Top 6 Foods That Are Better Than A Multivitamin
Generally speaking, it is better to get your nutrients from foods than getting them from supplements. You also need to be aware of the fact that some foods are more nutritious when compared to others. In some cases, having just one serving of the food can satisfy about 100% of the RDA of one or more nutrients.
Here is a list of healthy foods that have more amounts of nutrients than what multivitamins contain.
Kale is a healthy leafy green. It falls in the category of the most nutrient dense foods on Earth. It is high in vitamin K1. Vitamin K1 is important for bone health and blood clotting. A cup of fresh kale has the following nutrients:
- Vitamin K1- 900% of the daily intake
- Vitamin C- 134% of the daily intake
- Copper- 111% of the daily intake
Kale is high in fibre, potassium, iron, manganese and vitamin B6.
Deficiency of iron is one of the most common deficiencies affecting about 1/3rd of the population worldwide. Thyroid problems occur due to the deficiency of iodine in adults. In pregnant women, it can increase the chances of mental retardation and abnormalities in the foetus.
Seaweed such as nori, wakame, kelp and kombu are all rich sources of iodine. It is recommended that you consume 150 micrograms of iodine per day. 1 g of wakame has 30-110 micrograms of iodine whereas 1 g of kelp has 700-1500 micrograms. Though occasional consumption of seaweed is a good way to keep iodine deficiency at bay, kelp shouldn’t be consumed every day. You may exceed the upper limit (1100 micro grams per day) and this may result in adverse effects.
Those who eat non-veg can have liver as it is highly nutritious. It contains vitamin B12, iron, folate, vitamin A and copper. Many people are deficient in vitamin B12, it is an essential nutrient that plays an important role in the health of the cell, brain and nervous system.
A 100 g beef liver serving has the following vitamins and minerals:
- Vitamin B12- 1200% of daily intake
- Vitamin A- 6-700% of daily intake
- Copper- 6-700% of daily intake
However, you should not eat it more than once or twice a week as there can be too much build up of the nutrients.
4) Brazil nuts
Deficiency of selenium can be avoided if you include Brazil nuts in your diet. Selenium mineral is known to play an essential role in human health. It is required for the proper functioning of the thyroid, immune system and antioxidant activity. The RDA of the minerals is 50-70 micrograms and this can be achieved by juts eating just a single large Brazil nut. Each Brazil nut has about 95 micrograms of selenium. Be careful about exceeding the upper limits though.
Sardines are small and oily fish that are rich in nutrients. They are a rich source of omega 3 fatty acids and are linked to improve heart health. Sardines have vitamin B12 and just about all the nutrients required by you including minerals like selenium and calcium.
6) Yellow bell peppers
The best dietary sources of vitamin C are yellow bell peppers. Vitamin C is an important vitamin and being water soluble, the extra amount doesn’t get stored in the body. This makes a regular supply of the vitamin very important. Yellow bell peppers are known to contain three to four times the vitamin C found in oranges.
The bottom line
It may be beneficial for some people to consume multivitamins but they aren’t compulsory for all. You might be ingesting excess nutrients in some cases. Instead of relying on multivitamin supplements, go in for nutritious foods as mentioned above.
Hope you will eat the above foods and not depend more on multivitamins!
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