Therapist, dermatologist Irina Baranova said that it is quite difficult to gain the daily requirement of vitamins and microelements through nutrition alone, especially if a person is watching their weight.
In her blog, she listed the “vitamin bombs” that should definitely be in the diet:
Salmon. Leader in omega-3 and other healthy fats. It contains a lot of potassium, phosphorus, chromium, vitamins B, PP and D. Salmon contains the antioxidant astaxanthin, which slows down the aging process.
Broccoli. It contains a lot of fiber, potassium, phosphorus, calcium, magnesium, iron, zinc, manganese, sulfur, vitamins C, B1, B2, B5, B6, PP, E, K, provitamin A, as well as vitamins PP, U and beta carotene.
Avocados are rich in healthy monounsaturated fats that help control your appetite. They remove bad cholesterol and reduce the risk of heart disease. It contains a lot of choline, vitamins A, B1, B2, B5, B6, B9, C, D, E, H and PP, as well as macro- and microelements: potassium, calcium, magnesium, copper and manganese, iron, phosphorus and sodium . It is ahead of bananas in terms of potassium content.
Avocado is also rich in dietary fiber, which helps normalize digestion and maintain healthy intestinal microflora. It is a good source of antioxidants, which help protect cells from free radical damage. Avocados can help improve the absorption of nutrients from other foods due to their healthy fat content.
Beef liver. It contains a lot of vitamins A, C, D, E, K, group B. It is rich in potassium, calcium, magnesium, copper, sodium, selenium, phosphorus, zinc, and especially iron. Contains a large amount of selenium, which is a powerful antioxidant.
Tomatoes. They contain a lot of fiber, pectin, carotene, vitamins C and E, B vitamins, and folic acid. The anti-cancer properties of tomatoes have been confirmed by many scientific studies. Contains the antioxidant lycopene.
Lycopene is a natural pigment that is a type of carotenoid and it gives the red color to fruits and vegetables, especially tomatoes. Lycopene is a powerful antioxidant that can help protect cells from free radical damage. Reduces the risk of developing cardiovascular diseases and certain types of cancer. Lycopene is best absorbed by the body when it is consumed with a small amount of fat, so adding a little oil to tomatoes or other foods containing lycopene can improve its absorption.
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Important! Information is provided for reference purposes. Ask a specialist about contraindications and side effects and under no circumstances self-medicate. At the first signs of illness, consult a doctor.