Best Vitamin Rich Foods

allyson2212

Ive been logging in for over a week now, and Im disapointed to see that even though Im eating healthy, Im still not to my RDA of some very important vitamins. I prefer to get my vitamins from whole foods since they absorb into the body better than pill form, so I am looking for some good vitamin rich foods that I can add to my diet! Any advice is appreciated!

*Sorry, Ill clarify. I eat mainly lean protiens and vegitables for lunch and dinner. In the morning I have oatmeal with flaxseed and milk. Ill usually have whole wheat bread or whole wheat tortillas. I eat about 1/3 cup of natural cheese within the day, and have been having baby carrots and green tea for snacks. Im lacking iron about 30-40% and Vitamin C 20-30%. The rest are pretty much on target, but Im still looking for all around vitamin rich foods too.

Allyson

Arienna

What are some things that you normally eat?

Solandra

Which vitamins are you lacking?

siobhannestor

Hi Allyson, here is one online source for finding out where to get what you're lacking:

http://www.healthalternatives2000.com/vitamins-nutrition-chart.html

One note regarding supplementation (my job with the health department) - there are two vitamins that it is almost impossible to get in adequate amounts from food - Vitamin D (nutritionists are beginning to recommend 2000 IU per day based on recent research) and folate - while there are some very good food sources, the body only absorbs 50% of what it gets from food, 100% from supplements. Another alternative - eat a bowl of cereal fortified with 400 mcg daily - body will absorb 85% of that & you can make up the rest in your diet (avocados, beans, eggs, dark leafy greens, oranges). If you take a supplement, need to take it with other B vitamins. Also, if you are a vegan, taking a B-Vitamin complex is crucial as B-12 is only available from animal products.

Good luck!
Shivaun