Top 10 Vitamin Foods


The natural health researchers at Institute for Vibrant Living (IVL) have investigated the natural concentrated food sources of vitamins and minerals. Here is their report:


In a perfect world we would get all the vitamins and minerals needed for a healthy body from our diet by eating vitamin rich foods in their natural state whenever possible.


Vitamins are known as "essential nutrients" as they are critical for our body to function properly. For those keen to live as closely as possible to what nature intended, here is a guide to the top 10 vitamin and mineral-rich foods that may help you to get an adequate supply of essential vitamins and minerals for your body.


 The Top 10 "Hit Parade" of Vitamin & Mineral Rich Foods


Tomatoes are rich in lycopene, fiber, Vitamin C and Vitamin A so they are a good all-rounder, which are not difficult to include in most daily diets.


Milk is a very basic food which is rich in vitamins and calcium to support healthy bones and teeth. It is a high protein food and is rich in Vitamin D. For those with dairy allergies or special dietary requirements, rice milk is a good substitute, but women in their 20s and 30s should beware of soy milk as it contains a natural chemical which mimics the hormone estrogen.


Green vegetables are mentioned almost every time when discussing general good health. There is no better source than greens for providing Vitamin C, fiber, calcium, cartenoids and folic acid, all essential for a healthy body.


Salmon and Oily Fish should be part of every balanced diet at least once a week. They provide Omega-3 fatty acids which are good for a healthy heart and brain function. Easy to cook on the grill or in the oven with a squeeze of lemon, oily fish is one of the most important vitamin rich foods.


Brown Rice is a good source of fiber along with Vitamin E which boosts the immune system and is a good antioxidant. Brown rice also has B6, zinc, copper and phytochemicals.


Citrus fruits such as oranges, lemons and grapefruit, and their natural juices, are packed with fiber, folic acid and lots of Vitamin C. We all need Vitamin C to promote our immune system, heal wounds and make collagen for our joint tissue.


Sweet Potatoes are a good thing to add to any diet as they are lower in calories and more nutritious than regular potatoes and are one of the tastiest vitamin rich foods. As well as being high in fiber and cartenoids they are a good source of Vitamin C and potassium. 


Butternut Squash is high in fiber, Vitamin C and Vitamin A, but go easy on the butter when serving these tasty vegetables.


 Green tea is rich in antioxidants and polyphenols and has been shown to help lower cholesterol.


Acai juice is another easy and pleasant way to get a daily dose of Vitamins B1, B2, B3, C and E along with phosphorous, iron, potassium and calcium.



Set yourself a challenge and see how many of these top 10 foods you can include in your diet this week!



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