Vitamin Deficiencies

Your local pharmacy shelves are lined with colorful bottles containing vitamins and minerals in pill form. Grabbing a bottle of multivitamins from the store seems like an easy and painless way to get your daily dose of necessary nutrients. However, the vitamins and minerals your body obtains from fresh, whole foods are superior to those manufactured in a factory. Consuming wholesome foods provides your body with an array of essential nutrients as well as the fiber you need for good digestive health. Check out this list of delicious and nutritious foods that are better for your body than popping a multivitamin.

9. Kale


Kale is a leafy green vegetable packed with vitamins and minerals. One cup of chopped raw kale contains over 100% of your daily requirement of vitamin A, vitamin C, and vitamin K. Kale also contains vitamin B6, folate, calcium, iron, potassium, and manganese. You can roast kale in your oven to make healthy kale chips, or try this recipe from Allrecipes for Chef John’s Raw Kale Salad. This recipe combines kale leaves with pistachios and cut persimmons, apples, and oranges. Rice vinegar, orange juice, Dijon mustard, cumin, and red pepper flakes make a tasty dressing.

8. Lentils


A study in Nutrients suggests that lentils and kale provide the body with a complementary set of micronutrients and calories necessary to fight malnutrition. Cooked lentils provide vitamins such as thiamin, riboflavin, niacin, and folate. One cup of boiled lentils contains 37% of your daily value of iron, 18% of magnesium, 36% of phosphorus, and 49% of manganese. Furthermore, one cup of lentils contains 36% of your daily value of protein and 63% of your daily fiber requirement. Cookie and Kate has a recipe for Best Lentil Soup made with kale, lentils, carrots, onion, tomatoes, garlic, and spices.


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