Vitamins are basically vital amines that are imperative for normal functioning and overall health of the body. The vitamins comprise of different categories namely Vitamin A, Vitamin B complex, Vitamin C, Vitamin D, Vitamin K and Vitamin E. All these vitamins are micro-nutrients and are usually required in relatively small quantities.
While vitamin supplements are readily available in the market, natural sources are more beneficial. Natural sources are relatively less toxic and exert lesser strain on the liver.
8 Vitamin-Rich Foods And How They Help Your Body?
Here are eight vitamin rich foods that can help naturally boost nutritive levels for these essential micro-nutrients. Here are some brief insights on them,
- Arame Seaweed: This seaweed is loaded with Vitamin A, K, C and E along with host of other nutrients. Some of the health benefits associated with consumption of this sea weed includes lowering of blood pressure, improved immunity and protection against cancers.
- Concord Grapes: These fruits are loaded with antioxidants and Vitamin C. This helps boost immunity and improve blood supply to the different body parts, thereby improving overall energy levels.
- Marmite: This yeast is loaded with Vitamin B complex namely niacin, thiamin, riboflavin, folic acid and Vitamin B12. In addition this yeast also contains fiber. Being pure vegetarian, this yeast promotes kidney and liver functions. Being low in calorie count, this yeast is also considered useful to boost digestion and aid in weight loss.
- Kimchi: This is a Korean dish comprising of cabbages and chilli peppers. In a recent study conducted, kimchi helps reduce cholesterol levels by over 20%. Further, this low calorie and high fiber food improves digestion and provides protection against colon and rectal cancer. This dish can be consumed along with brown rice and other vegetables.
- Turnip Greens: Loaded with Vitamin K, A, C, E, B complex, Fiber, Calcium and Magnesium, turnip green is very important vegetable to be included in your diet. This food helps improve cardiac health and reduces inflammatory response. This food helps lower homocysteine, which is believed to increase plaque adherence along the inner arterial linings. It is also effective in dealing with peripheral vascular diseases like varicose veins.
- Olives: Olives are a great source of Vitamin E and fiber. They also provide iron and copper. Vitamin E is a powerful antioxidant, which promotes cardiac health and assists in fighting inflammation. Olives also act as a great source of iron, especially for vegetarians. Olives also help in reversing the aging process and provide a healthy and firm skin texture.
- Monterey Mushrooms: A good source of Vitamin A, B6 and C, this food is specifically important for ergothioneine, an antioxidant. This antioxidant reduces risk of cancer. Some available brands provide Monterey mushrooms exposed to UV light. Exposure to UV light improves Vitamin D content of these mushrooms, a nutrient which otherwise is not available through food. Researchers suggest three ounces of this food each day improves mental health, burns fat while maintaining the muscle mass.
- Oysters: These are loaded with Vitamin D and Vitamin B12 along with other metals like copper, zinc, selenium, etc. One of the key aspects of oysters is that it is known to promote fertility by improving sperm production. The other benefits include improving digestion, enhancing immune system, improving skin health and promoting mental health.