It’s summertime and produce is fresh and effortless! What better time to stock up on nutrition after a cold winter with the gorgeous collection of veggies and fruits which thrive in the time of year. Here are 10 amazingly vitamin rich foods to include in your diet to make certain you never run the risk of deficiencies, as well as helping out your mind, heart, vision, joints and just about everything else by swallowing them…
Dark Leafy Greens
Dark green is your key with examples of incredibly vitamin rich, leafy vegetables such as spinach, mustard greens, beetroot greens, turnip greens and greens as just a couple. Adding these to a salad will provide you high levels of vitamins, minerals, phytochemicals, and carotenoids. Mustard greens themselves possess an unbelievable array with vitamin A, C, E, and B6, folate, dietary fiber, tryptophan (no this isn’t the radioactive rock that could kill Superman!) , manganese, potassium, calcium, phosphorus, magnesium, iron and copper all being found in this green.
These fleshy spears are very high in vitamin K and folate and is also high in protein for a vegetable. Additionally it is a superior source of vitamins C, A, B1, B2 and B6. It’s high in essential minerals too such as aluminum, phosphorous, potassium, iron, manganese and magnesium. Plus, asparagus is also a natural diuretic which provides benefits for the heart and prevent birth defects (thanks to folates capacity to safeguard against spina bifida!)
The blueberry is one of the healthiest fruits on the planet. It’s incredible amounts of vitamins E and C, magnesium, calcium, potassium, manganese, dietary fiber and riboflavin. Due to its dark blue/red flesh, it comprises some of the most potent antioxidants around. The phytonutrients found in this awesome berry aid to destroy free radicals which damage the body’s tissues. They can help prevent cardiovascular disease, dementia, cancer, ulcers, varicose veins, cataracts and glaucoma. Blueberries also have anti-inflammatory skills that could also protect brain cells from damage.
Berries are plentiful in summer so think about using a berry fruit salad first thing in the morning or for a mid day snack. Cranberries are proven natural healers of the urinary tract (number one in combating UT infections!) and as a digestive aid. They have unbelievable amounts of vitamin B2 along with some other B vitamins. They also host high levels of fiber, vitamin C, iron, manganese and copper. The raspberry is full of tannins, elagic acid and flavonoids. With powerful antioxidants and antimicrobials, studies have suggested the potent raspberry can help fight cancer. They are high in fiber, vitamin C, B2, B3, B5, B6, folate, manganese and impact minimally on glucose levels. Strawberries are recognized for their phenols, which have strong antioxidant and anti-inflammatory qualities. Jam-packed with over 12 essential vitamins and minerals, strawberries are extremely high in vitamin K and C and in fiber.
Although this gorgeous melon peaks in summer, it’s frequently available throughout the year. It offers a superb source of beta-carotene, potassium, and vitamin C. One cup of rock melon has under 60 calories, but is already well over the recommended daily intake of vitamin A. The orange peel of the rock melon boasts vitamins B1, B3, B5, B6, folate and terrific source of fiber. The B vitamins combine to produce a excellent energy producer for the body, helping to control carbohydrates and blood sugar levels through processing the carbs and slowing digestion using its fiber content.
Two ounces of the ancient whole grain comprises more than your daily need of vitamin B2. Though largely unknown to many, spelt are found in cereals, crackers, breads and baked products. Your local health food store will have it in the kind of grain, flakes or flour. It has a wide selection of nutrients for a complete grain including an exceptional source of niacin, thiamine, manganese and tryptophan. Additionally, it packs a decent quantity of fibre, zinc, copper, iron and protein.
Broccoli is a nutritional miracle. The exceptional nutritional value of broccoli is most clearly seen in its own vitamin K levels. Additionally it is quite high in vitamin A, folate and dietary fiber and of course protein, thiamine, riboflavin, iron, calcium, magnesium, potassium and phosphorus. This is a vegetable not to be missed! Who said Mum was an idiot?
Lentils can supply an upward of 80 percent of your daily value of iron in 1 cup! The identical amount of this awesome food comprises 230 calories and hardly any fat. Whilst its iron levels will raise your body’s energy and help prevent anaemia, its fiber content will stabilize your blood sugar levels and also web you four B vitamins, seven other essential minerals along with a predetermined amount of protein. All the mighty lentil’s nutrients are available in elevated levels. As a note of interest: the history of lentils dates back 8,000 years! Found in archaeological sights in the Middle East, it’s likely that lentils could be among the first foods cultivated.
Also called Spanish or Mexican black beans, they have a phenomenal source of molybdenum, a trace mineral which detoxifies sulfites in the body. Black beans (like most beans) are good for your heart, and comprise a superb source of dietary fiber, folic acid, magnesium, and polyphenols which bring down cholesterol levels. They’re also high in vitamin B1, tryptophan, phosphorus, iron, manganese and potassium. Each cup of black beans carries 15g of protein too!
Although a challenging vegetable to receive any kid to consider (or adult frequently for that matter), the active components of Brussel sprout is cancer fighter, ideal for skin, boosts the immune system also ensures that the colon remains healthy. Best boiled or steamed, they feature gigantic amounts of vitamin K in addition to elevated levels of vitamins C, A, B6 and B1, and fiber in addition to a fantastic amount of 14 other big minerals and vitamins.