A large number of vitamin supplements are available in the Indian market, according to research published in the Indian Journal of Pharmaceutical Sciences. “It includes single-ingredient products and various combinations of vitamins, minerals, and other constituents.” Harvard explains the main purpose of a multivitamin is to “fill in nutritional gaps, and provides only a hint of the vast array of healthful nutrients and chemicals naturally found in food.” Unless your doctor recommends you to seek supplementation, eating a well-balanced diet can help you get the nutrients your body needs to function properly. Fruits, vegetables, nuts, and seafood are rich sources of many vitamins and incorporating a variety of them into your daily diet can boost your health and wellness.
Clinical Nutritionist Shikha Singh, Fortis Memorial Research Institute, Gurugram, has shared a few examples of healthy foods that contain higher amounts of certain nutrients than multivitamins.
Here Are 7 Healthy And Nutritious Foods To Add To Your Diet:
1. Yellow Bell Peppers:
Yellow bell peppers are one of the best dietary sources of vitamin C. Vitamin C is an essential vitamin. It’s also water-soluble, meaning your body doesn’t store extra amounts. Therefore, regularly consuming vitamin C is very important. While vitamin C deficiency – also known as scurvy – is currently uncommon in the West, symptoms include fatigue, skin rashes, muscle pain, and bleeding disorders. High vitamin C intake is linked to enhanced immune function, reduced risk of DNA damage, and a decreased risk of several chronic diseases (23-24%.). One large yellow bell pepper (186 grams) provides almost 600% of the RDI for vitamin C, which is 75-90 mg.
2. Green Veggies:
Dark Leafy green vegetables are high in vitamins. Spinach, moringa, and cabbage are noted for their high vitamin content. These vegetables are high in vitamin A, vitamin K, vitamin E, beta-carotene, vitamin C, folate, vitamin B1, B2, B5, B3, and B6.
3. Fish:
Consuming fatty fish rich in omega-3 fatty acids is good for health. Fish are rich in vitamins B2, and D, as well as calcium, zinc, iron, phosphorus, magnesium, iodine, and potassium. Click on the link for some delicious fish recipes.
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4. Kale:
Kale is extremely healthy. It is one of the most nutrient-dense foods on the planet and is particularly high in vitamin K1. Vitamin K1 is essential for blood clotting and may play a role in bone health. One cup (21 grams) of fresh kale contains 68% of the Reference Daily Intake (RDI) of vitamin K1 and 22% of the RDI of vitamin C. Furthermore, kale is high in fibre, manganese, vitamin B6, potassium, and iron.
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5. Eggs:
Eggs are rich in proteins, vitamin B2, vitamin B12, and vitamin D, and also have other B vitamins and vitamin A. They also contain iodine and selenium. Click here for some tasty egg recipes.
6. Brazil Nuts:
If you’re lacking in selenium, Brazil nuts may be the perfect snack. Selenium is essential for thyroid and immune system function, as well as antioxidant activity. The RDI is 50-70 mcg, which may be achieved by consuming just 1 large Brazil nut. Each nut may provide up to 95 mcg of selenium. The upper tolerance level for selenium is set at about 300-400 mcg per day for adults, so make sure not to eat too many of them.
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7. Yogurt:
Up your intake of yogurt to get more calcium and phosphorus as well as vitamin B and vitamin B12. Click here for some delicious ways to add yogurt to your diet.
Make note of these healthy foods and incorporate them into your daily diet to boost your health and overall well-being.
