The Best Vitamin Boosting Foods
There's a supplement for just about everything these days but let's face it, there's just no substitute for good, simple, fruit & vegetable and wholesome foods. And technically, if you're already eating a balanced, healthy diet and exercise regularly you should be covered but read on for some great tips on the best products for your individual needs.
Citrus fruits are some of the best sources of vitamin C, which acts as an antioxidant in the body and helps with the absorption of iron. Oranges in particular are high in vitamin C—one large orange boasts 97.9 mg. It's recommended that adult men get 90mg of vitamin C a day and women get 75 mg. Other high sources are red and green capsicums, kiwi and tomatoes.
Kale may be a less obvious choice, but it's a high source of calcium that's needed for strong bones and teeth as well as muscle movement and nerve function. Just one serving of kale has 150 mg of calcium which is slightly over 10% of the recommended daily amount. Other sources of calcium are dairy products like yogurt, as well as other foods like broccoli and chia seeds.
Vitamin B12 is commonly taken in supplement form since it's important for red blood cell formation and neurological function. Eggs are a good source, and nutritional experts recently confirmed that eggs shouldn't be chastised for being high in cholesterol. One large hard boiled egg has 0.6 micrograms of B12, which is about 10% of the recommended daily value. Just 100g of trout or salmon give you almost your entire daily needs.
In addition, vitamin B6 which is involved in metabolism and brain development during pregnancy is found in foods like nuts, tuna and chickpeas.
Vitamin A is important for vision, immune system function, reproduction and support for the heart, lungs and kidneys. Sweet potatoes are a particularly potent source of vitamin A. Just one sweet potato baked in the skin has 28,058 international units (IU) of vitamin A per serving, which is 561% of the daily recommended value.
Vitamin E acts as an antioxidant in the body and supports the immune system in fighting off bacteria and viruses. Almonds, as well as other nuts like peanuts and hazelnuts are high sources of vitamin E. 30g of dry roasted almonds contains 6.8 mg of vitamin A, which is 34% of the daily recommended value
Cashews are a high source of magnesium, which is important for regulating blood sugar and blood pressure levels as well as maintaining nerve function.In general Australians do not consume the recommended amount of magnesium. Not only are cashews tasty, but one ounce of dry roasted cashews host 74 mg of magnesium—19% of the daily recommended amount.
Around 14% to 18% of Australians use a supplement that contains iron, many of which are designed for women who are at a greater risk for not having enough. It's recommended that men age 19 to 50 get 8 mg of iron a day and women in the same age group get 18 mg (and 27 mg if they are pregnant). Half of cup of boiled and drained spinach has 3 mg of iron which comes out to around 17% of the daily recommended amount - maybe that is why Popeye enjoyed a tin of spinach before a big fight!
Vitamin D is a tricky nutrient. It's available in very few foods, though fatty fish like salmon and tuna contain it. Lots of foods are fortified with Vitamin D, which is needed for calcium absorption and cell growth. 100g of cooked salmon contains 447 IUs (international units) of vitamin D which is 112% of the daily recommended value. People can also get vitamin D from sun exposure.
This article is presented by:
Dr. Mario R Ferraro - Chiropractor & Wellness Practitioner.
Caroline Springs & Essendon Fields
The Information presented in this article is a guide only and does not substitute for health professional consultation. Any pain that is of a persistent nature should be thoroughly assessed by your qualified health care practitioner.