods of animal origin or fermented foods such as tempeh, tofu, and miso, which contain bacteria that produce vitamin Biz as a by-product. The two major sources of sodium (Na) in the diet are processed foods and the salt shaker.


Foods that have had certain nutrients lost through processing added back to levels established by federal standards.

Foods that have had nutrients added that were not present in the original food.

A compound that inhibits oxidation, which can cause deterioration and rancidity.

Free radical
An unstable molecule that is extremely reactive and that cause damage cells.

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