In order to ensure the body functions smoothly and enjoys maximum energy levels along with good health of all its organs, it requires a wide variety of essential nutrients, which include the protective antioxidants that ward of diseases, the heavy minerals that build up our bones, and vitamins that regulate several bodily processes.
Now, even though a daily supplement can help you obtain some of these nutrients, only a wholesome and mindful diet comprising of real foods can replenish your body with all the essential nutrients that you need on a daily basis.
20 Best Foods for Every Vitamin and Mineral
It is essential to obtain your vitamins and minerals as nature intended, which is only through your food. We’ve picked out all the best foods that can provide your body an abundance of vitamins, minerals and other essential nutrients, along with some delicious recipes to give your taste buds a nutritious treat.
Here, take a look:
1. Vitamin K
Vitamin K, also known as phylloquinone, is extremely essential in blood clotting or coagulation, and if the body is deprived of this essential vitamin, it will be unable to stop bleeding in the instance of a cut or bruise. Leafy green veggies are one of the richest sources of this vitamin, and one cup of kale is all you need to load up your body with an impressive 1.1 mg of vitamin K.
Spinach and collard greens are also powerful sources as they pack up nearly 1 mg in every one cup serving. You can also obtain vitamin k from mustard, beet greens and turnips. For a dinner loaded with vitamin k, treat your family to a delicious meal of Tuscan kale served with goat cheese, plums and almonds.
The proteins present within our body require iron to transport oxygen and promote the growth of cells. Most of the iron consumed by the body is found within haemoglobin, which is basically the protein within our red blood cells that is responsible for transporting oxygen to all the tissues throughout the body.
You can obtain dietary irons in two basic forms. The first is heme iron, which can be obtained from animal-based foods, such as red meat, poultry and fish. Chicken liver is the richest food-based source of heme iron, just one serving can provide your body a whopping 11mg of iron, which makes up 61% of your daily dosage requirement for this mineral.
The second is nonheme iron, which can be obtained from plant-based sources, such as beans and lentils. For a scrumptious iron-rich meal, fix yourself a delicious dinner of chicken livers served with Madeira and caramelized onions.