what foods are good sources of vitamins and minerals
The list below will help you out. It covers all the vitamins and minerals you should get, preferably from food. Calcium. Foods that have it: Milk, fortified nondairy alternatives like soy milk, yogurt, hard cheeses, fortified cereals, kale. How much you need: 1  Adults ages 19-50: 1,000 milligrams per day.hat it does: Helps your body process iron. Don't get more than this much: 10,000 micrograms per day for adults. Fiber. Foods that have it: Plant foods, including oatmeal, lentils, peas, beans, fruits, and vegetables. 1  1.