Foods rich in Protein, Vitamins and Minerals

Most of what our body needs can be found in food. Healing through food is alternative concept has been gaining ground. Yet, a multi-billion dollar supplement industry exists from weight loss, workout to sports performance to testosterone booster.

The idea of supplement came with this theory that we are not able to receive the essential nutrient from our regular diet. Blame it on our lifestyle or lack of control of what we consume.

However, we should be mindful of the foods which are rich in vital vitamin and minerals that help us lead a health life. Its also important to understand that these deficiency over period of time could lead to serious illness and our body's ability to fight.

So we agree on the importance of multivitamins and minerals.

Here in this post, we look at foods that can become part of our diet and help fulfill the nutrient needs. We cover 1. Protein rich food 2. Vitamin rich food and 3. Mineral rich food.

Food rich in protein


Egg is the most popular source of protein in poultry. Chicken is another popular non veg source protein in India.


Common meat searches with protein queries are mutton, lamb and beef.


Fish and in specific tuna and salmon are popular marine food. Spirulina is popular seaweed, often consumed as supplement is gaining ground a super food.

Vegetarian source of protein


Soybean and Peanut are the most popular legumes as a source of protein. Other popular legumes are gram dal, bean, chana, Spinach, pea, mung bean, chickpea, kidney bean, common bean, lentils


Whey protein which is made from milk is by the far the most popular dairy based protein. But as protein from food, milk, curd, cheese, paneer/cottage cheese are very popular sources of dairy based protein.


For vegetarians who are looking for vegetable source of protein, often search for following vegetables for source of protein : Broccoli, carrot, pumpkin, sweet potato, cauliflower, beetroot, tomato, potatoes


Banana is far the most popular fruit searched as a source for protein. Other popular fruits are apple, grape, papaya, gooseberry/amla, mango, dates, watermelon, guava, sugarcane.


Oat is the most popular search for protein source under Cereals. Other popular cereal are millet, sorghum, muesli, corn, brown rice, rice, wheat, bulgur, quinoa, semolina, etc

Nuts and seeds

Almonds are the most popular nut as a source of protein. Other nuts and seeds are chia seeds, walnut, cashew, flax seeds, sprout, pistachio etc.

Food rich in Vitamins and Minerals

When your food is not nutritious enough, dietary supplements help you get adequate amounts of essential nutrients. These include vitamins, minerals, herbs, amino acids, enzymes. They can be taken as pills, capsules, tablets, syrup, gummies or in powder form.

High vitamin Food

Vitamin A/Retinol

Good food source of vitamin A include cheese, egg, oil fish, milk and yogurt. Beta-carotene in your diet will also help in getting vitamin as body will convert this food into Vitamin A. And food sources of beta-carotene are leafy vegetables such as spinach,carrots,sweet potato and red peppers.

Vitamin D

Apart from getting vitamin D directly from the sunlight, the best food sources for vitamin D are fatty fish (mackerel, tuna, salmon), egg yolks, cheese, beef liver, mushrooms and enhanced and fortified food.

Vitamin C/ascorbic acid

Fruits and vegetables are the best source of vitamin c. Citrus fruits like oranges, lemon, grapefruit, kiwi are especially rich in this vitamin. Other food rich in vitamin c are bell peppers, strawberries, tomatoes, broccoli, sprouts, cabbage, cauliflower, white potatoes.

Vitamin E

Vitamin E is found in plants. Foods rich in vitamin E are sunflower, safflower and soybean oil, wheat germ oil, sunflower seeds, almonds, Peanut, peanut butter, beet green, spinach, pumpkin, red bell pepper, asparagus, mango and avocado.

Vitamin K

Good sources of vitamin K are vegetables like spinach, asparagus, broccoli; Legumes like soybeans; Other sources of vitamin K are eggs, strawberries, avocado, green peas and meat liver.

B vitamins

Vitamin B1/Thiamine

Good sources of Thiamine/vitamin B1 are peas, bananas, oranges, nuts, whole grain breads, liver, black bean, lentils, edamame (immature soybean), Asparagus and fortified breakfast cereals.

Vitamin B2/Riboflavin

Foods high in Riboflavin or vitamin B2 are milk, egg, mushroom, plain yogurt, tofu, spinach,almonds, avocados, fish (salmon)

Vitamin B3/Niacin

Animal based food high in Niacin or vitamin B3 are egg, meat, fish, chicken breast,Tuna, liver, ground beef and pork. Vegetarian sources of vitamin b3 are wheat flour, Anchovies, Peanuts, Avocado, Brown rice, whole wheat, Mushroom, Green peas, Potatoes, Fortified and enriched foods.

Vitamin B5/Pantothenic acid

Vitamin B5 or Pantothenic are found in most vegetables, although in varying amounts. Foods high in pantothenic are eggs, chicken, mushrooms, avocado, broccoli, cabbage, white and sweet potatoes, whole-grain cereals, nuts, beans, peas, lentils, meats and dairy products.

Vitamin B6/Pyridoxine

Foods rich in Vitamin B6 are chickpeas, potatoes, banana, tofu, nuts, tuna and chicken breast. Other sources are salmon, turkey, ground beef, bulgur, cottage cheese/paneer, rice, raisins, onion, spinach and watermelon.

Vitamin B7/Biotin

Biotin is found in many foods but in small quantities. Foods rich in Biotin are baker’s yeast, wheat bran, cooked/whole egg, oysters, cheddar cheese, sweet potato, roasted sunflower seed, roasted almond and cooked liver.

Vitamin B9/Folate/Folacin/Folic acid

Folate is naturally found in many foods and consumed as folic acid as a supplement. Dark green leafy vegetables like lettuce, broccoli, sprouts, spinach, turnip green, asparagus are rich sources of Folate or vitamin b9. Other sources are beans, peanuts, sunflower seeds, fresh fruits, papaya, bananas, Avocado, whole grains, liver, seafood and eggs.

Vitamin B12/Cobalamin

Rich sources of vitamins are meat, fish or dairy foods. Most common sources of vitamin B12 are milk, cheese, Salmon, Trout, Nutritional yeast,Tuna, Sardines, clams, animal liver & kidney and fortified breakfast cereals. Since vitamin B12 are mostly found in animal products, Vegans or vegetarians can find fortified food or supplements for their sources of vitamin B12/cobalamin.

Food rich in Minerals


Foods rich in irons are Spinach, legumes (beans, lentils, chickpeas, peas, soybeans, kidney beans), red meat, pumpkin seeds, Quinoa, Broccoli, Tofu, Dark chocolate, Fish (tuna), liver and organ meat, shellfish, kale, red and yellow peppers, sunflower seeds, cashews, raw milk, yogurt and cheese.


Zinc rich foods are legumes (chickpeas, lentils and beans), seeds (hemp, squash, pumpkin,sesame, flax seeds), Nuts (peanuts, cashews, almonds, pine nuts), Cheese, milk, eggs, whole grains (wheat, quinoa, rice and oats), white potatoes, Kale and dark chocolate.


Food rich in calcium are celery, chia seeds, poppy seeds, sesame seeds, Cheese (parmesan), yogurt, sardines, salmon, beans, lentils, almonds, whey protein, leaky vegetables, tofu, edamame, figs, buttermilk, milk and paneer/cottage cheese


Like zinc and iron, magnesium is one essential macrominerals. The best food sources of magnesium are almonds, spinach, roasted cashews, soy milk, black bean, peanuts, whole wheat, avocado, potato (with skin), brown rice, yogurt, oatmeal, kidney beans and banana.


Most food contains phosphorus. Food rich in phosphorus are plain yogurt, milk, salmon, cheese (mozzarella), chicken breast, lentils, cashews, potatoes (with skin), kidney beans, brown rice, peas, oatmeal, egg, corn, whole wheat, sesame seeds, asparagus, tomatoes, apple, green tea and apple.


Copper is an essential mineral. A wide variety of plant and animal food contains copper. Food rich in copper are oysters, baking chocolate, dark chocolate, potatoes (skin), mushroom, cashews, crab, beef liver, sunflower seeds, tofu, chickpeas, millet, whole wheat, salmon, avocado, figs, spinach, asparagus, sesame seeds, tomatoes, milk, yogurt, spirulina, lobster, leafy vegetables and apple.