Fruit
This vitamin in citrus fruits helps maintain a healthy immune system.
Vitamin C
This vegetable subgroup includes beans and peas.
Legumes
Oats are an example of a whole grain rich in this nutrient that aids digestion.
Fiber
This food, often used in sushi, is an excellent omega-3 fatty acid and high-quality protein source.
Salmon
This dairy product is known for its probiotics that support gut health.
Yogurt
The Dietary Guidelines recommend choosing fruits in this form instead of fruit juice to maximize fiber intake.
Whole fruit
Leafy greens like spinach and kale are rich in this mineral essential for healthy bones and blood clotting.
Calcium
This ancient grain, popular in gluten-free diets, is known for its high protein content.
Quinoa
Protein foods are also sources of this mineral, which is important for oxygen transport in the blood.
Iron
Dairy is an excellent source of this mineral, which is crucial for building strong bones and teeth.
Calcium
This tropical fruit contains the enzyme bromelain, which aids digestion.
Pineapple
Sweet potatoes are an excellent source of this vitamin, which helps maintain healthy skin and eyes.
Vitamin A
The Dietary Guidelines recommend limiting this type of grain, which has been stripped of its bran and germ.
Refined Grains
These legumes, common in vegetarian diets, are a rich source of protein and iron.
Lentils
The Dietary Guidelines suggest fortified dairy alternatives, such as soy milk, to ensure adequate levels of this vitamin.