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Tuesday, 14 August 2018

You are What You Eat: Get Real Vitamins from Natural Foods, Not Supplements


Current findings relating to how we see vitamins and food supplementation show that  so much has been going wrong in the nutritional habits of many, especially today’s average urban dweller.

Natural foods & supplements (source: Google images)


According to a recent publication in the Journal of the American College of Cardiology, the systematic review of existing data and single randomised control trials published in English from January 2012 to October 2017, reveal that the most frequently consumed food supplements such as multivitamins and minerals do not supply any steady or reliable health benefit or harm for that matter. This was the conclusions drawn from a recent research led by scientists at St. Michael's Hospital and the University of Toronto.

The findings further established that multivitamins, vitamin D, calcium and vitamin C which are some of the most common supplements, provided no nutritional benefits or posed any health danger towards the avoidance of cardiovascular disease, heart attack, stroke or premature death. By and large, people take vitamin and mineral supplements in order to elevate the amount of nutrients that are already in food.

All of this boils down to one thing that natural health experts and nutritionists have been advocating for a long time: Return to nature! You are invariably what you eat. Nature is complete in itself and if possible, go completely organic. There are nutritional facts that let you into how you can access all the vitamins (A-K) through you daily diet.
Supplements (source: Google images)

What to eat
Feeding is not just about filling your tummy; wholesome nutrition is supposed to feed you with the nutrients your system requires to blossom. Your feeding has the capacity to affect what becomes of you throughout today as well as how you’ll turn out in the years to come. To that end, you should know that certain foods have the ability to reduce your energy level, distort your digestive system and even increase your risk of ill health. On the other hand, other foods help to raise your body’s natural ability to counter attack by germs and diseases.
Vitamin A-rich foods
There is a very important vitamin critical to healthy bones and teeth formation. Vitamin A is a fat-soluble nutrient which also aids in forming soft tissues and skin as well as keeping bacterial and viral infections at bay. It helps your sight in that it fights against night blindness, while boosting the health your hair and nails.
Vitamin A-loaded foods are as follows:
  • carrots
  • sweet potatoes
  • fish
  • liver
  • apricots
  • green leafy vegetables
  • red pepper
Vitamin B-rich foods
Vitamins B-6, B-12, and B-9 are required for the maintenance of good nerve function, the DNA synthesis, and the building of your red blood cells. This family of vitamins as well, aid in maintaining optimal brain function and averts anaemia, while building up your metabolism.
Some foods are naturally concentrated with vitamins B-6 and B-12, such as:
  • meat, poultry, and fish
  • seafood, as well as mussels and oysters
  • eggs
  • milk
Foods that are packed with B-9, or folic acid, are such as leafy green vegetables and poultry. This also includes breakfast cereals, fruit juices, etc.
Vitamin C-rich foods
Vitamin C, a very potent antioxidant that aids in protecting the health of the body cells is otherwise referred to as ascorbic acid. It helps the body absorb iron; it boosts the health of teeth and gums, as well as healing of wounds, and fighting infections.
The following foods are packed full with vitamin C:
  • pawpaw
  • citrus fruits (orange, grapefruit, tangerine, lemon, lime)
  • strawberries
  • bell peppers
  • broccoli
  • dark leafy green vegetables, like ugu (pumpkin leaves) kale, spinach
Natural Vitamins (source: Google images)

Vitamin D-rich foods

Vitamin D is an exceptionally different kind of vitamin. Apart from getting it from foods you consume, your body is also able to manufacture it from sunlight. It is very essential for healthy bones and immune system, and for absorption of calcium. Experts also say it is likely to aid in lowering your risk of coming down with colorectal cancer.
Sunshine above all, is the highest source of vitamin D, but some foods also provide vitamin D such as:
  • a number of seafood, like salmon, herring, catfish, trout, as well as oysters
  • milk
  • eggs

Vitamin E-rich foods

Similar to vitamin C, vitamin E is a potent antioxidant; it preserves the health and life of the cells. It also aids in the absorption of vitamin K, and muscle cells restoration.
The following foods are very rich in vitamin E:
  • sunflower seeds and almonds
  • spinach, Swiss chard, and turnip greens
  • bell peppers
  • asparagus
Fresh fruits and vegetables (source: Google images)


Vitamin K-rich foods
Vitamin K is very vital for forming blood clots in the body. In the absence of this vitamin, one is likely to bleed to death due to a simple injury. It is also capable of aiding preservation of bone strength in older people.
The following foods are rich in vitamin K:
  • kale, spinach, collard greens, Swiss chard, turnip greens, and mustard greens
  • romaine lettuce
  • parsley
  • Brussels sprouts
  • broccoli
  • asparagus

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