bones

Healthy Food List-Where to get your daily dose of Vitamins, Part 11 of 14

pickly pearsMagnesium: is a mineral found in our bones and muscles. Magnesium helps to relax nerves and muscles, builds strong bones and helps in blood circulation.

Check out our Healthy Food List Below:

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

Original Source: Men’s Health

Look for tomorrow’s Healthy Food List on Potassium

Other similar posts on vitamins:

Vitamin A
Vitamin B1
Vitamin B6
Vitamin B12
Vitamin D
Folate
Vitamin C
Calcium
Vitamin E
Iron


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

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Healthy Food List-Where to get your daily dose of Vitamins, Part 5 of 14

shrimp milk

Vitamin D: is essential in the absorption of calcium in to our bodies. It helps our teeth and bones to grow and stay strong. Vitamin D is also known as the “sunshine vitamin.” Some exposure to the sun will trigger the body to process this vitamin. 10 to 15 minutes of sunshine a week is all you need!

Check out our Healthy Food List Below:

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

Original Source: Men’s Health

Check out tomorrow’s Healthy Food List for Folate

To read part 1 of this series on Vitamin A click here
part 2 of this series on Vitamin B1 click here
part 3 of this series on Vitamin B6 click here
part 4 of this series on Vitamin B12 click here

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