Thursday, June 7, 2012

Top 3 sources of important Vitamins

Eating a balanced, nutrient-heavy diet, including plenty of vitamins and minerals, is one way to improve your chances of living a long and healthy life. However, as with so much in life, there are no guarantees, and if you have any dependents, then it is prudent to purchase life insurance. This means that if you die, the people who depend on your income will continue to be provided for in a financial sense. If this issue is preying on your mind, it might be worth visiting several financial websites for some inexpensive life insurance quotes.

Vitamins are chemicals that are vital for our bodies to function. Usually, they are not produced in sufficient quantities by the body, so they have to be ingested in the form of food or drink. The exceptions to this rule, in the case of humans, are biotin and Vitamin D as these are produced in ample quantities by the human body in ordinary circumstances. All the other vitamins have to come from our diet, and even small deficiencies can cause parts of the body to malfunction, or function below their optimum level.

Obviously, some foods contain more essential vitamins than others, but which ones are the most effective? It depends on the vitamin(s) in question, but there are a few food types that contain highly concentrated amounts of vitamins and minerals. Here are three of the most vitamin-packed foods:


Received wisdom has it that fruit, vegetables, and whole grains are the most nutritious foods out there, but scientific analysis tells a different story. The most nutritious food of them all, in terms of vitamins and minerals, is in fact one of the most commonly disliked: liver. For example, Turkey liver contains over three times the amount of Vitamin A, vital for vision, skin health, and the immune system, than you would find in the same quantity of sweet potato, which is the best plant-based source of the vitamin. Liver is also rich in Riboflavin, Niacin, Pantothenic Acid, Folate, Choline, Vitamin B12, Iron, Zinc, Copper, and Selenium.

Oily Fish

Oily fish such as salmon and tuna is a rich source of vitamins and minerals, including Vitamin D, Vitamin E, Thiamin, Niacin, Vitamin B6,  Vitamin B12, Magnesium, Potassium, and Zinc. As well as these, oily fish are rich in Omega 3 fatty acids, which are essential for maintaining a healthy cholesterol balance in the bloodstream.

Fruit and Vegetables

For certain vitamins, such as Vitamin C, Vitamin K, Folate, Betaine, and Potassium, fruit and vegetables are by far the most concentrated source, with notable mentions for spinach and sundried tomatoes. However, not all vitamins are available from plant sources, so if you are following a vegan diet, you may need to take vitamin supplements in order to maintain a healthy intake of vitamins.

Ultimately, the best diet is a balance of nutrient-heavy lean meat and fish and plenty of fruit, vegetables, nuts, and wholegrains. For a full rundown of the best sources of vitamins, visit the Nourished Kitchen website.

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