Food that meets all your body’s vitamin needs without the use of drugs!
All foods contain different amounts of vitamins. To ensure a vitamin-rich diet, cooking methods such as baking, boiling or steaming are considered ideal.
However, when certain foods are cooked, the vitamins often remain in the cooking water, so reusing that water for other recipes greatly prevents the loss of vitamins.
There are two major groups of vitamins. The first are the fat-soluble vitamins A, D, E and K, which accumulate in the adipose tissue, and the second are the water-soluble vitamins, which are water-soluble and are not stored in the body. The body uses what it needs from water-soluble vitamins and removes the excess from the body. Water-soluble vitamins are B group vitamins and vitamin C.
Because of its reputation for helping the immune system and preventing colds and flu, many people taking vitamin C supplements should keep in mind that this step is often useless.
In general, most people in the population usually do not suffer from vitamin C deficiency, except in certain circumstances, because it is abundant in the diet and easy to obtain. Since the body has the ability to take only what it needs and dispose of the rest, the excess is excreted through the urine.
Fat-soluble vitamins are stored in the body, so taking too much can lead to an excessive buildup of vitamins, known as hypervitaminosis. Therefore, no vitamin supplement should be taken without the advice of an expert. The ideal is to have a varied diet that includes all fruits and vegetables. Because with a healthy diet you can already get essential vitamins without being obsessed with eating certain foods.
Foods with more vitamins include the following, which we should combine with whole grains, extra virgin olive oil, oils from avocados and nuts, and protein mainly from legumes, chicken, turkey, fish, and less commonly lean red meat:
Capsicum Capsicum is the king of vitamin C and contains much more than any other food that comes to mind when you think of vitamin C, such as oranges or tangerines. Kiwi is also a good source of this vitamin with proven health benefits.
Some studies show that regular high intake of vitamin C for just 3 months improves the immune system and keeps the body generally resistant.
Carrots Carrots and other orange vegetables rich in beta-carotene are notable for their high vitamin A content. Vitamin A has antioxidant properties, is necessary for the formation of red blood cells and helps iron metabolism to function properly.
It is necessary for proper care of the skin and mucous membranes, and also has an effect on the proper functioning of sex hormones. Among fruits, the richest vitamin A is found in melons, mangoes and apricots, and vitamin A can also be obtained from dairy products and foods such as liver.
Broccoli Broccoli is considered a superfood due to its high content of vitamins A, C and group B vitamins. The B vitamins are B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B9 (folic acid), and B12 (cobalamin).
Vitamin B12 is only found in animal products, so vegans and vegetarians must take it with supplements. B vitamins have many different functions. Some influence more at the brain level, some determine the coagulation and some the blood metabolism. In addition to broccoli, B vitamins are also found in grains, dairy products, nuts and vegetables such as cauliflower.
Dry beans Legumes as well as nuts and dried fruits are rich in vitamin E, a fat-soluble vitamin that protects the immune system, helps the circulatory system work, is involved in the formation of red blood cells and also has antioxidant properties.
Beans are the legumes that provide the most vitamin E, followed by lentils. Sunflower oil, almonds or avocados are also good sources of vitamin E. Since it is fat-soluble, the body does not excrete it through urine, so an excess of it can be harmful to health. It is known that too much vitamin E can damage bone health.
Olive oil Olive oil (better extra virgin because it loses none of its antioxidants during the purification process) is a good source of vitamin K, which, along with vitamin D, is essential for calcium metabolism.
Thanks to vitamin K, calcium accumulates in the bones, and does not accumulate in the arteries in the form of dangerous plaques. Other foods rich in vitamin K include dark green leafy vegetables, other plant foods such as blueberries, figs and sunflowers.
Eggs Eggs are a very complete food that contains proteins with a high biological value, as well as omega 3 fatty acids and vitamins A, D, E and K. It also contains minerals such as phosphorus, selenium, iron and zinc, and it also contains vitamin B12 .