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With a majority of the day being spent outside of the home, it can be challenging to find the time to enjoy a meal that contains sufficient vitamins and minerals. This often leads to eating pre-made meals which often include fewer nutrients than what the body needs.

Vitamins are integral to nearly every function of every cell in the body. Vitamins and minerals help the body to perform a myriad of tasks: from repairing cellular damage to bolstering the immune system. However, the only vitamins that can be manufactured by the body are vitamin D and vitamin K. The rest must be absorbed through food. This shows just how important it is to choose the right foods to eat.

Some contain larger quantities of vitamins, while others contain very little vitamins if any at all. Fortunately, foods that are high in vitamins commonly contain more than one type of vitamin. Here are a few foods that are great options for fueling the body:

1. Broccoli
Broccoli is one of the most nutrient dense vegetables and its low in calories. Broccoli contains iron, magnesium, zinc, and potassium. It’s’ also an excellent source of vitamin C, B1, B2, B3, B6, and beta-carotene. Because broccoli is a cruciferous vegetable, that means it’s rich in fiber as well.

2. Fish
Aside from being a good source of protein without as much fat as red meat, fish also contains an abundance of vitamins, minerals, and omega-3 fatty acids. Fish is rich in vitamin D and vitamin B2. It’s also an excellent source of magnesium, potassium, iodine, zinc, and iron. A few great types of fish are tuna, salmon, trout, and mackerel.

3. Spinach
Being a leafy vegetable means that spinach is high in fiber. Aside from that, spinach is also one of the most nutritious vegetables and is packed with nutrients. Spinach is rich in vitamin A, vitamin C, vitamin K, vitamin B6, B9, vitamin E, and Folic Acid. It’s also an excellent source of minerals including magnesium, potassium, iron, and calcium. Spinach can be eaten raw, cooked, or canned. But raw spinach typically contains more nutrients than its preserved counterpart.

4. Eggs
Eggs are one of the most bio-available sources of protein and also contain a critical nutrient called choline. Not only that, but eggs are also rich in vitamin D, vitamin A, vitamin K, and vitamin E. They also contain trace amounts of minerals such as iron, potassium, calcium, selenium, zinc, and iodine.

5. Whole grains
While whole grains are most notable for being high in fiber, they’re also excellent sources of vitamins and minerals. Whole grains are rich in B vitamins including B2, B3, B5, B7, and B9. They also contain vitamin E and minerals, such as copper, iron, zinc, selenium, magnesium, iron, and phosphorous. A few excellent whole grains to choose are oats, brown rice, wild rice, and quinoa.