Taking a handful of supplements everyday isn’t the most exciting way to get your vitamins and it certainly isn’t the most natural way.
However, your body needs essential vitamins and minerals to stay healthy. If you can eat your essential vitamins every day, you can skip the pills and still stay healthy. Plus your body absorbs nutrients better when they come in the form of food rather than processed pills.
To stay healthy and get what your body requires, you don’t have to look much further than your own garden! This list covers the recommended essential vitamins that you need to stay healthy and includes a few great ways to feed them to your family:
Vitamin A is great for healthy vision. It helps to prevent eye disease and improves your overall eye health. About 700 mcg per day is recommended. Sweet potatoes are an excellent source of vitamin A. Just 2-3 sweet potatoes a week will keep your eyes healthy.
Vitamin B6 is needed for a strong metabolism. B6 also helps your body fight infection. 1.3 mg is the suggested daily dose, and you can get it from chicken, fish, and beans. Just one serving a day of any of these foods will provide what your body needs.
Vitamin B12 helps to maintain your nervous system. Chicken and fish are also great sources, and one serving a day will give you the recommended 2.4 mcg your body needs.
Vitamin C keeps your immune system strong and increases your metabolism. Bell Peppers or any kind of citrus fruit are excellent sources, and you only need one serving a day to get the necessary 75 mg.
Calcium keeps your bones and teeth strong. You should try to get 1000 mg a day. You can easily get what you need from one serving of yogurt or dark leafy greens such as kale and spinach.
Vitamin D helps your body absorb calcium and reduces inflammation. Just one serving of fatty fish a week will provide the 15 mcg you need. You can also absorb Vitamin D directly from the sun by spending just 15 minutes a day in your garden without sunscreen. Mushrooms, cheese, and eggs also are great sources of Vitamin D.
Vitamin E protects your cells. Almonds and sunflower seeds have the highest levels of this vitamin. 2-3 servings a week of either will give you the 15 mg your body needs to stay healthy.
Folate helps to form new tissue. It can also help to prevent birth defects so it is highly recommended for pregnant women. 400 mcg a day is recommended for expecting mothers, and you can easily get adequate folate from dark leafy greens, fruit, nuts, and dairy. If you’re not pregnant, just one serving a week is enough.
Iron helps your red blood cells form hemoglobin. Black beans, dark leafy greens, and lentils contain the highest levels of iron. Just one serving a week will give you the recommended 18 mg.
Vitamin K helps your blood to clot. One serving of dark leafy greens a week is all you need to get the necessary 90 mcg and keep your blood healthy.
When your body receives essential vitamins from natural sources, they are more easily absorbed and you receive a higher benefit then just taking supplements. Adding these foods to your weekly meal plan will keep you and your family healthy all year long.
What foods do you consume regularly to get your essential minerals and vitamins? Be sure to pin this for later!