The food you eat may do more than satiate your hunger pangs. So, it is important to choose the right foods to help you gain the nutritional requirements your body needs. You might also find yourself combating specific diseases and illnesses, thanks to your excellent immune system. Your body and mind will thank you for the vitamin-filled food you eat.
With that in mind, here are five foods you should start adding to your diet to help complete your daily vitamin intake:
This leafy vegetable comes in a range of colors from green to purple. Albeit it might look similar to cabbages, kale doesn’t have a round head. Instead, it has long stalks akin to romaine lettuce.
Despite its different appearance, kale is still rich in various vitamins and minerals. One vitamin that’s found in this green, leafy vegetable is vitamin K. A cup of kale might provide more micro-grams of this vitamin than most organic foods.
Consuming the daily recommended dose of vitamin K may help give you stronger bones and better cognitive health. Also, this vitamin may help you maintain excellent heart health.
Kale’s vitamin K content might help in lowering blood pressure. This nutrient may assist in preventing mineral build-up in the arteries, which would otherwise be a cause for heart attacks. Thus, this vegetable may help in letting the heart pump blood adequately throughout the body.
You may also choose to supplement your vitamin K intake by consuming the best multivitamins for men. But, always consult your doctor before attempting to consume non-organic supplements to avoid getting sick.
Carrots help you achieve your daily dose of vitamin A. Failure to complete the daily requirement of this vitamin may lead to xeropthalmia. This progressive illness damages the parts of the eyes that help with normal vision. People who suffer from xeropthalmia might have difficulties in seeing in low light conditions. Eating carrots every day may help your body combat this ailment from progressing further.
Aside from protecting your eyes, carrots providing vitamin A content may also help by:
- Supporting the immune system
- Reducing the risk of skin conditions like acne
- Improving bone health
- Complementing healthy cell growth and reproduction
Carrots may also be a good source of vitamin C. This antioxidant may help the body improve its immune system. The body’s better immune functions may lead to the prevention of specific diseases like colds and certain cancers.
If you want to get fit and healthy with the help of these vegetables, there are various ways to consume it. Don’t limit yourself to eating it raw. You can add shredded carrots in salads and wraps, or use them as ingredients for a healthy smoothie.
There are many different fishes in the sea, but consider adding salmon to help supplement your daily vitamin intake. This fish may contain a plentiful helping of omega-3 fatty acids. However, it might also have enough vitamin D to help complete your daily vitamin requirements.
With more vitamin D in your body, your body may have a reduced risk of catching:
- Specific cancers
- Cardiovascular disease
You may get your daily dose of vitamin D by basking in sunlight for a few minutes daily. But, specific individuals may forget about this need because of their busy schedules. You might have a workday that requires you to stay inside closed walls until night time. If so, consider adding more salmon to your daily diet to protect your body against certain illnesses.
Other sources of vitamin D include egg yolks and specific dairy products like milk. But, if you want to complement your vitamin D intake by basking in the sun’s rays, make sure that you don’t overdo it. Ultraviolet (UV) rays from the sun may be harmful to your health and skin without proper protection.
The almond may seemingly look inconspicuous as a lone snack. But, eat the right amount of this nut every day, and you help your body gain more vitamin E.
Consume at least a cup of almonds each day to help with your healthy eating routine. If you’re vitamin E-deficient, your body may be at risk of acquiring:
- Muscle weakness
- Peripheral neuropathy
- Immune system problems
- Deteriorating vision
- Balance and coordination problems
Vitamin E may also act as an antioxidant in the body. So, eating a sufficient amount of almonds every day may help your cells from free radicals and their harmful effects. This vitamin may also aid in reducing the risk of specific illnesses like heart disease and high blood pressure.
Perhaps one of the best traits of eating almonds is you can consume it without any lengthy preparation methods. You can grab a bag of almonds, pour the contents in a cup, and start eating. You may also eat these nuts as a snack if you think you’re too busy at work or while you’re working on a school project.
Many people don’t like eating liver, and the main reason might be its taste. While it might lack in flavor, it may offer abundant amounts of vitamin B12.
This vitamin may play a crucial role in improving and maintaining brain, cell, and nervous system health. If your body has adequate amounts of vitamin B12 every day, it may help with:
- Anemia prevention
- Bone health
- Risk reduction of macular degeneration
- Improving moods
- Anxiety and depression relief
But, it might be best not to consume significant amounts of liver per week. Consider eating this meat only once or twice per week. Otherwise, you may put your body at risk of nutrient toxicity.
Albeit you should add these foods to your daily diet, don’t limit yourself to these options. Various food options are available to help your body meet its daily vitamin requirements. Other examples include sardines, bell peppers, and seaweed. Also, don’t forget to consult a nutritionist to help you reach the recommended daily need for the right vitamins.