What Foods You Can Eat To Build Strong Healthy Bones: Osteoporosis Diet

Have you ever experienced a sharp pain in your bones, lower back or maybe a change in posture?

Well, if you experience these things quite often, then there are chances that your bones are weak.

Many people, especially the elderly, go through chronic pain in their bones and joints for various causes. As you get older, your bone health deteriorates; however, a balanced diet may help you avoid problems such as osteoporosis and other bone-related or muscle-and-joint disorders.

Osteoporosis is a health condition in which the bones gradually become thin and weak. This disease develops susceptibility to bone fracture, even from minor accidents and falls.

Check out some osteoporosis symptoms

The number one piece of advice that we get is to increase calcium intake for stronger bones. However, just calcium might not be enough for bones to increase their density. Even though it’s a crucial nutrient, many other nutrient-rich foods can aid in bone health.

These nutrient-rich foods can help in preventing osteoporosis and will help you manage your bones well and make them even stronger:

Dairy Can Be an Excellent Source of Bone-Building Calcium

Calcium-rich food

Calcium helps in maintaining the strength of bones and teeth. This mineral also provides support for the well-functioning of nerves, heart and blood clotting.

There are reasons dairy products like milk, yoghurt, and cheese always come up in conversations about bone health: They are loaded with calcium, the main nutrient that contributes to bone strength and structure. If you do not get enough calcium through your food, your body will take the calcium it needs from your bones.

Whether you choose full- or nonfat dairy products will depend on your personal preference. If you’re going the nonfat route, choose foods that have been fortified with fat-soluble vitamins that are key for building strong bones, namely Vitamin A and Vitamin D.

Get the Yogurt Based Healthy Snacks Recipes

When you pull out the fat, you also pull out the fat-soluble vitamins.

Omega 3 fatty acids Supplies Vitamin D, a Nutrient Necessary for Healthy Bones

Nuts & seeds

Vitamin D is a fat-soluble vitamin, also known as the “sunshine” vitamin and plays a key role in bone growth and remodelling. This mineral is important for calcium to be absorbed readily by the intestine and increase bone growth.

Some sun exposure can trigger vitamin D production, but based on your skin type and where you live, you may not get enough. Plus, there are concerns that too much sun exposure can increase your risk of skin cancer, so we need to focus on food options to get adequate vitamin D.

Omega 3 are well known for their anti-inflammatory effects. They’ve also been shown to help protect against bone loss during the ageing process. Omega 3 fatty acids can be found in various ‘superseeds’ such as pumpkin seeds, sunflower seeds , flaxseeds and fish. Though Fatty fish are among the best food source of sunshine vitamins, such as salmon, tuna, and rainbow trout.

In addition to including omega-3 fats in your diet, it’s also important to make sure your balance of omega-6 to omega-3 isn’t too high.

Eggs are another great source of vitamin D necessary for bones. The egg yolks in particular are packed with vitamin D and they are essential for calcium absorption and maintaining optimum bone health. Consume eggs in moderation with a variety of other vitamin D-rich foods.

Cruciferous Veggies Offer a Bevy of Nutrients That Help Fortify Bones

Leafy green vegetables, called cruciferous veggies, provide several nutrients that support bone health, such as vitamin K and calcium, these nutrients play a role in bolstering bone health.

Leafy greens

Vitamin K works in a team with calcium to assist in building healthy bone and supports bone health by modifying osteocalcin, a protein involved in bone formation.

Spinach and other cruciferous vegetables like Collard greens, turnip greens, kale, okra, Chinese cabbage, dandelion greens, mustard greens and broccoli. Lack of vitamin K has been associated with osteoporosis and fractures. Vitamin A and iron are also abundant in these fibre-rich leaves.

Get the Broccoli Walnut Recipe here

Beans Are a Powerhouse Plant Food Loaded With Bone-Friendly Nutrients

Plant protein

Beans serve up a hearty dose of bone-building nutrients like magnesium, calcium, and phosphorus. They are also an excellent source of plant protein. About 50% of bone is made of protein, as well as this helps in the absorption of calcium by the body.

Plant foods like beans can help you reach that calcium target and provide additional nutrients. All kinds of beans, including black beans, edamame, pinto beans, and kidney beans, serve up a hearty dose of bone-building nutrients like magnesium, calcium, and phosphorus. They are also an excellent source of fibre and are a source of plant protein which helps to keep the bones strong, so one should include beans & legumes in their diet for healthy bones.

Beans are also high in substances called phytates. Phytates interfere with your body’s ability to absorb the calcium that is contained in beans. You can reduce the phytate level by a soaking method.

Nuts & Seeds Provide Magnesium and Phosphorus to Help Strengthen Bones

Nuts

Magnesium plays a key role in converting vitamin D into the active form that promotes calcium absorption Meanwhile, Phosphorus supports the building of tissues and bones during growth — roughly 85 per cent of the phosphorus in your body can be found in your bones and teeth

Nuts contain some amount of calcium, but they also offer two other nutrients essential to bone health namely, magnesium and phosphorus. There are plenty of nut varieties to choose from, including walnuts, peanuts, and pecans, but Almonds are always a good bet.

Nut butter like peanut butter and almond butter are great when you need a protein-powered snack on the go. Here is Super Smart Ways to Cook with Peanut Butter full towards good health with these Easy Peanut Butter Desserts Recipes.

Citrus fruits have vitamin C, which has been shown to help prevent bone loss

Vitamin C

Vitamin C helps reduce the risk of inflammatory arthritis and maintain healthy joints. The key is to get the right amount —not too much or too little.

Citrus fruits like oranges, grapefruits, limes, strawberries, mangos, pineapple, bell peppers have vitamin C, which has been shown to help prevent bone loss, increase bone mineral build-up and calcium absorption.

Freshly squeezed orange juice offers the body calcium and Vitamin D, which helps strengthen bones. Can’t handle the sourness of citrus fruits, here is a refreshing way to drink them.

Most importantly, what we eat and the activities that we do throughout the years have an impact on bone health.

So How do You make your bones and joints stronger? 😃

Must read: Why we shouldn’t all be Vegan

Are you having your green tea right? Best And Worst Time to Consume This Beverage

Loaded with antioxidants and bioactive compounds, green tea is one of the healthiest drinks to have. From improving your brain function to lowering your risk of heart disease, and helping in weight loss, green tea contributes to your health in many ways.

But, that does not mean you need to keep sipping this drink throughout the day as most people do. Don’t fall for a common misconception that the more you consume it, the better your health will be.

The time of having green tea plays a significant role in whether or not you will fetch the benefits of this beverage.

What Is Green tea?

Green tea is made from Camellia Sinensis, a plant abundant in antioxidants, caffeine, and amino acids. It also contains some vitamins, minerals and fiber. The most important antioxidant in green tea is a catechin called EGCg, in large quantities available only in green tea.

Green tea

Unlike black or oolong, green tea is unoxidized. Studies showed that green tea may be helpful in the “prevention of cancer and cardiovascular diseases” and has “anti-inflammatory, antiarthritic, antibacterial, antiangiogenic, antioxidative, antiviral, neuroprotective, and cholesterol-lowering effects. Scientists usually link health benefits to tea consumed over a long-term period rather than just a single occasional cup.

Best Time to Drink Green Tea

Green tea is a great option for a morning drink. It has just enough caffeine to give you a good morning energy boost. Unlike coffee, tea contains an amino acid L-theanine, which prevents caffeine rush and gives you sustained energy throughout several hours instead.

Experts always suggest starting the day with something healthy! Green tea can be the first thing in the morning after breakfast for a gentle lift and a mindful approach during the day. So, eat some healthy breakfast and sip on some green goodness post it.

Best time to Drink Green Tea for Weight loss

If your reason for drinking green tea is to lose weight, the best time to have a cup before your workout. A study showed that EGCG combined with caffeine, taken 90 minutes before exercise significantly increased fat oxidation rate during exercise.

Choose green tea with higher amounts of EGCg. You can increase the water temperature and steeping time to extract more caffeine and EGCg.

Both EGCg and caffeine are bitter, so be prepared for a less pleasant cup of green tea if your goal is to maximize the benefits and use green tea for weight loss.

In case you wish to improve its taste, you can add some mint leaves, honey, and lemon juice to the green tea. Also, Read – Homemade Detox Water for a Flat Stomach

Should you drink green tea before or after meals

A lot of people drink green tea after their meals, without realising that drinking green tea immediately after meals can inhibit nutrient absorption. This means, whatever you eat is not absorbed properly as the caffeine and tannins act as an obstruction. This can also dilute the gastric juices resulting in improper digestion. So it’s best to have green tea 30-45 minutes before or after your meals.

You can drink a cup of green tea between meals

For example, two hours before or after to maximize the nutrient intake and iron absorption. If you are an anaemia sufferer, avoid drinking green tea along with food.

Best time to Drink Green Tea to Boost your Metabolism

Green tea might help with digestion and boosting metabolism. Although there are no specific guidelines when you should take your tea, the best time might be before or 30-60 minutes after the meal. Early morning can be a good time to drink green tea because your metabolism is the highest, which can be boosted with a nice hot cup of green tea. It is good to drink green tea in the evening too because that’s when your metabolism tends to dip, so this could be your last shot to prolong your dipping metabolism.

Drinking Green Tea for Glowing Skin

Glowing skin

When skin is concerned, every cup of tea might count. Tea provides not only hydration necessary for glowing skin but has anti-inflammatory properties too. It may help with photo-aged skin, fine lines and wrinkles, dark circles around the eyes and may even help reduce sebum and clear the skin from acne.

Studies showed that tea might help both from the inside and outside. To take things a step further, you can prepare a facial steam bath with green loose leaf tea and make it a part of your weekly skin routine. Also, read – What to eat for glowing skin

Worst Time to Drink Green Tea

1. Don’t drink too early in the morning

Beginning the day with a dose of caffeine may kick-start your day with the much-required impetus, it can also adversely affect the stomach balance. Drinking green tea on an empty stomach in the morning can cause bad effects on the liver because of its high content of catechins. A higher concentration of catechins can cause liver damage.

Instead, drink a glass of warm water with lime and honey or simply opt for a fruit.

2. Don’t drink Before Going To Bed

Green tea is not a drink before bedtime since caffeine can disturb your sleep. The caffeine content in green tea stimulates alertness and focus while reducing the feeling of tiredness-overall making it difficult to sleep. Drinking green tea at night might also increase the urge to urinate and hence interrupts your sleep due to nighttime wakings.

3. Don’t add honey to your green tea when it’s hot
Honey benefits

Most of us love adding honey to green tea because it is a healthy alternative to sugar and it tastes good. However, if you add honey to a boiling cup of green tea, chances are that the nutritive value of honey will get destroyed. Hence, let your green tea’s temperature settle down a bit, then add cinnamon, honey, whatever it is you wish to add. Also read – 10 Surprising Benefits of Honey

4. Don’t add two green tea bags at the same time

Some of us have the practice of putting two green tea bags in the same cup thinking that it will burn more calories and hence, help us lose weight. Adding two green tea bags daily can lead to digestion issues and also acidity. This may further lead to nausea, vomiting and liver problems. Also read – Your Ultimate Guide to Acidity Cure

Best Buy Online : Original Green Tea, Tulsi Green Tea

USE THE DISCOUNT CODE “DETOXPRI”

To put it simply, you can consume diluted green tea throughout the day to detox your body. It all depends on your purpose and goal to drink the green brew.

Further read : How Drinking Green Smoothies Every Morning Will Improve Your Life

Nutritionist-Approved 7 Best Foods To Help You Sleep

Getting enough sleep can benefit everything from your mood to your immune system, but more than a third of people struggle to get the recommended seven (or more!) hours per night.

Sleeping well at night is incredibly important, isn’t it?

Importance of Sleeping Well

The most common sleep disorder is, by far, insomnia. Changing your diet is an easy, natural way to help cure your insomnia. By eating certain sleep-inducing foods each night, there is a possibility that you will experience better sleep.

Sleep disorder

Getting more minerals like potassium, magnesium, calcium, and iron on your plate can help kickstart the production of melatonin, the hormone responsible for sleep regulation. So, what are the foods that might help you sleep?

Taking both traditional knowledge and scientific research into account, as well as nutritional profiles, here are the best foods and drinks for sleep:

1. Almonds

Almonds contain high doses of melatonin, a hormone that helps regulate the sleeping and waking cycle.

A 1-ounce (oz) serving of whole almonds also contains 77 milligrams (mg) of magnesium and 76 mg of calcium, two minerals that may help promote muscle relaxation and sleep.

Almonds are also a healthful evening snack, as they are high in good fats and low in sugar and saturated fats. Almonds are available in the form of almond butter for a healthy snack online.

2. Warm milk

Warm milk

Warm milk is a common home remedy for sleeplessness. Milk contains four sleep-promoting compounds: tryptophan, calcium, vitamin D, and melatonin.

However, the childhood association that many people have between a warm cup of milk and bedtime may be more effective than tryptophan or melatonin in promoting sleep. Having a warm cup of milk before bed can be a relaxing nightly ritual.

Low-fat milk is also a great snack because it is nutritious and low in calories. Each cup of 1-per cent low-fat milk contains 7.99 grams (g) of protein, 300 mg of calcium, 499 international units (IU) of vitamin A, 101 IU of vitamin D, 101 calories.

What Is The Best Time to have Milk

3. Kiwi fruit

Some research has shown the link between kiwi consumption and sleep. Kiwifruit possesses numerous vitamins and minerals, most notably vitamins C and E as well as potassium and folate.

In a study, people who ate two kiwis one hour before bedtime found that they fell asleep faster, slept more, and had better sleep quality.

Kiwi fruit contains many sleep-promoting compounds, including:

• melatonin

• anthocyanins

• flavonoids

• carotenoids

• potassium

• magnesium

• folate

• calcium

4. Chamomile Tea

Chamomile tea

The herb chamomile is a traditional remedy for insomnia. A flavonoid compound called apigenin is responsible for chamomile’s sleep-inducing properties.

Apigenin seems to activate GABA A receptors, a process that helps stimulate sleep.

Having a warm cup of tea can be a soothing ritual to help a person mentally prepare for bed.

Here are Tea For Every Mood

5. Walnuts

Walnuts contain a few compounds that promote and regulate sleep, including melatonin, serotonin, and magnesium. Walnuts can also be eaten as a healthy snack before bedtime or for late-night munching. Each 100gm serving of walnuts also contains other nutrients that can help sleep, such as:

Nuts

• 158 mg of magnesium

• 441 mg of potassium

• 98 micrograms (µg) of folate

• 98 mg of calcium

6. Tart Cherries and Tart Cherry Juice

Tart cherries have a distinct flavour from sweet cherries. Sometimes called sour cherries.
Cherry

Several studies have found sleep benefits for people who drink tart cherry juice. In one study, people who drank two one-cup servings of tart cherry juice per day were found to have more total sleep time and higher sleep efficiency.

These benefits may come from the fact that tart cherries have been found to have above-average concentrations of melatonin, which is a hormone that helps regulate circadian rhythm and promote healthy sleep.

The anti-inflammatory properties of cherries might help reduce pain after strenuous exercise and improve cognitive function. Tart cherries also make a good an. ack before bed because they are rich in fiber, vitamin C, and vitamin E.

Foods that fight inflammation

7. Bananas

Bananas are packed with potassium and magnesium that are serve as muscle and nerve relaxants. It also contain the amino acid L-tryptophan, which are natural sedatives.

Banana

The vitamin B6 found in the fruit also converts tryptophan into 5-HTP in the brain. The 5-HTP is converted to serotonin, which is a relaxing neurotransmitter.

When it’s getting close to bedtime, make sure you’re steering clear of heavy fried foods, alcohol, caffeine (like coffee, tea, and energy drinks), and heartburn-inducers such as tomato sauce or orange juice. These can have the exact opposite effect and keep you tossing and turning for longer.

Now, this does not mean engorging these foods will guarantee you more sleep. Actually, eating too much of any kind of food will hurt your chances of getting a good night’s rest. However, with moderation and a healthy lifestyle, eating these foods can help you get the hours of sleep you’ve been craving.

Dietary choices affect more than just energy and sleepiness; they can play a major role in things like weight, cardiovascular health, and blood sugar levels just to name a few.

For that reason, it’s best to consult with a dietician before making significant changes to your daily diet. Doing so helps ensure that your food choices support not just your sleep but all of your other health priorities as well.

What Is Collagen? Natural Foods To Boost Your Collagen That Are Better Than Supplements

Collagen is the body’s most abundant protein and helps give structure to our hair, skin, nails, bones, ligaments and tendons. This structural protein is naturally found throughout the human body (making up 80% of your skin).

Thanks to collagen, we’re better able to move, bend and stretch. Collagen is also behind helping hair shine, skin glow and nails stay strong.

So, what is collagen made of?

What Is Collagen?

Collagen is a protein made up of amino acids glycine, proline, hydroxyproline and arginine — all of which help our body’s connective tissue, skin, hair and nails stay as healthy as possible.

As we age, and the more stress we put on our body, the greater the impact on collagen production. Adding ingestible collagen to a balanced diet can help our bodies regenerate what’s been lost or broken down.

Collagen protein is different from whey and casein protein because of these high levels of amino acids. Muscular growth, joint health and an overall glowing appearance can be partially attributed to the amino acid blend in collagen.

Glowing skin food

What Are The Benefits Of Collagen?

Collagen is important for the skin in many ways:

• Collagen keeps your skin firm, plump, hydrated and supple

• Collagen Helps Smooth Wrinkles and Boost Elasticity in Skin

• Collagen influences your skin’s elasticity

• Collagen forms between one to two per cent of tissue which boosts muscle mass

• Collagen accounts for skin structuring, helping the wound to heal

• Collagen increases the strength of the nails

• Collagen improves gut health by impacting the lining of our gastrointestinal tract

• Collagen improves the quality of your hair

Types of Collagen

Collagen supplement

There are, however, about 16 types of collagen found in the body. The four main types are I, II, III, and IV.

Type I: Type I collagen accounts for about 90% of your body’s collagen. It provides structure to bones, tendons, ligaments, connective tissue amongst many other organs.

Type II: The second type of collagen is made of loosely packed fibres and found in elastic cartilage which provide cushioning to the joints.

Type III: The third type of collagen helps in building the structure of muscles and arteries.

Type IV: The fourth most important type of collagen helps infiltration, which is found in the layers of the skin.

Where does collagen come from?

The body naturally makes its collagen by breaking down dietary protein into Amino acids. The amino acids are what build the various types of protein in the body, including collagen.

HOW TO TAKE COLLAGEN

Collagen In Foods vs. Supplements

Experts recommend eating foods with collagen rather than taking collagen supplements.

Any supplement, have very limited research on whether or not we absorb these nutrients. On the other hand, nutrients in food are much more bioavailable to us. Therefore, my recommendation is to always try to eat your nutrients versus taking supplements.

9 Foods To Replace Your Multivitamins

Eating whole foods versus collagen supplements will allow you to intake more nutrients rather than limiting your intake to only collagen. Whole foods are functional because they have other properties like enzymes, fibers, etc. over only consuming collagen.

It’s probably safer to stick with a dietary approach to boosting collagen.

Plant protein

To produce collagen, your body puts the amino acids glycine and proline together with other amino acids including vitamin C, zinc, and copper.

1. PROLINE: egg whites, dairy, cabbage, mushrooms and asparagus

2. GLYCINE: chicken skin, gelatine and a variety of other protein-rich foods

3. VITAMIN C: citrus fruits, tomatoes, bell peppers strawberries and broccoli

4. ZINC: beef, lamb, pork, shellfish, chickpeas, lentils, beans, milk, cheese and nuts & seeds

Why you should start taking Zinc today

5. COPPER: organ meats, cacao powder, cashews, sesame seeds and lentils

Continue reading “What Is Collagen? Natural Foods To Boost Your Collagen That Are Better Than Supplements”

8 Best Foods that Boost Your Mental Health

What you put into your body can affect how you feel.

Many of us see French fries and chocolate cake as treats to cheer us up when we’re feeling down. But perhaps our perspective on food needs an update. With a few simple dietary changes, you might be able to improve both your mind and your mood.

1.Dark Leafy Greens

Nutrient-Dense Inflammation Fighter

Green vegetables

Leafy greens fight against all kinds of inflammation, and according to a study, severe depression has been linked with brain inflammation. Leafy greens are especially important because they contain oodles of vitamins A, C, E, and K, minerals, and phytochemicals.

Foods that fight inflammation

2.Walnuts

Rich in Mood-Boosting Omega-3 Fatty Acids

Walnuts

Walnuts are one of the richest plant sources of omega-3 fatty acids, and are full of antioxidants, helping to inhibit oxidation in the brain and body. Even more amazingly, these nuts can also lead to the growth of new neurons this means walnuts can help us to grow new brain cells, an essential aspect of maintaining good mental health.

3.Avocado

Its Oleic Acid Gives You Brainpower

Avocado

Avocados are power foods because, again, they contain healthy fat that your brain needs to run smoothly. Three-fourths of the calories of an avocado are from fat, mostly monounsaturated fat, in the form of oleic acid. An average avocado also contains 4 grams of protein and is filled with vitamin K, different kinds of vitamin B( B9, B6 and B5), vitamin C and vitamin E12.

4.Berries

Full of Cell-Repairing Antioxidants

Berries

Blueberries, raspberries, strawberries, and blackberries are some of the highest antioxidant foods available to us. They go around fixing your cells and preventing them from getting cancer and other illnesses. Antioxidants assist in repairing cells, as well as assisting in combating inflammation caused by free radical damage.

5.Mushrooms

Helpful Tools to Lower Blood Sugar

Diabetes

Here are two good reasons why mushrooms are good for your mental health. First, their chemical properties oppose insulin, which helps lower blood sugar levels, evening out your mood. They also are like a probiotic in that they promote healthy gut bacteria.

6.Onions

Layered With Cancer-Fighting Allium

Spices

Onions have been associated with a decreased risk of several cancers. Eating onions and garlic frequently is associated with a reduced risk of cancers of the digestive tract. These vegetables also contain high concentrations of anti-inflammatory flavonoid antioxidants that contribute to their anticancer properties.

7.Tomatoes

Packed With Depression Fighters

Depression

Tomatoes contain lots of folic acids and alpha-lipoic acid, both of which are good for fighting depression. Folic acid can prevent an excess of homocysteine — which restricts the production of important neurotransmitters like serotonin, dopamine and norepinephrine — from forming in the body. Alpha-lipoic helps the body convert glucose into energy and therefore stabilizes mood.

8.Apples

Ripe With Antioxidants and Fiber

Apple

An apple a day could — if eaten with the rest of these foods — keep the psychiatrist away, at least for periods. Apples are high in antioxidants, which can help to prevent and repair oxidation damage and inflammation on the cellular level. They are also full of soluble fiber, which balances blood sugar swings.

The next time you go shopping, consider adding one or more of these to your grocery list. In addition to providing general health benefits, you’ll be able to provide an outstanding source of nourishment to your brain as well.

Have These 9 Foods To Replace Your Multivitamins

Getting your nutrients from foods is better than getting them from supplements.

You may not get enough of certain micronutrients: iron, magnesium, potassium, zinc, vitamin A, vitamin Bs, vitamin C, vitamin D, and vitamin E. Many people choose to rely on a multivitamin to supply these crucial micronutrients.

Most of the multivitamins and mineral supplements have no health benefits. Fulfil the lack of nutrients and vitamins by adding foods that are rich in vitamins and minerals.
That said, some foods are much more nutritious than others.

But instead of a multivitamin, a diet rich in these 9 nutritious foods could supply enough of these nutrients instead.

Here’s a list of some of the most common vitamins and minerals you might typically get from a multivitamin — we included a few options for getting them in food form.Eat up!

1. Vitamin A

Sweet potato toast

Why you need it: Vitamin A is important for good vision, the immune system, embryonic development, and bone growth.

How much you need: Adults need about 700-900 micrograms per day.

Swap vitamin A pills for

Sweet potatoes, carrots, mangoes, spinach, kale, berries, apricots, papaya, eggs, butter, raw milk and cheeses, cod liver oil and organ meats like liver.

2. Vitamin Bs

Spiced chickpeas

Why you need it:

Vitamin B6 is important for protein metabolism, forming neurotransmitters, enzyme function, and the nerve system.

Vitamin B12 often known as “energy pills”, helps your DNA to protect itself from damage caused by undue stress on the body or suffering from chronic fatigue.

Vitamin B9 (otherwise known as folic acid) is important for red blood cell formation, protein synthesis, fetal health, and preventing neural tube defects in pregnant women.

How much you need: Adults need about Vitamin B6, 1.3-1.5 milligrams per day, Vitamin B12, 2.4 milligrams per day and Vitamin B9, 400 micrograms per day.!

Swap vitamin Bs pills for

Black-eyed peas, asparagus, chickpeas, broccoli, kidney beans, eggs, ham, fortified whole-grain cereals, wheat germ, salmon, enriched rice, green pea, lentils and nuts such as almonds and pecans.

3. Vitamin C

Vitamin C rich food

Why you need it: Vitamin C is an antioxidant that’s important for protecting cells from damaging free radicals (like from smoke and pollution), building immunity against infections, synthesising collagen for healthy skin, and absorbing iron.

How much you need: Adults need 75-90 milligrams per day.

Swap vitamin C pills for

Citrus fruits like orange, lemon, strawberry and grapefruit; bell peppers; broccoli; papaya; and tomatoes.

4. Vitamin D

Healthy guacamole

Why you need it: Known as “the sunshine vitamin”, strengthen teeth and bones and facilitates the absorption of calcium in the body.

How much you need: Adults need 5.0 micrograms per day.

Swap vitamin D pills for

Mushrooms, orange juice, soy milk, extra virgin olive oil, oily fish like salmon, walnuts, avocados and yes – even bacon.

5. Vitamin E

Green juice

Why you need it: Vitamin E is important for cell signalling, healthy skin, protecting cells from free radicals, and immune function.

How much you need: Adults need about 15 milligrams per day.

Swap vitamin E pills for

All green leafy vegetables, almonds, raw seeds, swiss chard, mustard greens, spinach, turnip greens, kale, and plant oils.

6. Vitamin K

Green juice

Why you need it: Vitamin K is important for blood clotting and coagulation, amino acid metabolism, and forming strong bones.

How much you need: Adults need 90-120 micrograms per day.

Swap vitamin K pills for

Cabbage, broccoli, Brussels sprouts, kale and Basil.

7. Magnesium

Banana for weight loss

Why you need it: Magnesium is important for over 300 enzymes in the body, carbohydrate and fat metabolism, protein synthesis, and wound healing. It also contributes to the strengthening of bones.

How much you need: Adults need 320-420 milligrams per day.

Swap magnesium pills for

Spinach, pumpkin seeds, figs, avocado, banana, raspberries, nuts, legumes, peas, broccoli, cabbage, green beans, artichokes, asparagus, brussels sprouts, and seafood like salmon, mackerel, tuna.

8. Iron

Cacao

Why you need it: Iron is important for haemoglobin production, forming red blood cells, cellular energy production, and metabolizing drugs in the body.

How much you need: Adults need an average of 13 milligrams per day.

*Specifically, men need 8 milligrams per day and anyone who gets a period needs 18 milligrams per day to support iron loss during menstruation.

Swap iron pills for

Tofu, Tempeh, Soybeans, lentils, beans and peas, pumpkin, sesame, hemp and flaxseeds, cashews, pine nuts, leafy greens, potatoes, and dark chocolate.

9. Zinc

Zinc importance

Why you need it: Zinc is important for neurological function, immune function, cell structure, and promoting chemical reactions in the body.

How much you need: Adults need 8-11 milligrams per day.

Swap zinc pills for

seafood, beans, peanuts and chicken

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