Mineral supplements and vitamins from bottle just can’t match tons of biologically active compounds teeming in a well-stocked pantry.
So the best way is to focus on the big picture if you want to get lots of minerals, vitamins, and micronutrients to keep yourself healthy and prevent outbreak of diseases in your body. I’m providing few tips.
Vitamins and minerals
Minerals are inorganic elements that are present in the earth (water and soil). Vitamins are organic substances found in abundance in animals and plants. Both are vital for optimal health and normal growth.
I’m providing a list of minerals and vitamins vital for perfect health, and the best food sources of each.
- iron — poultry, meat, beans, and fish
- vitamin B12 — fish, meat, poultry
- vitamin A — spinach, carrots, sweet potatoes, kale
- vitamin E — seeds, nuts, vegetable oils
Fiber is the part of plant based foods that cannot be digested. High fiber foods can reduce LDL (bad) cholesterol, prevent constipation, and improve blood sugar control. With high fiber foods, its easy to maintain weight because they make you feel full with less food.
There are lots of high-fiber foods to choose from:
- bulgur (cracked wheat)
- brown rice
- beans and lentils
These chemicals are generated by the plant tissues. They may not be that essential for the body, but they do have positive impact on general wellbeing. When your diet is rich in phytochemicals, there is less chances of chronic diseases such as cardiovascular diseases and cancer. You can get sufficient phytochemicals from vegetables, fruits, grains and beans.
Key phytochemicals and their food sources.
- flavonoids — raspberries, blueberries, blackberries, raspberries
- carotenoids — most orange vegetables such as sweet potatoes, carrots, and winter squash
- lycopene — tomatoes
- isoflavones — various soy foods, such as soybeans (or edamame)
- resveratrol — mainly red grapes
- catechins — most teas
Add finely grated zucchini or carrots to pasta sauce, meat loaf. Stew, or chili is excellent way to get an extra serving of veggies. You can also dip vegetables in hummus or some other bean spread, even bit of ranch dressing, or some spiced yogurt. Slather some peanut butter on apple slices or a banana. You can also try mashed avocadoes as a dip with onions and diced tomatoes, or maybe as a sandwich spread, topped with tomatoes, spinach leaves, and a slice of cheese.