Vitamin Rich Foods: Magnesium, Potassium & Iron Sources

Foods Containing Fluoride

Your body needs fluoride to keep your bones strong and to help prevent tooth decay. Men should have 4 milligrams of the mineral each day, while women need approximately 3 milligrams.

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Difference Between Magnesium & Manganese

Manganese and magnesium are minerals your body needs to function properly, though most people don't get enough of either. The U.S. Department of Agriculture estimates that over 50 percent of Americans don't consume adequate magnesium, while approximately 37 percent lack the manganese they need daily.

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Foods Rich in Zinc and Copper

Zinc is an antioxidant that may help lower your risk of cancer, age-related macular degeneration and neurological conditions. Also an antioxidant, copper is required for the synthesis of red blood cells and may aid in preventing osteoporosis.

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What Vitamins Do Grapes Contain?

The U.S. Department of Agriculture recommends that healthy adult men and women consume 2 cups of fruit each day. A cup of most sliced or chopped raw fruits fulfills half of this requirement, including 1 cup of whole grapes – equivalent to about 32 whole seedless grapes.

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Molybdenum Rich Foods

Molybdenum is a mineral your body requires to trigger the function of enzymes essential for the synthesis of amino acids and the metabolism of certain compounds. Adults who are at least 19 years old need approximately 45 micrograms of molybdenum each day.

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Snack Foods High in Iron

Unless you're careful to include plenty of iron-rich foods in your diet, you might not be getting enough iron. The Centers for Disease Control and Prevention says that nearly 10 percent of 12- to 49-year old women and girls in the United States are deficient in the mineral.

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