Potassium: is one of the electrolytes essential to the smooth running of the human body. It helps to transmit nerve signals, helps to maintain fluid balance inside and out, and muscle contraction.

Check our our Healthy Food List Below:

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

(Original Source: Men’s Health)

Check out tomorrow’s Healthy Food List on Selenium

similar posts on other vitamins:

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

Magnesium: 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

Vitamin E: protects cells against the effects of free radicals. Free radicals can damage cells and some scientist think they may even contribute to the development of cardiovascular disease and cancer. It is also believed that Vitamin E may help with immune function, DNA repair and other metabolic processes.

Check out our Healthy Food List Below:

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

Original Source: Men’s Health

Check out tomorrow’s Healthy Foods List on Iron

Similar posts on other Vitamins:

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

Calcium: Everyone knows that calcium is good for your bones. But did you know that it also is required for muscle contraction, blood vessel expansion and contraction, secretion of hormones and enzymes, and transmitting impulses throughout the nervous system?

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Check out our Healthy Food List Below:

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

(Original Source: Men’s Health)

Check out tomorrow’s Healthy Foods Post on Vitamin E

Similar posts on other Vitamins:

Vitamin A
Vitamin B1
Vitamin B6
Vitamin B12
Vitamin D
Folate
Vitamin C

Vitamin C: Acts like an antioxidant that is essential in protecting your body from colds and infections. It helps your body to improve iron absorption and regenerates vitamin E supplies.

Check out the Healthy Food List below:

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

Original Source: Men’s Health

Check out tomorrow’s Healthy Foods Post on Calcium

Similar posts on other Vitamins:

Vitamin A
Vitamin B1
Vitamin B6
Vitamin B12
Vitamin D
Folate

Folate: is essential in the formation of red blood cells and helps to form the genetic material within every body cell. This is why it is very important for pregnant women to get the proper amount of Folate during their pregnancy.

Folate can be lost from foods during preparation. To combat this serve raw fruits and vegetable instead. If you have to cook them, steam  or boil in minimal amount of water.

Check out the Healthy Food List below:

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

Original Source: Men’s Health

Check out tomorrow’s Healthy Food List for Vitamin C

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
part 5 of this series on Vitamin D click here

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

Vitamin B12: is an essential vitamin that plays a big role in proper blood cell formation and helps to maintain a healthy nervous system. It also helps in processing proteins.

Vitamin B12 is naturally found in many animal products, but is not normally found in plant foods. Most children and adults do get the right amount of Vitamin B12 in their regular daily diet.

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Check out our healthy food list below:
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

Original Source: Men’s Health

Check out tomorrows healthy food list for Vitamin D

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

Vitamin B6: is an essential vitamin helping to regulate hormones, increase energy production, maintains a healthy nervous system, lowers cholesterol and triglycerides, assists in the growth of the body & aids in carbohydrate, fat and protein synthesis.

Adults need about 1.3 mg of vitamin B6 a day. This vitamin is found in a variety of foods and most likely you are getting enough of it, unless you have a very poor diet. A deficiency of vitamin B6 is not very common, it is mostly seen in elderly people and alcoholics.

Do you have a healthy diet?

Check out our healthy food list below:

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

Vitamin B1: is essential in providing your body with the energy you need through the metabolism of carbohydrates and protein. It is also required for the processing of alcohol.

Energy is something that a lot of us today are lacking. Dragging ourselves out of bed, in to the shower and off to work. And most of us will run to the nearest Dunkin Donuts or Starbucks for our much needed energy boost that completely fizzles out by the early afternoon.

Instead of drinking your short lived energy with all the extra calories and sugar, why not take a more natural route. There are many healthy foods that contain Vitamin B1, giving you the energy you’ll need to get you through the day.

Check out our healthy food list below:
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

Original Source: Men’s Health

Check out tomorrows Healthy Food List for Vitamin B6

To read part 1 of this series on Vitamin A click here.