10 Food Habit to Reduce Vitamin Supplements Intake
No doubt there are certain food items which provide a variety of vitamins, minerals and other dietary essentials. A healthy diet is a balanced mix of vitamins, minerals and phytochemicals. A wholesome diet contains appropriate amount of vitamins and minerals in various forms, while on the other hand, supplements are just another form which can provide all the required required vitamins.
Vitamins are important for a human body to work properly. Most people get essential amounts of vitamins by eating a balanced and healthy diet. But if you opt for supplements, then be sure to seek advice on what is required.
Vitamins are classified into two categories: water soluble and fat soluble. Fat-soluble vitamins are stored in your fat tissues and in your liver. This type of vitamin is majorly found in vegetable oils, animal fats, dairy foods, liver, and oily fish. In case you opt for supplements, then some of the fat-soluble vitamins will not be absorbed easily if taken on an empty stomach. Water-soluble vitamins can’t be stored in the body. There are 13 types of water-soluble vitamins your body needs including vitamin C, B1, B2, B6, B12, Niacin, Pantothenic Acid, Biotin and Folate.
There are a number of supplements available in the market as a substitute for vitamins. Most experts’ advice that if an individual is eating a healthy diet and does not have a repressed health condition, then there is no need to take supplements. There are certain amount of vitamins and minerals available in a healthy diet.
In a pristine world, we eat everything which tastes delicious, is super convenient and also offers a generous amount of nutritional benefits. Most dishes can be prepared in a flash and some need a good preparation, but they are actually versatile and delicious. Listed below are some of the foods to reduce vitamin supplement intake:
Greek Yogurt: It is the prominent source of potassium, calcium, and protein. It is very creamy, smooth, and extra thick. Greek Yogurt is also an important source of probiotics. The nutrients of Greek yogurt help in building strong bones, improve digestion and keep immune system strong. It is less watery than regular yogurt. Greek yogurt has less carbs and less sodium than the regular yogurt.
Beans: Call it scarlet, calypso, cranberry, black turtle; beans have a variety of names that sounds pretty cool. Beans are the only food that can be categorized in two food groups, proteins and vegetables because of its nutrient dynamic quality.
Beans are packed with fiber and contain a host of phytonutrients and nutrients. This combination may help in guard the individual against cardiovascular disease, diabetes, and some cancers.
Sweet Potatoes: It is one of the most nutritious vegetable one can eat. Sweet potatoes are rich in vision-boosting vitamin A and heart-healthy potassium. It has sugary flavor while still low in calories and it’s also cholesterol-free.
You can just cube sweet potatoes and microwave it, or you can toss it with seasoning and a bit of oil and roast them in the oven for a few minutes.
Kefir: It is basically a fermented drink made with cow, sheep or goat’s milk. It can also be made with rice, soy milk or coconut. Kefir is rich in protein and calcium. It’s also a good source of riboflavin, magnesium, B12, and folate. Just like Greek yogurt it also contains probiotics, which not only helps in digestion but also to manage symptoms of Crohn’s disease or IBS. It can be a drinkable breakfast or quick snack. You can also blend it with smoothies and shakes or add it to soups and breads.
Strawberries: It is one of the favorite fruits of summer. It is just more than juicy and sweet. Strawberry contains 160% of your daily vitamin C. Strawberries are a great source for digestion-boosting fibers, for flavonoids, which may improve mental function and fight prostate and breast cancer.
Peanuts: Peanuts are full of protein that a human body needs to repair and build muscle. They contain mono-and polyunsaturated fats. Peanuts are important for heart health. They lower your risk of type 2 diabetes, metabolic syndrome and cardiovascular disease.
Pineapple: Pineapples are rich in minerals, fiber, Vitamins B, and enzymes. The fruit protects against cancer and helps in lowering blood pressure.
Pistachio Nuts: They contain vitamins like thiamin B6, and E, a generous amount of good-for-you fats, potassium, and magnesium and fiber-one nutrient. Pistachio nuts are also rich in providing antioxidants that help fighting free radicals and cell damaging. They also help in reducing the risk of heart disease and type-2 diabetes.
Popcorn: Maybe it’s addictive but popcorn can be good for your health. It is because it’s actually a whole grain. They are low in fat, have only 30 calories per cup, and come with a boost of protein, fiber, minerals and vitamins. It may also contain antioxidants that can protect you from cancer.
Sunflower Seeds: They are mighty. These tiny seeds contain healthy polyunsaturated and monounsaturated fats, which help in lowering cardiovascular risks and lower your blood pressure. They have protein, fiber. Sunflower seed is also a good source of key nutrients like folate, Vitamin E, thiamin, niacin and iron.
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