Vitamin ABCs: How to Get Your Daily Nutrients and Vitamins Through Food

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The food we eat naturally has a direct effect on how we feel both internally and externally. These food items aren’t just to make you feel full, but to also give your body the daily essential nutrients and ideal vitamins it requires. Getting your daily share of nutrients isn’t tough at all – it simply requires eating healthy and making sure you’re consuming all the important vitamins and nutrients to keep your body running. 

While some foods raise your risk of health issues, mess up your digestive system, and dwindle your energy, other foods increase your body’s ability to fight germs and diseases. At HueTrition, we want to help you develop health habits in your daily lifestyle. Let’s take a look at how to acquire your daily nutrients through food, and which food items are essential to meet your regular intake of ideal vitamins. 

Related:  Is Your Food Really Organic? How to Tell

Foods to Fulfill Your Daily Nutrition Needs

It’s a myth that nutritious foods aren’t delicious or are tough to find. More often than not, you can find the daily essential nutrients in your own kitchen. Here are some nutrition-rich foods that nutritionists swear by that you can incorporate in your daily diet:

Vitamin A

  • Sweet Potatoes

Containing potassium that’s great for your heart and vision-boosting vitamin A, sweet potatoes are one of the most nutritious vegetables you can consume, particularly if the skin isn’t peeled off. Despite having a sugary flavor, sweet potatoes are low in calories and cholesterol-free.

Sweet potatoes can be cut up into cubes and cooked up in the microwave or even roasted in the oven with a little bit of oil and seasoning. They can be added to stews, casseroles, and lasagna. 

Vitamin B

  • Beans

Beans are the only nutritional food that are recognized in two food groups, namely proteins and vegetables. They’re filled with B6, fiber and low-fat protein, and also contain a myriad of nutrients and phytonutrients. It’s this combination that helps your body against diseases such as diabetes, cardiovascular issues, and also certain types of cancers. 

Beans can easily be added to stews and soups. You can also include them in salads, scrambled eggs, and burritos.

  • Greek Yogurt 

Almost everyone loves having Greek yogurt, right? It’s creamy, smooth, and extremely delicious. It’s also superbly rich in proteins, potassium, and calcium, and serves as an important source of probiotics. The nutrients present in Greek yogurt include B6 and B12, which aid in improving digestion, increasing bone strength, and keeping the immune system solid. 

When compared to regular yogurt, Greek yogurt has fewer carbs, less sodium, and double the amount of protein. Greek yogurt can act as a base for dips, salad dressings, as well as smoothies. It can also be used as a topping on nachos, soups, stews, and chili. Having it for breakfast or as a healthy dessert with a little bit of jam and nuts sprinkled on top is a good option, too. 

  • Kefir

A fermented drink made usually with the milk of a cow, goat, or sheep, Kefir can also be created using coconut, soy milk, or rice. Containing calcium and protein in abundance, kefir is also rich in B12, folate, riboflavin, and magnesium. 

The probiotics it contains not only helps in digestion, but also aids in managing symptoms of IBS or Crohn’s disease. They are also useful in treating and preventing vaginal or urinary infections in women. 

In addition to being a good base for a quick and nutritious breakfast, kefir is also a filling snack. It can be blended in with smoothies and shakes, and also be added to breads, soups, or baked goods. 

  • Leafy Vegetables

We’re all aware of how beneficial leafy greens are. Whether you include them in salads or have them in smoothies, leafy greens such as spinach, kale, and brussels sprouts are nutrition-rich items every nutritionist recommends. 

These leafy greens contain the B-vitamin, folate, which helps in the production of red blood cells. They’re also filled with vitamin K that aids in blood clotting, and beta-carotene and lutein that give you healthy eyes.

  • Peanut Butter

Peanut butter is rich in arginine, resveratrol, and various other antioxidants. It also contains a B-vitamin known as niacin, that aids in turning food into energy, helps in lowering the risk of Alzheimer’s, and is also good for nerve and skin health.

Famous as a breakfast spread, peanut butter serves as a vital source for vitamin E. This nutrient shields your body against coronary heart disease, and also acts as an antioxidant. 

Vitamin C

  • Strawberries

Strawberries are filled to the brim with vitamin C and also contain fiber than helps with your digestion. They also contain flavonoids that help in fighting prostate and breast cancer, while the vitamin C in it keeps your gums and teeth in good condition. 

Owing to the eclectic nature of strawberries, they can be added to a variety of concoctions. Be it a fruit salsa or a summer salad, they can be consumed in any form. 

  • Pineapple

Pineapples can serve as your go-to source for vitamin C. The fruit is also rich in minerals, vitamin B, fiber, and enzymes. The nutrients present in it can help protect against cancer, regulate bowel movements, and also lower blood pressure. 

Pineapples can be enjoyed both canned and fresh. You can also pair it up with other nutritious fruits and throw them in a smoothie or fruit salad. It can also be used with certain chicken and fish dishes, or made to be a part of cakes and pies, if you’re in the mood for something sweet. 

Vitamin D

  • Mushrooms

Low in calories and filled with selenium, which is a mineral that helps in the fight against cancer, mushrooms can be your biggest source of vitamin D, as far as vegetables are concerned. Mushrooms also aid in the production of red blood cells, nerve function, and maintaining a normal rhythm for the heart, as they’re high in potassium and copper.

Be it a non-vegetarian, vegetarian, or even a vegan meals, mushrooms work with everything. You can include them in salads and sandwiches, or even in curries to lend it that extra flavor.

  • Eggs

One of the best things about eggs is that they can be cooked and consumed in so many forms. Be it hard-boiled, scrambled, or poached, eggs serve as a tremendously important source of protein and choline. Choline is a nutrient that helps your body make use of other nutrients, including vitamin B and omega-3 fatty acids. Eggs are also known to be rich in vitamin D, which is very important for bone health. 

Related: Teaching Kids About Healthy Eating… The FUN Way! (5 Minutes for Mom)

Vitamin E

  • Peanuts

Peanuts contain proteins, vitamin B6 and vitamin E that your body needs for building and repairing muscles. They also help in boosting your heart’s health, as they’re rich in mono and polyunsaturated fats. The nutrients present in peanuts can also possibly lower your chances of developing metabolic syndrome, type 2 diabetes, and cardiovascular diseases.

Consuming peanuts with their thin red skin intact is what nutritionists usually suggested, since the skins likely provide the same antioxidants one finds in chocolate and wine without their unhealthy components. 

  • Pistachios

Rich in vitamins such as thiamin, vitamin B6, and vitamin E, pistachios also contain potassium, magnesium, fiber, and even fats that are good for you. Pistachios also provide your body with antioxidants, which are useful in fighting cell-damaging free radicals, in addition to helping in reducing the risk of heart disease and type 2 diabetes.

Pistachios can be added to stir-fries, salads, or even cooked vegetables. You can also choose to use them as a substitute for pine nuts or walnuts while making homemade pesto. 

  • Sunflower Seeds

The small and mighty sunflower seeds are known to have monounsaturated and polyunsaturated fats that aid in lowering blood pressure and protecting against cardiovascular risks. They also supply your body with protein and fiber, and contain essential nutrients, including vitamin E, folate, thiamin, niacin, and iron.

Sunflower seeds are also known to contain phytochemicals that protect the body against certain kinds of cancers and heart disease. Raw or salt-free roasted sunflower seeds can be consumed on their own. You can also choose to include them in side dishes, salads, and stir-fries. 

Vitamin K

  • Popcorn 

Who knew popcorn had other benefits that don’t involve us munching them while watching movies, right? Since popcorn is a whole grain, they provide great nutrition as long as you don’t overload it with butter. In fact, air-popped popcorn has merely 30 calories per cup. It’s low-fat, and has immense fiber, protein, vitamins, and minerals. They have Vitamin K, E, A, and B6. Additionally, it comes with antioxidants that help battle cancer.

Gather some seasonings that are low on sodium, such as cinnamon, chili powder, nutritional yeast, garlic or onion powder, or grated parmesan cheese. Then, proceed to add these to air-popped popcorn and consume this delicious yet healthy snack.

Summing Up

Eating right is the first step towards leading a healthy life. Knowing what to eat is equally essential, so that your body can have all the important nutrients and vitamins it requires. Therefore, in order to maintain a fit body and protect yourself against harmful germs and diseases, just consume all the healthy nutrients listed above, and you’ll find yourself feeling much better and fitter. Find out more about how you can use HueTrition resources to improve you and your family’s health.

Related:  6 Ways to Get Your Kids to Eat Veggies

For more on healthy nutrients, get the Healthy Lifestyle Webinar with our HueDietitian.

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