These days, it seems like everyone’s worried about getting
the vitamins they need in their diet to stay healthy, from Vitamin C to Vitamin
D and beyond. It can be confusing to figure out what foods contain which
vitamins and in what amounts, which is why it’s always good to have a list of
healthy options that provide the vitamins you need without being full of extra
calories or fat or sugar. That’s where these great foods come in! Let’s take a
look at which food groups these great foods come from, what nutrients they can
provide, and more!
4 Foods high in Vitamin A
1. Carrots - Carrots are a great source of Vitamin A, and
they can be easily added to any meal or snack. Simply chop them up and add them
to your favorite dish, or munch on them as a healthy snack.
2. Sweet potatoes - Like carrots, sweet potatoes are also
packed with Vitamin A. They make a great addition to any meal, or can be
enjoyed as a delicious and nutritious snack.
3. Dark leafy greens - Spinach, kale, and other dark leafy
greens are excellent sources of Vitamin A. Add them to your favorite dishes, or
enjoy them as part of a healthy salad.
4. Fortified cereals - Many breakfast cereals are fortified
with vitamins and minerals, including Vitamin A.
5 Foods high in Vitamin B
1. Dairy products like milk, yogurt, and cheese are
excellent sources of Vitamin B12.
2. Eggs are also a great way to get your daily dose of
Vitamin B12, as well as other vitamins like B6 and folate.
3. Salmon is a wonderful source of Vitamin B12, as well as
omega-3 fatty acids which are great for your heart health.
4. Chicken is another excellent source of Vitamin B6 and
folate.
5. Fortified cereals are a great way to start your day with
a boost of essential vitamins like B1, B2, and B3.
5 Sources of Vitamin C
1. Red peppers are one of the best sources of vitamin C.
Just one cup of red pepper provides 341% of the recommended daily value (DV)
for vitamin C.
2. Other good sources of vitamin C include oranges,
grapefruits, lemons, limes, kiwis, strawberries, and Brussels sprouts.
3. Vitamin C is important for immune system function,
collagen production, and iron absorption.
4. Vitamin C is a water-soluble vitamin, which means that it
isn't stored in the body and needs to be replenished daily.
5. The best way to get your daily dose of vitamin C is
through a healthy diet rich in fruits and vegetables.
6 Healthy Options for people with a Deficiency in Vitamin D
Vitamin D is an important vitamin that helps our bodies
absorb calcium and phosphorus, two minerals essential for strong bones. Without
enough vitamin D, people can develop a condition called rickets, which causes
softening and weakening of the bones. While we can get some vitamin D from
exposure to sunlight, many people don't get enough and may need to take
supplements or eat foods that are rich in this nutrient. Here are six healthy
options for people who may be deficient in vitamin D
Good Sources of Vitamin E
Vitamin E is important for keeping our skin and eyes
healthy, and can also help boost our immune system. Here are some good sources of Vitamin E that you can add to
your diet avocados, almonds, sunflower seeds, sweet potatoes with their skins
on, spinach and collard greens.
Vegetables That Contain Lots of Vitamin K
Vitamin K is an important nutrient that helps with blood
clotting and bone health. Here are 9 vegetables that are high in Vitamin K so
you can get the nutrients you need -Kale (1 cup has 89% of daily recommended
intake)
-Spinach (1 cup has 78% of daily recommended intake)
-Broccoli (1 cup has 74% of daily recommended intake)
-Brussels sprouts (1 cup has 63% of daily recommended
intake)
-Asparagus (6 spears have 63% of daily recommended intake)
Tomatoes: 1 medium tomato contains 20% of daily recommended intake) Avocado:
1/2 avocado contains 12% of daily recommended intake)
3 Tips For Getting More Nutrients From Your Fruits and Veggies
1. Eat a variety of fruits and vegetables. This ensures that
you're getting a variety of vitamins and minerals, not just vitamin A.
2. Make sure your fruits and vegetables are fresh and
brightly colored. This means they're more likely to be packed with nutrients.
3. Add a side of fruit or veggies to every meal. You can
even sneak them into breakfast by adding them to smoothies or oatmeal.
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