For a healthy body, you’ve got to get your vitamins. Vitamins help your body produce DNA and red blood cells, supports your immune system and encourages healthy nerve function. Vitamins that our body needs the most, especially Vitamin B12 is mostly found in animal sources only.
people who don’t eat meat or dairy can have trouble reaching the daily recommended amount of vitamins and may have to take supplements. People with digestive issues like celiac disease and adults older than 50 are also at risk for deficiency due to absorption problems, which can cause weakness, fatigue, and lightheadedness.
Here’s a list of foods that are better than taking Vitamin supplements:
Fatty fish such as trout are great sources of vitamin D and omega-3 fatty acids, which promote brain function and fight inflammation.
Include mushrooms them in your diet four times a week and see your Vitamin levels shoot up. They can be cooked, baked or pan-fried and turned into a tasty and healthy delight. In order to reap more benefits, you can sun dry them before consumption. Mushrooms can naturally produce Vitamin D when exposed to sunlight.
- Green Veggies
Fresh Green Veggies are loaded with essential nutrients and the key point to remember is that the lesser you cook them (keeping the crunch and texture intact) the more beneficial they can be. So load up on spinach, methi leaves, lettuce, mustard greens and kale.
Not only do clams have the highest concentration of vitamin B12 of any food, they’re also filled with potassium. Three ounces of either canned or fresh clam contains 534 mg of potassium, 15% of your daily requirement.
You may be surprised to learn that these little fish are packed with calcium—3 ounces has the same amount as 8 ounces of milk. Sardines also contain vitamin D and omega-3 fatty acids. If you buy them canned in oil, be sure to rinse before cooking to get rid of excess salt.
Dr. MD. Rahmatullah Shuvo