Main Food Source: Green vegetables such as spinach are good sources of magnesium, legumes (beans and peas), nuts and seeds, and whole, unrefined grains are also good sources of magnesium.
- Reducing risk of High blood pressure.
- Consuming adequate levels of magnesium may help insulin function properly in the body, which may prevent type 2 diabetes.
Read More: Office of dietary supplement
Folic Acid (Folate/Vitamin B)
Main Food Source: Leafy vegetables such as spinach and turnip greens, dried beans and peas, sunflower seeds.
Vitamin B-6: Beef liver, baked potatoes, watermelon, and banana.
Vitamin B-12: Milk, meats (beef, lamb, veal, fish, poultry), eggs, and cheese.
Read More: Real Age
Niacin (another Vitamin B)
Main Food Source: Dairy products, poultry, fish, lean meats, nuts, and eggs. Legumes and enriched breads and cereals may also contain niacin.
Read More: Health 24
Main Food Source: Dairy, bananas, potatoes, peaches, raisins, winter squash, baked potato with skin and apricots.
Read More: Colorado State University Extension Nutrient Resources
Main Food Source: Milk (low fat high calcium), Dairy, Soy, Almonds, Broccoli
Read More: Health A to Z
Main Source: WebMD