Find out the list of foods rich in nutritional supplements

A recent study issued by the University of Illinois confirmed that many adults do not get adequate levels of vitamins A And C And DThis doesn’t mean you should start taking vitamins and supplements as insurance, but it’s best to get your nutrients from whole foods.

Wolfa expected Eat This, Not That There are some of the most common vitamins that we don’t get enough of, along with foods that can replenish your natural reserves.

1 Vitamin D

There has been a lot of talk about vitamin D deficiency recently, and about 70% of us do not get enough vitamin D from sunlight, and it was called by this name because the sun produces D On contact with the skin, it is essential for healthy bones and teeth, and emerging evidence links it to a reduced risk of some types of cancer.

How to get it:

It is recommended to eat whole eggs, fish oil and fish such as herring, salmon, mackerel or tuna, and fortified foods such as milk, breakfast cereals and yogurt are also rich in D.

Vitamin B12

Essential for the production of red blood cells, nerves, and nucleic acid, vitamin B12 also plays an important role in energy production and is found in whole food sources such as meat, eggs and fortified milk. If you’re on a vegan diet you may not be getting enough.

How to get it

Beef (always grass-fed), chicken, seafood, dairy, and eggs. According to the USDA, the foods with the highest levels of vitamin B12 are beef, oysters, and lamb.

3 Vitamin A

Vitamin A is essential for proper immune system function, tissue growth and repair, and bone strength.

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How to get it

According to the USDA, the foods in the top 10 are from the highest sources A are beef, veal, sweet potatoes, and carrots, the CDC Diet and Nutrition Report adds (CDC) that the oils of fish liver, liver, egg yolk, butter and cream are known for their high content of vitamin A.

4 Vitamin C

As many as 15% of us don’t get enough vitamin C, and that number is on the rise compared to previous decades, according to the Centers for Disease Control and Prevention’s National Health and Nutrition Examination Survey.

It may not prevent colds, but vitamin C is a powerful antioxidant and is essential for the health of skin tendons and blood vessels, in a study conducted by the University of Arizona and published in the Journal of Nutrition & Metabolism , researchers found that levels of vitamin C affected fat oxidation during exercise, and they cited a survey showing that levels of C It has a direct relationship to body fat and waist size.

How to get it

Oranges are considered the gold standard, but many foods are richer in vitamin: red peppers contain four times more C From oranges, chili peppers, broccoli, cabbage and strawberries are also good sources. Vitamin C makes your skin firmer and look younger.

5 potassium

University of Illinois researchers found that only 4.7% of Americans consume enough potassium. It’s best to get it because the mineral is important in maintaining healthy heart and kidney function, and helps the body get rid of water and sodium, which reduces flatulence.

How to get it

Add bananas, avocados, nuts, and leafy greens to your grocery list. According to the USDA, the highest potassium-rich food is molasses.

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