You want to eat healthy and sometimes wish there was a silver bullet that could give you everything your body needs on a daily basis. Is that true?
While there might not be a silver bullet, there are some supplements that can help! We’re not talking about a long trip to the drugstore to load up on supplements, although they can help in some cases. We mean the very best vitamins for your body from A to Z from the foods you consume.
Take notes, and add these vitamins and minerals to your weekly grocery list
Think Orange – Vitamin A
We don’t mean the fruit, at least not yet. We mean orange colored fruits and vegetables. Think bright orange bell peppers, carrots, sweet potatoes, and cantaloupe, all of which are chock full of carotene and Vitamin A. Not only is this vitamin good for healthy skin and overall growth and development, but also healthy teeth and eyes.
The Killer B’s – Vitamin B and B12
When we say “killer,” we mean great! Whole and unprocessed foods like potatoes, grains, chili peppers, and bananas provide natural Vitamin B. This helps with iron production, immunity, and energy. B12 helps with the formation of red blood cells and it’s deficiency can lead to anemia and fatigue. Sources of B12 include meat, cheese, milk, yogurt, and eggs to name a few. If you are over 50, you may need to take supplements of B12. Ask your physician at Davidson Family Medicine if this is appropriate for you.
Now Orange, the Fruit – Vitamin C
OJ in the AM will strengthen blood vessels, give your skin it’s youthful elasticity, and aid in antioxidant functions. Other sources include red and green bell peppers, grapefruit, cantaloupe, brussels sprouts, and strawberries. Vitamin C may give you some protection from developing cataracts, and can also lower your risk for certain cancers.
The Sun Vitamin – Vitamin D
Necessary for strong healthy bones and the absorption of calcium, Vitamin D is produced naturally in our bodies and is activated when we get out in the sun for even ten minutes. Eggs, mushrooms, and fish are all excellent options when looking for this particular vitamin in your food. Deficiency in Vitamin D can lead to falls and fractures, excessive fatigue, back pain, and impaired wound healing.
Escape from Free Radicals – Vitamin E
Free radicals are unstable atoms that cause damage to cells, proteins, and DNA. In addition, they can lead to illness and aging. Vitamin E provides some protection from free radicals and is helpful with blood circulation. Almonds, nuts, tomatoes, and sunflower seeds all provide natural Vitamin E.
The Natural Blood Clotter – Vitamin K
If you don’t enjoy leafy greens like spinach, kale, broccoli, or brussels sprouts, you won’t get the benefits of Vitamin K and its ability to clot the blood, known as coagulation. There is evidence to suggest that Vitamin K may also play a role in preventing heart disease and keeping calcium from depositing in the arteries.
Planning to Get Pregnant? – Think Folic Acid
Folic acid is known for its properties of protection from birth defects as well as cell renewal. It is also important for brain function and can positively contribute toward your mental and emotional health. Folic acid can be found in many common foods like asparagus, broccoli, cauliflower, nuts, beets, and citrus fruits.
Mom’s Favorite – Calcium
She always told us to drink our milk for strong bones and teeth. We already know that milk, cheese, and yogurt are some of our best options when it comes to adding more calcium to our diet. However, there are other, lesser known sources of calcium such as tofu and black molasses that you can incorporate as well.
Avoiding Anemia – Iron
Iron builds strong muscles, right? Iron also keeps our blood healthy. Those with an iron deficiency are likely to develop a specific type of anemia, though this can be corrected by adjusting your iron intake. If you like clams, oysters, and liver, they are your best sources of iron. Or, you could try cereals, pumpkin seeds, soybeans, spinach, and lentils.
Chocolate Lovers – Think Zinc
Zinc sustains our immune system, helps with fertility, and encourages growth. The best sources of zinc are cashews, spinach, beans, seafood like oysters, and dark chocolate. What more could you ask for?
Blood Sugar Regulator – Chromium
You only need Chromium in small doses, but it can help to improve the body’s sensitivity to insulin. It may be able to reduce hunger, cravings, and binging. Chromium is found in low doses in many natural foods including whole grains, and fresh veggies and herbs. If you have concerns that you might not be getting enough vitamins and minerals for your age, speak with your primary care provider at Davidson Family Medicine. Schedule your appointment by calling (704) 892-5454 or by requesting an appointment online today.