Top 10 Nutrients Crucial For Your Health

Every diet has its own rules, but no matter the do’s and dont’s, it MUST contain these following superfood.

Low-Fat Milk

The main source of vitamin D can be found in this power ‘potion’. We can satisfy our daily needed dose of this vitamin with 3 glasses of milk every day. Vitamin D is the main vitamin for bone strengthening.

Brussels Sprouts

Folate is important for normal cell function and prevents neural tube defects in pregnant women. A cup of cooked Brussels sprouts delivers 40% of your folate for the day.


One cup of low-fat yogurt can contain 30 to 40 percent of your daily calcium needs. Plus, you get a dose of tummy-pleasing probiotics along with it

Baked Potato

Our body needs around 4,700 milligrams of potassium per day. This mineral is crucial for growth and heart health. One baked potato contains more than 2,000 milligrams.

Canned Beans

It is probably the richest iron source that is plant-based. One cup of beans has around 45 percent of the daily goal. Iron allows for oxygen delivery through the body. Adolescent and premenopausal women tend to be more at risk for lacking this mineral.


This sweet fruit is known for its high-fiber content. It has 6 grams of fiber per pear and it aids digestive health and lowers cholesterol.


Nuts are bursting with heart-healthy fats and magnesium. An ounce contains 20 percent of the daily goal, so keep on snacking!


Improve your immunity, circulation, vision, skin and brain health with this omega-3 fat source. A 3-ounce portion of salmon has more than 4,000 milligrams, which exceeds the needed value of 1,100 to 1,600 milligrams per day.

Sunflower Seeds

Vitamin E is a potent cell-protecting antioxidant. You can find it in nuts, peanut butter, mango and spinach, but one ounce of sunflower seeds contains a hefty 37-percent of your daily recommended amount.

Bell Peppers

Although citrus is promoted as a #1 vitamin C source, bell peppers are even more rich with this nutrient. One medium red bell pepper has more than 250-percent of what you should be getting each day. Surprised?

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