It’s summer time and produce is fresh and easy! What better time to stock up on nutrients after a cold winter with the beautiful array of fruits and veggies that flourish at this time of year.
Here are 10 amazingly vitamin rich foods to include in your diet to ensure that you never run the risk of deficiencies, not to mention helping out your brain, heart, vision, joints and just about everything else by consuming them….
#1 – Dark Leafy Greens
Dark green is the key with examples of amazingly vitamin rich, leafy vegetables including spinach, mustard greens, beetroot greens, turnip greens and kale as just a few. Adding these to a salad will give you high amounts of vitamins, minerals, phytochemicals, and carotenoids. Mustard greens themselves have an incredible array with vitamin A, C, E, and B6, folate, dietary fibre, tryptophan (no this is not the radioactive rock that can kill Superman!), manganese, calcium, potassium, phosphorus, magnesium, iron and copper all being found in this green.
#2 – Asparagus
These fleshy spears are extremely high in vitamin K and folate and is also high in protein for a vegetable. It is also a superior source of vitamins C, A, B1, B2 and B6. It’s high in essential minerals as well including copper, phosphorous, potassium, iron, manganese and magnesium. Plus, asparagus is also a natural diuretic that provides benefits for the heart and also prevent birth defects (thanks to folates ability to protect against spina bifida!)
#3 – Blueberries
The blueberry is one of the healthiest fruits in the world. It has incredible amounts of vitamins C and E, calcium, magnesium, potassium, manganese, dietary fibre and riboflavin. Because of its dark blue/red flesh, it contains some of the most potent antioxidants around. The phytonutrients contained in this amazing berry help to destroy free radicals that damage the body’s tissues. They can help prevent heart disease, cancer, dementia, ulcers, varicose veins, cataracts and glaucoma. Blueberries also have anti-inflammatory abilities that can also protect brain cells from damage.
#4 – Other Berries
Berries are plentiful in the summer test, so whether you a berry fruit salad first thing in the morning or for a mid day snack. Cranberries are good natural healers of the urinary tract (number one in the fight against infections UT!) And as a digestive aid. They have incredible amounts of vitamin B2 in addition to a few other B-vitamins. Also hosted a high level of dietary fiber, vitamin C, iron, manganese and copper. The raspberry is rich in tannins, elagic acid and flavonoids. With potent antioxidants and anti-microbial agents, research has suggested that the powerful raspberry can even help fight cancer. You are in fiber, vitamin C, B2, B3, B5, B6, folic acid, manganese, and the minimal impact on blood sugar levels. Strawberries are known for their phenols that are potent antioxidant and anti-inflammatory properties known to possess. Jam with more than 12 important minerals and vitamins packaged strawberries are very high in vitamin C and K and dietary fiber.
#5 – Rock Melon
Although this is a beautiful melons in the summer peak, often can be used all year round. It provides a good supply of β-carotene, potassium, vitamin C, a netted melon cup has 60 years of age calories, but have been far higher than the recommended vitamin A, netted melon orange flesh has a daily intake of vitamin B1, B3 in, B5, while vitamin B6, folic acid, and a great source of dietary fiber. The combination of B vitamins, the body has a great energy production, and thus help to control through the processing of carbohydrates and fiber slow down the digestion of carbohydrates and its contents blood glucose levels.
#6 – Spelt Grain
Ancient whole grains just two ounces of vitamin B2 is greater than your daily requirements. Many of the mostly unknown, however, can be found in the grain spelled, crackers, breads, baked goods. Your local health food store, grain, flour and have it in the form of flakes. Niacin has a wide range of nutrients it, thiamine, manganese, including excellent source of tryptophan, and whole grains. Also, fiber, zinc, copper, and packs a decent amount of protein and iron.
#7 – Broccoli
Broccoli is a nutritional wonder. The exceptional nutritional value of broccoli is most visibly seen in its vitamin K levels. It is also very high in vitamin A, folate and dietary fibre not to mention protein, thiamine, riboflavin, calcium, iron, magnesium, phosphorus and potassium. This is a vegetable not to be missed! Who said Mum was an idiot?
#8 – Lentils
Lentils can provide an upward of 80% of your daily value of iron in one cup! The same amount of this amazing food contains 230 calories and hardly any fat. Whilst its iron levels will boost the body’s energy and help prevent anaemia, its fibre content will stabilize your blood glucose levels and also net you four B vitamins, seven other essential minerals and a heaping amount of protein. All of the mighty lentil’s nutrients can be found in high levels. As a note of interest: the history of lentils dates back 8,000 years! Found in archaeological sights in the Middle East, it is possible that lentils could be one of the first foods ever cultivated.
#9 – Black Beans
In addition, Mexican and Spanish, known as black beans, molybdenum They have a phenomenal source of trace elemental sulfur to detoxify your body. Most beans black beans (better) as your mind, including the excellent source of dietary fiber, folate, magnesium, polyphenols lowers cholesterol levels. Addition, vitamin B1, tryptophan, phosphorus, iron, manganese, potassium is high. Each cup of black beans also carry 15 grams of protein!
#10 – Brussel Sprouts
Although a tough vegetable to get any child to consider (or adult often for that matter), the active constituents of Brussel sprouts are cancer fighters, great for skin, boosts the immune system and ensures the colon stays healthy. Best boiled or steamed, they contain gigantic amounts of vitamin K as well as high levels of vitamins C, A, B6 and B1, and fibre on top of a good amount of 14 other major minerals and vitamins.