Whole foods tend to be loaded with nutrients.
In general, getting your
nutrients from foods is better than getting them from supplements.
That said, some foods are much
more nutritious than others.
In some cases, one serving of a
food can satisfy more than 100% of your daily requirements for one or more
nutrients.
Here are 8 healthy foods that
contain higher amounts of certain nutrients than multivitamins.
1. Kale
Kale is extremely healthy.
It is one of the most nutrient-dense foods
on the planet and particularly high in vitamin K1.
Vitamin K1 is essential for
blood clotting and may play a role in bone health .
- Vitamin K1: 68% of the Reference Daily
Intake (RDI)
- Vitamin C: 22% of the RDI
Furthermore,
kale is high in fiber, manganese, vitamin B6, potassium, and iron.
SUMMARY:
A
single serving of fresh kale provides a good proportion of the RDI for vitamins
K1 and C.
2. Seaweed
Iodine
deficiency is one of the most common nutrient deficiencies in the world,
affecting nearly one-third of the global population.
Iodine
deficiency causes thyroid problems in adults. During pregnancy, it may
also increase the risk of intellectual and developmental abnormalities in your
baby.
The RDI
is 150 mcg per day. However, different types of seaweed contain varying amounts
of iodine.
In
general, brown seaweeds — such as wakame and kombu — provide higher amounts
than green seaweeds, such as nori.
Kombu
has a very high iodine content. One gram of dried kombu may contain 2,343 mcg,
far exceeding the RDI.
It even
exceeds the upper level of safe intake, which is 1,100 mcg per day.
For
this reason, seaweed should not be consumed daily, as it may cause adverse
effects.
Nevertheless,
occasional seaweed consumption is a cheap, effective way to prevent
iodine deficiency.
SUMMARY:
Seaweed
is an excellent source of iodine, as 1 gram provides 20–1,000% of the RDI. Note
that brown seaweed is much higher in iodine than other types and should not be
consumed daily.
3. Liver
The liver is
the most nutritious part of any animal.
It’s
rich in essential nutrients, including vitamin B12, vitamin A, iron, folate,
and copper.
Vitamin
B12 intake is particularly important, as many people are lacking in it. It
plays a crucial role in cell, brain, and nervous system health.
Beef
liver contains high amounts of vitamin B12, vitamin A, and copper. A 3.5-ounce
(100-gram) serving boasts:
- Vitamin B12: 1,200% of the RDI
- Vitamin A: 600–700% of the RDI
- Copper: 600–700% of the RDI
However,
be sure not to eat liver more than once or twice per week, as you may run the
risk of nutrient toxicity.
SUMMARY:
Liver
contains very high amounts of vitamin B12, vitamin A, and copper. Yet, it
should not be consumed more than once or twice per week.
4. Brazil Nuts
Selenium is
essential for thyroid and immune system function, as well as antioxidant
activity.
The RDI
is 50–70 mcg, which may be achieved by consuming just 1 large Brazil nut.
Each
nut may provide up to 95 mcg of selenium.
The
upper tolerance level for selenium is set at about 300–400 mcg per day for
adults, so make sure not to eat too many of them
SUMMARY: Brazil nuts are the
single best dietary source of selenium. Just one large nut contains more than
the RDI.
5. Shellfish
Shellfish,
such as clams and oysters, are among the most nutritious types of seafood.
Clams
are packed with vitamin B12. In fact, 3.5 ounces (100 grams) provide over
1,600% of the RDI.
Furthermore,
they contain high amounts of other B vitamins, as well as potassium, selenium,
and iron.
Oysters
are also nutritious. They’re abundant in zinc and vitamin B12, with 3.5 ounces
(100 grams) packing 200–600% of the RDI for each nutrient.
Clams
and oysters may be the perfect food for older adults. Higher amounts of
vitamin B12 are recommended after age 50 because your digestive system’s
ability to absorb vitamin B12 may decrease with age.
SUMMARY:
Clams
and oysters both contain high amounts of vitamin B12, which is especially
important for older adults. Shellfish are also high in many other nutrients.
6. Sardines
Sardines
are small, oily and nutrient-rich fish.
Although
commonly served canned, sardines can also be grilled, smoked, or pickled when
fresh.
Sardines
are very rich in EPA and DHA, essential omega-3 fatty acids linked to
improved heart health.
One 3.75-ounce
(92-gram) serving contains more than half of the RDI for DHA and EPA. It also
provides over 300% of the RDI for vitamin B12.
Furthermore, sardines
contain a little bit of almost every nutrient you need, including selenium and
calcium.
SUMMARY: Sardines are a very nutrient-rich fish. Not only are they loaded
with essential fatty acids, but 1 serving contains over 300% of the RDI for
vitamin B12.
7. Yellow Bell Peppers
Yellow
bell peppers are one of the best dietary sources of vitamin C.
Vitamin
C is an essential vitamin. It’s also water-soluble, meaning your body doesn't
store extra amounts. Therefore, regularly consuming vitamin C is very
important.
While
vitamin C deficiency — also known as scurvy — is currently uncommon in the
West, symptoms include fatigue, skin rashes, muscle pain, and bleeding
disorders.
High
vitamin C intake is linked to enhanced immune function, a reduced risk of DNA
damage, and a decreased risk of several chronic diseases.
One
large yellow bell pepper (186 grams) provides almost 600% of the RDI for
vitamin C, which is 75–90 mg.
In
comparison, yellow bell peppers harbor about 3–4 times the amount of vitamin C
found in oranges.
SUMMARY:
Yellow
bell peppers are an excellent source of vitamin C. One large specimen provides
almost 600% of the RDI — up to 4 times more than oranges.
8. Cod Liver
Oil
Vitamin
D deficiency is one of the most common nutrient deficiencies in the world.
This is because the food
sources of vitamin D are sparse. They include fatty fish, fish liver oils, and
— to a lesser extent — egg yolks and mushrooms.
Vitamin D is essential for bone health. It’s also a
crucial part of many bodily processes, including immune system function and
cancer prevention .
Cod liver oil is a great addition to any diet —
especially for people who live far from the equator, where no vitamin D can be
synthesized in the skin during the winter months.
Only 1 tablespoon (14 ml) of cod liver oil provides
2–3 grams of omega-3 fats and 1,400 IU of vitamin D. This is more than 200% of
the RDI for vitamin D.
However, the same amount of cod liver oil also harbors
270% of the RDI for vitamin A. Vitamin A can be harmful in excessive amounts,
so adults are advised to take no more than 2 tablespoons (28 ml) of cod liver
oil per day.
SUMMARY:
Cod liver oil is an excellent source of omega-3 fatty acids,
vitamin D, and vitamin A. However, taking more than 1–2 tablespoons (14–18 ml)
per day is not recommended.
The Bottom Line
Although multivitamins may be beneficial for
some people, they’re unnecessary for most. In some cases, they may even provide
excessive amounts of certain nutrients.
If
you want to boost your nutrient intake through diet alone, consider adding some
of these nutritious, whole foods to your routine.---------------------------------------
By Adda Bjarnadottir
8 Foods That Beat a Multivitamin
Reviewed by Sufyan
on
11:14:00 AM
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