Lots of people ask me how to boost their levels of specific nutrients from foods in the diet – it’s easy if you know where it comes from.
Many of us would rather make changes in our diets than take multivitamins on a long tern basis. While vitamins are an essential part of naturopathic treatment in some conditions, a well balanced diet, full of fresh vegetables, fruits, lean protein and whole grains really helps to boost vitality and keep us healthy.
I am going to do a series of posts as general information for people wanting to boost their nutrient levels – in this one we will concentrate on vitamins. Keep in mind fresh is always best and buy organic wherever possible.
With a little bit of nutritional planning, your diet could be rich in nutrients that will benefit your health now and in the future.
- Vitamin A – cod liver oil, livers – veal, beef, lamb and chicken , egg yolks, butter, carrots, tomatoes, rock melon, mango, apricots, peaches, pumpkin, sweet potato, spinach, basil, chives, parsley, dill
Vitamin B1 – Yeast spreads, Brewer’s yeast, wheat germ (fresh), sunflower seeds, sesame seeds, tahini, soybeans, buckwheat, wheat bran, oatmeal, pork, cashews, peanuts
- Vitamin B2 – Yeast spreads, Brewer’s yeast, livers – beef, chicken, lamb and veal , kidney – beef, lamb and veal, almonds, cheese – Parmesan and cheddar, wheat germ (fresh), milk, egg yolk, anchovies, mussels, oysters, broccoli, parsley, chili
- Vitamin B3 – Baker’s Yeats and yeast spreads, rice bran, wheat flour, rice flour, peanuts, red meat, kidney – beef, lamb, veal and pork, liver – veal, lamb, beef and chicken, salmon, chicken, tuna, white fish, sardines, anchovies, sesame seeds and sunflower seeds, passion fruit, chili
- Vitamin B5 – Liver – lamb and chicken, dried yeast, yeast spread, rice bran, cheese – Camembert and brie, egg yolk, mutton, pork, cashews, peanuts, coconut – dried, salmon, crab, mushrooms
- Vitamin B 6 – Kangaroo, chicken, turkey, mutton, veal, salmon, silver beet, egg plant (aubergine), sunflower seeds, pistachio nuts
- Vitamin B 12 – Chicken livers, sardines, mussels, scallops, oysters, mullet, snapper, rabbit, beef, veal, lamb, turkey, eggs, cheese – Camembert, brie
- Folic acid – green leafy vegetables, yeast spreads, liver – chicken and lamb, carrots, celery, spinach, oranges, limes, chickpea and soy flour, wheat germ, hazelnuts, peanuts, sesame seeds, spinach, cabbage, chives and watercress
- Biotin – Rice bran, sun dried tomatoes, almonds, peanuts, hazelnuts, pistachios, sunflower seeds, cooked soybeans, mushrooms, broccoli, pork, chicken, turkey
Vitamin C – Blackcurrant juice, guava, citrus fruits, banana, blackberries, red chili peppers, red and green peppers, parsley, watercress, cabbage, strawberries, papaya, rock melon, broccoli, Brussels sprouts, cauliflower, snow peas
- Bioflavenoids – fresh fruit and vegetables, fresh herbs, tea – green and black, red wine (resveratrol), soy beans, dark chocolate, blueberries, and blackberries, citrus fruits, Brassica family vegetables – broccoli, cabbage etc
- Vitamin D – Herring (pickled), sardines, calamari, cheese, milk, egg yolk – and don”t forget sunlight in moderation
- Vitamin E – Wheat germ, sesame seeds, tahini, sunflower seeds, safflower oil, olive oil, maize oil and canola oil, soy beans, egg yolk, almonds, sunflower seeds, olives
- Vitamin K – Kale – raw, sliver beet, spinach, broccoli, parsley, soybean and canola oil
If you would like some professional nutritional advice on making simple changes in your diet to benefit your long term health make an appointment to see us today.