9. Vitamin B6
Vitamin B6 is basically an umbrella that refers to six different compounds of vitamin B that exhibit similar impacts on the human body. These six essential compounds aid the body in forming haemoglobin, which is an instrumental part of our red blood cells, along with metabolizing foods, stabilizing blood sugar levels, and forming antibodies that fight off diseases.
You can obtain vitamin B6 from countless food sources, such as poultry, fish and beef liver. However, if you are a vegetarian, you can rely on the richest sources of this nutrient, such as garbanzo beans, more commonly known as chickpeas.
One cup of canned chickpeas can provide you a whopping 1.1 milligrams of vitamin B6, which makes up an impressive 55% of your daily dosage requirement. A lentil and chickpea salad is an excellent idea for a nourishing and fulfilling lunch.
10. Vitamin A
Vitamin A and all its types are extremely essential to maintain a strong immunity, regulate reproductive behaviours and primarily, strengthen our vision. Vitamins A, particularly beta-carotene, are extremely essential for ensuring the proper functioning of the retina, cornea and even the eye membranes.
Sweet potatoes pack up the richest concentration of vitamin A, and all you need is one medium-sized baked sweet potato to load upon more than 28000 IU of vitamin A, which is a whopping 561% of your daily dosage requirement. So, fix your family a delicious appetizer of oven-roasted sweet potato wedges instead of the oily regular fries.
Vitamins A can also be obtained from other food sources, such as carrots, eggs, beef liver, fish, spinach and milk.
Lycopene is a powerful chemical pigment that can be obtained from all red vegetables and fruits, and it boosts a potently effective antioxidant profile. Researchers reveal that lycopene aids in shielding the body against a wide variety of chronic ailments, including several kinds of cancers and heart diseases.
Tomatoes are one of the richest and best source to obtain lycopene, and you can also obtain this nutrient from tomato-based products, such as tomato sauces, purees, soups and pastes. One cup of tomato sauce packs up a whopping 75mg of lycopene. Tomato and bread soup is a terrific meal to fill you up and eliminate a lycopene deficiency.
Keep in mind that raw and unprocessed tomatoes are not as rich in lycopene. Also, watermelons even undermine the lycopene concentration of tomatoes, by providing an impressive 12mg lycopene in each wedge, as opposed to the 3mg found in one tomato.