Whole foods tend to be loaded with nutrients.
In general, getting your nutrients from foods is better than getting them from supplements.
That being 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.
Kale is extremely healthy.
Vitamin K1 is essential for blood clotting and may play a role in bone health (2).
- Vitamin K1: 900% of the RDI.
- Vitamin C: 134% of the RDI.
- Copper: 111% of the RDI.
Furthermore, kale is also high in fiber, manganese, vitamin B6, potassium and iron.
Bottom Line: Kale contains very high amounts of vitamin K1, vitamin C and copper. A single serving of fresh kale provides over 100% of the recommended daily intake (RDI) for these nutrients.
The recommended daily intake is 150 micrograms/day. However, different types of seaweed contain varying amounts of iodine (9):
- Wakame: 1 g has about 30–110 mg, which is close to the RDI.
- Kelp: 1 g may have 700–1500 mg, or 460–1000% of the RDI.
Occasional seaweed consumption is a cheap, effective way to prevent iodine deficiency.
However, some types of seaweed, such as kelp, should not be consumed daily. Just one gram may exceed the upper level of safe intake, which is 1100 micrograms per day. This may cause adverse effects (10).
Bottom Line: Seaweed is an excellent source of iodine, as one gram provides 20-1000% of the RDI. However, kelp is much higher in iodine than other types of seaweed, and should not be consumed daily.
The liver is the most nutritious part of any animal.
It is 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 100-gram (3.5 oz) serving may contain the following quantities of these nutrients (11):
- Vitamin B12: 1200% of the RDI.
- Vitamin A: 6–700% of the RDI.
- Copper: 6–700% of the RDI.
Just be sure not to eat liver more often than once or twice a week, because excessive buildup of these nutrients may occur.
Bottom Line: Liver contains very high amounts of vitamin B12, vitamin A and copper. However, it should not be consumed more than once or twice a week.
4. Brazil Nuts
If you are lacking in selenium, then Brazil nuts may be the perfect snack.
The recommended daily amount is 50–70 micrograms, which may be achieved by consuming just one large Brazil nut.
Each nut may provide up to 95 micrograms of selenium (13).
Bottom Line: Brazil nuts are the single best dietary source of selenium. Just one large nut contains more than the recommended daily amount.
Shellfish, such as clams and oysters, are among the most nutritious types of seafood.
Clams are packed with vitamin B12. In fact, 100 grams provide over 1600% of the RDI.
Furthermore, they contain high amounts of other B-vitamins, potassium, selenium and iron (16).
Oysters are another type of nutritious shellfish. They contain an abundance of zinc and vitamin B12, with 100 grams containing 2–600% of the RDI (17).
Clams and oysters may be the perfect food for older individuals, as higher amounts of vitamin B12 are recommended after the age of 50.
Bottom Line: Clams and oysters both contain high amounts of vitamin B12, which is very important for older individuals. Shellfish are also high in many other nutrients.
Sardines are small, oily and nutrient-rich fish.
Although they are commonly served in cans, sardines can also be grilled, smoked or pickled when fresh.
One 92-gram (3.75 oz) serving contains more than half of the RDI for these essential fatty acids. It also contains over 300% of the RDI for vitamin B12 (24).
Furthermore, sardines contain a little bit of almost every nutrient we need, including high amounts of selenium and calcium.
Bottom Line: Sardines are a very nutrient-rich fish. They contain high amounts of essential fatty acids and over 300% of the RDI of 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 is also water-soluble, meaning that extra amounts do not get stored in the body. Therefore, having a regular supply of vitamin C in the diet is very important.
Vitamin C deficiency, also known as scurvy, is very rare these days. Symptoms include fatigue, skin rashes, muscle pain and bleeding disorders (25).
One large yellow bell pepper, or about 186 grams, provides almost 600% of the recommended daily intake of vitamin C, which is 75–90 mg.
Bottom Line: Yellow bell peppers are an excellent source of vitamin C. One large bell pepper provides almost 600% of the recommended daily amount, which is up to 4 times the amount found in oranges.
8. Cod Liver Oil
This is because the dietary sources of vitamin D are sparse. They include mainly fatty fish and fish liver oils, as well as egg yolks and mushrooms, to a lesser extent.
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 one tablespoon, or 14 g, of cod liver oil provides 2–3 grams of omega 3 fats and 1400 IU of vitamin D. This is more than 200% of the RDI for vitamin D.
However, cod liver oil also contains high amounts of vitamin A, about 270% of the RDI. Vitamin A can be harmful in excessive amounts, so it is not recommended that adults use more than 1-2 tablespoons per day of cod liver oil.
Bottom Line: Cod liver oil is an excellent source of omega-3 fatty acids, vitamin D and vitamin A. Taking more than 1-2 tablespoons per day is not recommended.
Take Home Message
Although multivitamins may be beneficial for some people, they are unnecessary for most. In some cases, they may even provide excessive amounts of certain nutrients.
If you want to boost your nutrient intake, consider adding some of these super nutritious foods to your diet instead of taking a synthetic multivitamin.
Editors note: Click here to Find a Local Farmer
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Do You Know Your Body’s Most Important Weight Loss Secret?
By J. Davis III
Tags: HEALING | HEALTHY FATS | REMEDIES
Recently, Doctor of Naturopathy, weight-loss expert and best-selling Amazon author Liz Swann Miller, creator of the Red Smoothie Detox Factor, revealed 2 of the secrets to easy, steady weight loss. Secrets the big food corporations do their best to hide from us.
Secret #1: Enjoy real food. Don’t fall for the lie that you have to deprive yourself to lose weight.
Secret #2: stop eating out. You will automatically eat less without even noticing.
Then start detoxing your body with tasty, nourishing smoothies that are just as easy on your wallet as they are easy to make.
Because a single day of enjoying Liz’ smoothies demonstrated the radical power of her superfood-packed red smoothies to make me feel incredibly good.
Now prepare yourself for one of the biggest weight loss secrets there is. A secret that, when you use it properly, can transform your body and your health.
You probably know most of us eat too much processed food. What you may not know is that it’s full of toxic chemicals and substandard, dirt-cheap ingredients designed to make you eat more…and force you to gain weight.
Here’s how it works...
“That stuff is just a lot of calories your body can’t use,” Liz told me, “Some are poison. And all these foods are stripped of the anti-oxidants and anti-inflammatories that help your body detox. The result? Your body expends huge amounts of calories to eliminate some toxins—the rest, it stores in your fat to protect you. This is why most people are hungry all the time. They’re not getting energy they need.”
“So… what’s going on with me? Why am I losing weight but not going hungry?”
Liz paused, then dropped the bombshell.
Your body is designed to burn fat. You just have to let it.
“What? I thought we were designed to store fat?!?” We were Skyping and I was practically shouting. Then I heard Liz say…
What good is a fat reserve if you can’t burn it?
Liz continued: “You’re drinking smoothies packed with phytonutrients, anti-oxidants and anti-inflammatories that pull toxins out of you like a tractor beam. Allowing your body to burn those toxin-filled fat stores… and releasing tremendous amounts of stored energy.”
So that’s why I’m losing weight without going hungry.
Watch Liz’ free presentation. It’s packed with revolutionary weight loss information—information that works. Because it’s based on how nature works.
Click the button below only if you want to wear smaller clothes, breathe easier, move more freely and just plain feel better.
Because when you click here to watch Liz’ life-changing presentation, you’ll learn
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Natural Diabetes Treatment Works Better Than Prescription Drugs *PROOF*
By Richard Neal
Tags: HEALING | REMEDIES | PREVENTION
According the latest statistics, diagnosed and undiagnosed diabetes in the United States is reaching epidemic levels:
Total: 29.1 million people or 9.3% of the population have diabetes.
Diagnosed: 21.0 million people.
Undiagnosed: 8.1 million people (27.8% of people with diabetes are undiagnosed).
Source: CDC Website
Drugs Treat Symptoms, Not Disease
Pharmaceutical companies have been trying to shut these doctors down simply for revealing the truth about diabetes.
Scientific studies have proven that type 2 diabetes can be reversed naturally - but this information has been hidden and suppressed for decades.
Diabetics can normalize blood sugar, and be taken off all medication and insulin injections completely naturally.
Doctors at the International Council for Truth in Medicine are revealing the truth about diabetes in a shocking new online presentation.
In 3 Weeks, 71% Type 2 Diabetics Were Taken off ALL Medication
96% of patients were able to stop all insulin injections and 81% achieved complete relief of painful neuropathy.
Groundbreaking research published by the University of Kentucky, University of California and Newscastle University prove that type 2 diabetes CAN be reversed.
Blood sugar normalizes... neuropathy pain goes away...
Doctors at the International Council for Truth in Medicine have perfected these techniques and helped tens of thousands of their patients end the need for medication and insulin injections 100% naturally.
You don't have to suffer anymore, Learn the truth about your diabetes and stop this disease dead in its tracks right now.
Groundbreaking New Research
Doctors at the International Council for Truth in Medicine are revealing the truth about diabetes that has been suppressed for over 21 years.
Last year they helped over 17,542 type 2 diabetics end the need for prescription drugs, insulin injections and blood sugar monitoring.
This year they're on track to help over 30,000.
In just a few weeks, 96% of their patients are able to stop ALL diabetes medication and insulin injections.
No more neuropathy pain, pricking your finger, or the need for expensive medication.
Learn about this groundbreaking new research here:
#1 muscle that eliminates joint and back pain, anxiety and looking fat
By J. Davis III
Tags: HEALING | PREVENTION
I bet you can’t guess which muscle in your body is the #1 muscle that eliminates joint and back pain, anxiety and looking fat.
This “hidden survival muscle” in your body will boost your energy levels, immune system, sexual function, strength and athletic performance when unlocked.
If this “hidden” most powerful primal muscle is healthy, we are healthy.
d) Hip Flexors
Take the quiz above and see if you got the correct answer!
P.S. Make sure you check out the next page to get to know the 10 simple moves that will bring vitality back into your life!
==> Click here to discover which “hidden survival muscle” will help you boost your energy levels, immune system, sexual function, strength and athletic performance permanently!
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