How can we get the vital vitamins and minerals in without supplementation, naturally, through food. Here are our findings:
Vitamin A: as a beta-carotene is found in carrots, tomatoes, mangoes, pumpkins, cabbage, egg yolk, parsley, red peppers and broccoli.
Vitamin B6: it is thought that high levels of this is found in potatoes, bananas, eggs, peanuts, mushrooms, oats, soya beans, seaweeds, sunflower seeds, salmon and mackerel.
Vitamin B12: eggs, sardines and tuna.
Other B Vitamins:
* Vitamin B5 is found in whole grains, mushrooms, green vegetables, beans, chickpeas, soya beans and brown rice.
* B1 is found in whole grains, beans, peas, lentils, soya beans, eggs and green leafy vegetables.
* B2 is in whole grains, green vegetables, eggs, soya beans, peas and mushrooms.
Folic Acid: food sources include green beans, leafy vegetables, broccoli, green peas, asparagus, salmon, alfalfa sprouts, chickpeas, oranges, strawberries, bananas, grapefruit and whole meal bread.
Vitamin C: this is a super important vitamin whilst on Vida Glow, as Vitamin C assists in the formation of collagen, and helps you absorb collagen supplementation. Vitamin C is found in raw fruits and vegetables, especially citrus fruits, blueberries, kiwi fruit, mangoes, red capsicums, strawberries, green sprouting vegetables like Brussels sprouts, watercress and parsley.
Vitamin E: food sources include cold-pressed unrefined oils, whole grains, egg yolk, green leafy vegetables, avocados, lettuce, peanuts, sesame seeds, soya beans, unrefined cereals, nuts, oily fish, broccoli.
Calcium: obviously milk, but non-dairy sources include – sardines, salmon, prunes, almonds, oranges, papayas, watermelon, spinach, nuts, sesame seeds, pulses, leafy green vegetables and whole grains.
Zinc: food sources include eggs, apricots, whole grains, dried fruits, seaweed, sunflower seeds, all vegetables, watermelon, mushrooms, beetroot, oily fish, onions, nuts, peas and beans.
Manganese: good food sources include whole grains, seeds, leafy vegetables, sweet potatoes, eggs, onions, green beans, parsley, strawberries, bananas, apples, pineapple, cherries and legumes.
Selenium: some amazing natural sources include herring, tuna, garlic, eggs, carts, mushrooms, whole wheat and broccoli.
Magnesium: sources include dairy products, nuts, green vegetables, eggs, avocado, dried apricots, brown rice, bananas and sunflowers seeds.
Essential Fatty Acids: in the last century there has been an 80% decrease in the consumption of omega 3 fatty acids, with us getting too much omega 6 fats from our diets and not enough omega 3s. Good sources of omega 3s include oily fish such as salmon, green leafy vegetables, flaxseeds and beans.
Now there are key standouts from this list, foods that are repeated in almost every vitamin or mineral. These are the “must haves” in the shopping trolley. From this you’ll be able to come up with a nutritious shopping list and ensure you are optimising your health naturally.