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.

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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.!

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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.

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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.

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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.

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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.

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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.

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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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How Drinking Green Smoothies Every Morning Will Improve Your Life?

Many experts believe that a healthy lifestyle starts with a good breakfast. Research shows that there are significant benefits for those who “rise and dine” such as:

• A diet that is more nutritionally complete and higher in nutrients, vitamins and minerals

• Improved concentration and mental performance

• More physical strength and endurance

• Lower cholesterol levels

• Provides a metabolic boost that assists with weight management

13 tips towards health with reduced-fat

Yet with all of this research and overwhelming evidence showing the importance of eating a healthy breakfast, only one-third of adults who would like to eat breakfast, actually do eat it. We all know the culprit behind skipping breakfast–lack of time.

There is a solution.
One that is quick and simple to prepare, budget-friendly and most important -healthy!

Green Smoothies

Green smoothies are similar to traditional fruit smoothies, but contain more green veggies and can include spinach, lettuce, kale, collard greens, parsley, dandelion greens, watercress — any leafy green veggies your palate desires. Bananas, apples, pears, avocado, berries and mango are great companions for these types of smoothies and work well to enhance the overall flavour and texture.

Science-backed Smoothie To Boost your Life Expectancy

Green smoothie

Drinking Smoothies better than Eating Salad

Blending fruits and vegetables break down the cells of plants which improves digestibility. The blending action unlocks the nutrients and maximizes their delivery to your body better than chewing a salad could. Smoothies are an efficient and more convenient way to take advantage of all of the health benefits when compared to preparing and eating a salad – especially on the go.

With all the goodness of greens, combined with some deliciously tasty fruit, green smoothies for breakfast can help you make some healthy changes in your life.

9 Benefits of starting your day with a green smoothie

1.Rejuvenates The Body

Green smoothies are rich in chlorophyll which some natural health experts say enhances the immune system, purifies the blood and rejuvenates the body. Chlorophyll can prevent anaemia, assist with dental problems, reduce symptoms of sinusitis and even help treat insomnia.

Healthy body

2.Boost Brainpower

Leafy green vegetables are full of antioxidants and carotenoids, which boost your brainpower and help protect your brain. They are also full of B-vitamins, which are proven to help your memory, focus, and overall brain health and function. They are also rich in folic acid, which improves mental clarity and focus.

11 Brain-Boosting Beverages

3.Improves Digestion

Green smoothies use whole fruits and vegetables so that you get all of the fiber and nutrition. Fiber is essential for good colon health and it keeps your bowels in working order. These smoothies naturally combat constipation, help promote regularity and may even offer relief to the symptoms that are caused by common digestive disorders.

Gut health

7 natural constipation cures

4.Increases consumption of fruits & vegetables

We live busy lives that more than often causes us to forget about how important fruits and vegetables are during the day. Green smoothies are a quick and convenient way to get your vegetables and dark, leafy greens without tasting them. The fruit masks the flavour, so even though all you taste is fruit, you are still consuming a healthy dose of spinach, kale, carrots, and any other vegetable you add.

15 Highly Alkaline Natural Foods

By starting your day with a green smoothie, you are already consuming a lot of fruits and vegetables, which means you won’t have to worry about your daily intake as much as you usually have to.

Green juice

5.Uplift Mood

Green veggies contain lots of folic acids which is a natural antidepressant. The folate contained in greens helps fight memory loss and increases serotonin levels which result in improved moods. Also, the high concentrations of folic acid that are found in green leafy vegetables are known to help relieve the signs of depression. People who suffer from depression often have a folic acid (or folate) deficiency.

Food for every mood

6.Promotes Weight Loss

Green smoothies are packed with nutrition and are very low in calories. They contain the vitamins, minerals, healthy carbohydrates, fiber and low-fat whole food that you need to lose weight quickly, safely and effectively without starving yourself. They are also low in sugars found naturally in fruit and fruit juices making them a healthier option than traditional fruit smoothies and natural juices.

7.Clearer Skin

Clearer, radiant skin is an often-reported benefit to eating healthier. Smoothies are high in fiber and antioxidants which allow your body to eliminate toxins the right way instead of through your skin. The vitamin E found in green leafy vegetables works with vitamin C to keep skin healthy as you age. All of these substances work together to offer you a better complexion and clearer skin – without costing a fortune.

Clear skin

7 Celebrity Glowing Skin Smoothie Recipes

8.Improves Hydration

Water is an essential daily substance that we all need. Our bodies are mostly composed of water, and we need to keep our bodies hydrated to support our health.

Drinking green smoothies is not only a great way to trick yourself into eating your vegetables, but it is also an excellent way to ensure you get the water your body needs. 

Unfortunately, many people are not happy with the taste of water. By simply adding more water to your green breakfast smoothie, you can consume an additional amount of liquid, without even noticing it.

11 Signs When You Don’t Drink Enough Water

9.Fight Inflammation

Inflammation happens when your immune system is triggered without having any foreign invaders. This could be due to the foods you eat. You want to stay away from refined meals and beverages as they trigger the problem.

Anti inflammatory

Conversely, eating green leafy vegetables and fruits helps to tame inflammation. Examples include kale, cherries, collard, and oranges. All these foods found in green smoothies release natural antioxidants that fight inflammation.

Ultimate Guide for Treating Chronic Inflammation

Green smoothies are a great breakfast alternative. You will receive all of the benefits of eating breakfast while simultaneously reaping the benefits of eating your veggies.

Also read: Healthy Food Swaps That Fit People Live By