9 foods that are high in vitamins
9 foods that are high in vitamins
In the cold season, the body often lacks nutrients. We tell you what you need to eat to maintain energy, health, and beauty.
Citrus
New Year's tangerine season allows you to replenish vitamin C reserves. However, lemons and grapefruits remain the record holders for vitamin C content among citrus fruits. Their use helps to boost immunity to prevent colds.
Vitamin A, which is found in citrus fruits, also protects against inflammation and infectious diseases. Fruits not only fill our body with vitamins, but also make our skin elastic and beautiful.
Citrus fruits are best eaten raw or made into juice, because vitamin C is destroyed at temperatures above 30 degrees.
2. Ginger
Ginger root has long been used in traditional medicine recipes. Ginger helps relieve nausea, improves digestion, and fights the flu and colds. Due to its gingerol content, ginger has powerful anti-inflammatory and antioxidant effects. Its extract helps fight many bacteria and is also effective against HRSV(Human respiratory syncytial virus), a common cause of respiratory infections. You can eat raw ginger, add it as a seasoning to salads, soups, and baked goods, or make ginger drinks with honey and lemon. 100 g of the root contains 5 mg of vitamin C, which is indispensable for maintaining immunity.
3. Rosehip
Rosehip is the record holder for the content of antioxidants, anticarcinogens and antimutagens. In 100 g of rose hips, there are more than 426 mg of vitamin C and 217 mg of vitamin A, retinol, which is also responsible for moisturizing the skin. A 2017 study published in the International Journal of Molecular Science confirmed that berries have anti-inflammatory effects. Organic compounds and antioxidants of rose hips lower cholesterol levels, and an abundance of vitamins helps fight colds and maintain immunity. This superfood can not only be eaten, but also used in the form of oils from fruits: they protect the skin from ultraviolet radiation, prevent pigmentation, and regenerate cells.
4. Cranberry
Cranberries, unlike common berries, are difficult to eat without a sweetener. But the bitter-sour taste is its only drawback. One serving of berries contains about 25% of the daily value of vitamin C, 9% of vitamin A and 6% of vitamin K. Cranberries are rich in polyphenols that support heart health. Juice from these berries increases plasma antioxidant levels and lowers bad cholesterol. But the most important thing is that the chemical composition of the berries helps fight bacteria and viruses, which is confirmed by scientific research. Due to the high acidity, doctors do not recommend giving raw cranberry juice to young children, it is better to give berries to compotes and fruit drinks.
5. Sauerkraut
Sauerkraut contains vitamins K and C, iron and magnesium, which support physical and emotional well-being during the long winter. Natural probiotics in the dish help create a beneficial microflora in the intestines, on which the strength of the immune system depends. Doctors advise eating foods rich in probiotics during respiratory illness. So you can recover faster without the use of antibiotics and other pharmacy drugs. In addition, cabbage is inexpensive, and it can be fermented for future use at any time of the year.
6. Lentils
In winter, you crave hot and hearty meals, and lentils can be a great solution for those who are worried about weight. Lentils are low in calories, contain vegetable protein and more than a third of the daily value of iron in one serving. It is iron deficiency that often leads to a decrease in the protective functions of the body and constant fatigue.
Lentils are one of the healthiest grains because they contain a lot of magnesium and folate (vitamin B9), which aids in energy metabolism. Lack of this substance can lead to depression, reproductive complications and heart disease. Groats are rich in polyphenols, which have antioxidant, anti-inflammatory and neuroprotective effects. It is important that these substances do not lose their properties under the influence of temperature, therefore boiled lentils in soups, salads and as a side dish are an excellent helper in the fight against vitamin deficiency.
7. Radish
Radish is a root vegetable that helps cleanse the liver, but increases stomach acidity, so it is not recommended in large quantities for people with digestive problems. Radish contains a lot of potassium, magnesium and vitamin C. It not only supports the flow of nutrients into the blood, but also helps to detoxify the body. The astringent taste of the root vegetable complements the main dishes and salads, and during a period of illness, the radish can be grated and eaten with honey. 100 g of root vegetable contains only 30 kcal, which makes it an ideal product for dietary nutrition.
8. Mushrooms
Research has shown that mushrooms have immunomodulatory and antibacterial properties. They contain protein, fiber and high amounts of B vitamins, and some foods are high in vitamin D. Selenium in mushrooms helps prevent cell and tissue damage. Eating mushrooms has been shown to help lower cholesterol levels, especially in overweight people, and maintain normal blood pressure and circulation. The product is suitable for vegan diets and helps to replenish deficiencies of such important micronutrients as copper, iron, and phosphorus.
9. Sea buckthorn
Sea buckthorn contain over 20 trace minerals, including potassium, calcium, magnesium, phosphorus, and iron, as well as carotenoids that keep cells from damage. Sea buckthorn oil helps protect the body from infections due to its high levels of flavonoids that strengthen the immune system. Scientists conducted experiments and concluded that the properties of the berry prevent the growth of E. coli, protect against herpes and influenza viruses. In addition, sea buckthorn contains a lot of folate, biotin and vitamins B1, B2, B6, C and F, which help to regulate the body's defenses, promote the proper functioning of the nervous system and maintain the beauty of the skin.
