Winter is coming and with the days get more and more colder we know that one of the way to feel better in a cold season is getting vitamins. Yes today you can buy any vitamins you need but there are all vitamins in food as well. The picking up the right daily ration we can avoid many problems of a health staying healthy and fighting off infections big and small.
First of all this is vitamin D of course, which is able to to prevent multiple sclerosis, as say researchers. They also say that vitamin D can play an important role in reducing depression. Vitamin D vitamin that is naturally present in very few foods, such as sardines, salmon, mushrooms, eggs, fortified milk, fortified cereals, herring, liver, tuna, cod liver oil, margarine.
Calcium (Mineral) presents in milk, cheese, yogurt (all dairy products except butter), peas and beans, canned salmon, collards, beat, broccoli, turnip, spinach (most dark, leafy greens), mackerel, ocean perch, salmon, tofu, almonds, blackstrap molasses, Chinese cabbage, green cabbage, cauliflower, figs, oranges, soy milk, sesame seeds, raisins, chick peas, kelp, rhubarb, carrots
Vitamin C – in red and green peppers, Brussels sprouts, cabbage, oranges, cauliflower, pink grapefruit, strawberries, mustard greens, kiwi fruit, orange juice, broccoli, cantaloupe, asparagus, avocados, collards, dandelion greens, kale, lemons, mangoes, onions, radishes, watercress.
Vitamin E – in vegetables & nut oils, including soybean, corn, safflower, spinach, whole grains, wheat germ, sunflower seeds, almonds
Vitamin K (Fat Soluble) in a green leafy vegetables including spinach, kale, cauliflower, broccoli.
Vitamin B12 (Cyanocobalamin) (Water soluble) is found only in organ meats, clams, ham, cooked oysters, king crab, salmon, tuna, lean beef, liver, blue cheese, milk, shellfish, meat, cheese
Zinc (Mineral) is in cooked oysters, dark meat turkey, beef, lamb, eggs, whole grains, nuts, yogurt, fish legumes, lima beans, liver, mushrooms, pecans, pumpkin & sunflower seeds, sardines, soybeans, poultry, lentils, pumpkin seeds
Iron (Mineral) is found in white beans, spinach (Good Sources) – beef, baked potatoes, clams, eggs, fish, pumpkin seeds, all types of liver; green leafy vegetables, whole grains, nuts, avocados, beets, brewer’s yeast, dates, peaches, pears, sunflower, sesame and squash seeds; soybeans, oysters. garbanzo beans, lentils, lima beans, dried prunes, raisins, pink beans, winged beans