Vitamins and minerals are essential for the human body to function correctly. Hence, we must get the right amounts of them through diet. Eating healthy food rich in vitamins and minerals remains the best way, although these are available in supplements form out in the market. Today you can find vitamin supplements stacked in towering shelves in every grocery store, which make you think they are good options.
But how many of them actually work? Even if they how, effective are the supplements? Are supplements really worth your money? Supplements can be helpful, but the key is they need to be absorbed by our body successfully, and nothing works better than eating a balanced diet. Many nutritionists recommend food to supplements because food nourishes the body with providing a variety of minerals, vitamins and dietary factors that supplements cannot offer.
The food we eat breaks down into molecules in the digestive system to provide energy in the form of vitamins, minerals and other essential nutrients to help our body to function at an optimal level. But we generally do not think of all that when we eat food, and we consider the taste, appearance or hunger when we eat. But it is crucial to ascertain whether we can get enough vitamins from the food we eat. Vitamins are divided into two main categories; water-soluble vitamins and Fat-soluble vitamins. Water-soluble vitamins include Vitamin B (B1, B2, B3, B6 & B12), Vitamin C, Folic acid, Pantothenic acid and Biotin. Fat-soluble vitamins include Vitamin A, D, E and K. Fortunately; there are ways to increase the vitamin intake to help us most out of food to support body function.
We have discussed below eight smart ways to increase vitamin intake.
Kale is one of the healthy salad leaves that are readily available on the market. Kale is rich in Vitamin C, and Vitamin K. Apart from these vitamins, kale is also rich in fibre, potassium, iron, B6 and manganese, making it green with multiple vitamins and minerals. A single serve of Kale provides you with the right amount of vitamin K and C.
The liver is a crucial part of animals that is highly nutritional. It is rich in Vitamin B12, Vitamin A and Folic acid. Consumption of Vitamin B12 is vital for healthy functioning of brain, nervous system and cells. A 100gms serving of liver can provide you with adequate vitamins. However, it is advisable not to consume liver more than twice a week.
Shellfish are the most nutritious seafood, which includes clams and oysters. These are rich in Vitamin B and contain most of the B Vitamins. It is also rich in potassium, selenium and iron. Clams and Oysters make perfect foods for vitamin intake for older adults as people over age 50 tend to have less digestion power and vitamin absorption and need higher amounts of Vitamins.
Avocado is rich in fat which is the reason behind many people avoiding including it in their meals. Avoiding fat does not facilitate weight loss or promotes good health. Avocados are super rich in vitamins such as Vitamin B, Vitamin E and Vitamin K and are the smartest way to increase the intake of vitamins. Apart from vitamin-rich food, studies have shown that consumption of avocados have lower blood cholesterol levels and also destroy pre-cancerous cells.
Leafy green vegetables are rich in antioxidants. They are good sources of multiple vitamins such as Vitamin A, Vitamin B-6, Vitamin C, Vitamin E and Vitamin K. The greens are also rich in minerals and nutrients including folic acid, zinc, copper, phosphorus, potassium, calcium and iron. Research shows that adequate consumption of green leafy vegetables such as cabbage, spinach and lettuce reduce the risk of developing type 2 diabetes.
6. Oily Fish
There are certain fish that are rich in oil that is reputed for lowering cholesterol and cardiovascular diseases. Fatty fish such as salmon, mackerel, sardines, trout, anchovies and herring have oil their gut and around their tissues. Fish oils are known for lowering cholesterol as they are rich in omega-three fatty acids which benefit the nervous system and heart. The lean fish fillets are the best way to obtain the right amounts of vitamin A and Vitamin D.
7. Dairy Products
Dairy products such as milk, cheese, butter and yogurt are rich in vitamins, minerals, proteins and carbohydrates. Milk contains Vitamin B6, Vitamin C in small amounts but is rich in Vitamin A, Vitamin E and Vitamin K, which are fat-soluble vitamins. The number of vitamins depends on the fat content in the dairy products.
Juices are one of the smart ways to increase vitamin intake without adding many calories. You can always have a blend of fruits, vegetables, herbs and spices to enhance the vitamin concentration. Slow juicers or masticating juicers are the best way to extract maximum vitamins, minerals and nutrients from food. These juicers break down the food into small particles and squeeze the maximum juice from every part of the food to ensure that you obtain the best.
There are both commercial and portable slow juicers on the market you can choose the one that best suits your requirements. The right amount of vitamin intake can be ensured by blending in three or more variety of fruits and vegetables. Juices are easy to digest when compared to the whole fruit and vegetables. Slow juicers make the job of extracting juice easy for you and also saves you a lot of time and efforts. Having fresh juice at home or workplace is quick with slow juicers.