Nutrition
Vitamin-Packed Foods Nutritionists Recommend for a Healthier You
If you’re feeling more tired than usual, getting sick frequently, or noticing changes in your skin and hair, your body might be signaling a lack of essential vitamins. With diets increasingly filled with processed foods, nutrient deficiencies are becoming more common. Nutritionists suggest that now is an ideal time to reevaluate your dietary choices.
According to the USDA’s latest Dietary Guidelines for Americans, nearly 90% of Americans fall short of the daily recommended intake for crucial vitamins such as D, E, and potassium. Rather than immediately opting for supplements, experts recommend obtaining nutrients from whole foods, which are better absorbed by the body and offer additional health benefits.
We consulted leading dietitians to identify the best vitamin-rich foods to incorporate into your diet. Whether your goal is to increase energy, enhance immunity, or improve overall health, these nutrient-dense options provide substantial nutritional benefits and can easily be added to your daily meals.
Leafy greens, including spinach, collard greens, and Swiss chard, are generally beneficial to health. However, kale stands out for its vitamin density. Carolina Schneider, MS, RD, Nutrition Adviser at Daily Harvest, emphasizes, “Kale is packed with vitamins A, C, and K, as well as antioxidants and fiber. It supports eye health, immunity, and digestion. It provides more than 100 percent of your daily needs for vitamin K per cup.”
She suggests incorporating kale into salads, smoothies, and soups, or sautéing it with other vegetables. “You can also bake kale chips for a crispy and nutritious snack. Aim for two cups of raw or one cup of cooked kale per day.”
Cruciferous vegetables like broccoli are rich in vitamins C and K, folate, and antioxidants. “Broccoli supports bone health, boosts immunity, aids in detoxification, and provides more than 100 percent of your daily needs for vitamin C per cup,” notes Schneider. Daryl Gioffre, DO, CN, recommends broccoli sprouts, describing them as “thirty times more nutritious than broccoli’s adult version.”
“They contain a concentrated amount of inflammation-lowering compounds, such as sulforaphane. Sulforaphane has potent antioxidant and anti-inflammatory properties and is associated with various health benefits, including reducing the risk of chronic diseases like cancer and heart disease. In fact, broccoli is the number one anti-cancer fighting food in the world,” he explains.
Bell peppers are another vibrant, vitamin-rich option. “Bell peppers are rich in vitamins A, C, and K, as well as antioxidants,” says Schneider. “They support eye health, skin health, and immunity as they provide more than 100 percent of your daily needs for vitamin C per cup.”
She recommends adding bell peppers to salads, stir-fries, and soups, or enjoying them as a crunchy snack with hummus or dip.
Fatty fish like salmon are also nutritionally beneficial. “Salmon is a rich source of vitamin D for bone health, immune support, and mood regulation,” explains Catherine Gervacio, RND. “It’s also rich in B vitamins like B12, which is important for red blood cell formation, and B6, which supports brain health.”
She adds, “Omega-3 fatty acids in salmon complement these vitamins, enhancing heart and brain health.”
Schneider advises increasing your intake of legumes, including beans, lentils, peanuts, peas, and soybeans. “Beans are a versatile and nutritious source of vitamins, protein, and fiber. Use beans in rice bowls, soups, and stews, or as a meat substitute in dishes like burgers or tacos,” she suggests.
Edamame is another nutrient-rich option: “Enjoy edamame as a standalone snack, add it to salads, stir-fry, or blend it into dips like hummus.”
Avocados are another nutrient powerhouse. “Avocados are high in healthy fats, vitamins E and K, and potassium. They support heart health and digestion, aid in nutrient absorption, and provide essential nutrients such as potassium and fiber,” Schneider says. She recommends spreading avocado on toast, using it as a topping for salads or sandwiches, or blending it into smoothies for a creamy texture. “Enjoy one-quarter to one-half of an avocado per day,” Schneider advises.
Blueberries are an excellent source of vitamin C, vitamin K, and fiber, with a notable antioxidant content that benefits brain health. “These antioxidants reduce oxidative stress in the body and protect against cell damage, helping us slow down and reverse premature aging,” Gioffre notes.
Incorporating these vitamin-rich foods into your diet can significantly enhance your health and well-being, offering a natural way to meet your nutritional needs.
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