The Standard American Diet leaves much to be desired and leaves the body shortchanged on so many essential vitamins and minerals. Left unchecked, these shortages can lead to malfunctioning of simple systems including your digestive system, neurological system, and circulatory system.
It’s essential to get a mix of nutrient-rich foods into the body on a daily basis to give it a fighting chance against viruses and diseases. Here are some of the vitamin-rich foods that you should consume so you can have a healthier life.
Vitamin K-rich Food
Vitamin K plays a crucial role in the proper functioning of our body. There are multiple systems in the body that needs Vitamin K to function. For example, Vitamin K is essential in proper blood coagulation or helping the blood in our body clot thus preventing excessive bleeding when we get wounded.
Vitamin K is actually a group of compounds — the most important being Vitamin K1 and Vitamin K2. Vitamin K1 is abundant in vegetables like leafy greens, cruciferous vegetables. On the other hand, Vitamin K2 can be obtained mostly from meats, cheeses, eggs, or synthesized from bacteria.
If you think that you’re lacking in Vitamin K, here are some food that you can eat so you can increase your intake.
- Sun-Dried Tomatoes
- Celery
- Oras
- Blueberries
- Dried Sage
- Kale
- Cabbage
- Blackberries
- Spinach
- Broccoli
- Scallions
- Brussel Sprouts
- Pickles
- Prunes
- Chili Powder
- Asparagus
- Carrots
- Raspberries
Vitamin E-rich Food
Vitamin E is an essential vitamin with antioxidant properties. In the body, vitamin E is commonly associated with the health of the skin, but it also plays a role in the proper functioning of many of the body’s organs. Make sure you’re getting enough in your diet by consuming plenty of foods that are high in vitamin E.
Here are 25 foods that are rich in Vitamin E. Make sure to consume a lot of these so you can stay healthy inside and out.
- Sunflower Seeds
- Tomatoes
- Mangoes
- Butternut Squash
- Chili Powder
- Almonds
- Kiwi
- Dried Apricots
- Cooked Spinach
- Dried Basil
- Hazelnuts
- Dried Oregano
- Mustard Greens
- Broccoli
- Canola Oil
- Pumpkin
- Kale
- Pistachios
- Paprika
- Red Bell Peppers
- Pine Nuts
- Dried Parsley
- Pecans
- Green Olives
- Avocadoes
Vitamin A-rich Food
Vitamin A is a vitamin and antioxidant that’s associated with healthy eyes. A diet rich in vitamin A can prevent nighttime blindness, eye inflammation, and dry eyes. It’s also used to treat several other health conditions. Vitamin A is measured in International Units (IU), and the average adult needs about 5000 IU per day.
If you want to improve your eyesight, here are some of the foods that you can eat. You are guaranteed to boost your Vitamin A intake easily.
- Carrots
- Iceberg Lettuce
- Sweet Potatoes
- Cod Liver Oil
- Green Bell Pepper
- Turkey Liver
- Paprika
- Mangoes
- Whole Milk
- Mustard Greens
- Butternut Squash
- Dried Basil
- Kale
- Cantaloupe
- Peas
- Turnip Greens
- Dried Apricots
- Tomatoes
- Dried Marjoram
- Spinach
- Peaches
- Papaya
- Red Bell Peppers
- Dandelion Greens
- Beef Liver
- Fortified Oatmeal
Summary
The Standard American Diet leaves much to be desired and leaves the body shortchanged on so many essential vitamins and minerals, shortchanged on so many essential vitamins and minerals.
Conclusion
Eating healthily is not exactly challenging if you are just aware of the food that you eat. Preparing a well-balanced meal is much easier when you know the nutritional makeup of all your ingredients. Having said so, cooking your own meals will also ensure that whatever goes into your food is fresh and healthy. There are a lot of benefits that come with cooking instead of just ordering takeout. It is also more economic as you are not paying someone else to cook and prepare your food which means more savings. Perhaps trying a Mediterranean diet plan will be a good start to your new healthy lifestyle?