You don’t usually hear about vitamin A as much as some of the other vitamins (like vitamin D) but it’s just as important for your body. Here’s why:
• Good Eyesight Vitamin A is vital in converting the light that enters your eyes into the electrical signals sent to your brain. One symptom of a vitamin A deficiency may be night blindness, where you have no trouble with vision during the day but struggle at night as your eyes try to pick up low light levels. Vitamin A also helps slow the decline in good vision that people experience as they age. • Immunity Boost There are several of your body’s natural defenses that vitamin A plays a crucial role in. One is the function of mucous barriers that help trap infectious bacteria. Another is the production of white blood cells to clear pathogens from your blood. Being deficient in vitamin A can lower your defenses and make you more likely to get sick and slow recovery as you try and get better. • Growth and Reproduction Vitamin A is needed to keep reproductive systems in men and women healthy and also to support normal development of embryos during pregnancy. It helps support production of sperm cells and also improves egg quality and implantation. During pregnancy it helps develop the major organs, skeleton, and nervous system of the unborn child. • Reduce Cancer Risk Further human studies are needed, but it seems that getting adequate vitamin A (specifically in the form of beta-carotene from plant sources) may help reduce the risk of some types of cancer. Since cancer occurs when abnormal cells start to grow or divide uncontrollably and vitamin A plays an important role in the development of your cells, scientists continue to study its role in cancer prevention.
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🍖 Sirloin steak, sometimes called top sirloin, is a boneless cut of steak that comes from the rear section of a cow.
🍖 It’s known for its distinctive beefy flavor and is somewhat tender, making it easy to cut into any size. 🍖 Sirloin steak is especially useful in kabobs, fajitas, and stir frys, such as our Teriyaki Steak Stir-Fry on the menu. 🍖 A 3oz serving has only 150 calories but provides 26g of protein, 4.9g of fat, and 0g of carbs. 🍖 Aside from being an excellent source of protein and complete amino acids, sirloin steak is also an excellent source of niacin, B6, B12, zinc, and selenium. 🍖 Additionally, it’s a good source of riboflavin, phosphorus, and choline. Closing out our list of the most nutrient-dense foods, let’s look at those at the end of the alphabet:
💠 Quinoa - This ancient grain is a good source of many important nutrients such as folate, magnesium, zinc, and iron. One cup also has 8g of protein and 5g of fiber. 💠 Spinach - Leafy green spinach is high in fiber, and is an excellent source of vitamins A, C, and K1, as well as folic acid, iron, and calcium, among others. It can help improve eye health, reduce oxidative stress, and reduce blood pressure levels. 💠 Spirulina - This blue-green algae grows in both fresh and salt water and may just be the single most nutritious food on the planet. It contains good amounts of B vitamins, copper, and iron, and small amounts of most other vital nutrients. A one-tablespoon serving contains 4g of high quality protein with all of the essential amino acids. 💠 Sweet Potatoes - A single sweet potato provides you with 400% of your daily vitamin A, which can help keep your eyes and immune system healthy. They’re also rich in vitamins B and C, calcium, iron, magnesium, phosphorus, potassium, and antioxidants. 💠 Swiss Chard - In the same family as quinoa, spinach, and beets, swiss chard is an excellent source of many different vitamins and minerals that can help with everything from proper organ function, to blood health, bone building, and healing. 💠 Tomatoes - Among their vitamin C and potassium benefits, tomatoes also boast high levels of an antioxidant called lycopene, which has been shown to reduce the risk of heart disease and even cancer. 💠 Walnuts - Snacking on walnuts is a great choice. They are a little rich in calories because of their content of good fats, but they are also a good source of omega 3 and 6 fatty acids. They also contain many different vitamins and minerals. 🐉 Dragon fruit is also known as pitaya, pitahaya, or strawberry pear.
🐲 Its name comes from its appearance. Dragon fruit looks like a bright pink artichoke with red skin and green pointy scales that resemble a dragon. The pulp on the inside of the fruit is usually white or red with black seeds. 🐉 Dragon fruit grows on a type of cactus known as the Honolulu Queen. 🐲 Its unique flavor can be described as a slightly sweet cross between a kiwi and a pear. 🐉 A 3.5oz serving contains 60 calories, 1.2g of protein, 13g of carbs, 3g of fiber, 10% of your daily magnesium, and some iron and vitamin C. Because of its combo of low calories and good amounts of vitamins, it’s considered a nutrient-dense fruit. 🐲 Dragon fruit also contains several different types of antioxidants. Picking up where we left off last time with the most nutrient-dense foods, let’s look at those that start with L and go through P:
💠 Lentils - Ranging in color from yellow and red to green or brown, lentils are packed with B vitamins, magnesium, zinc, and potassium. A one cup serving will also provide 18g of protein as well as 37% of your daily iron needs. 💠Mushrooms - Not only are they free of fat and cholesterol, mushrooms are also low in sodium and calories. Their health benefits include fiber, antioxidants, B vitamins, copper, and potassium. 💠 Oats - Oats are among the healthiest grains of all and a good source of carbs, fiber, and are higher in protein than most grains at 13g in a half cup serving. You’ll also get 191% of your manganese, 41% of your phosphorus, 34% magnesium, 20% iron, and 39% vitamin B1. 💠 Onions - Belonging to the unique group of plants known as alliums, onions are particularly high in vitamins C and B and a good source of potassium and antioxidants. 💠 Peas - One cup of peas offers up 8g of protein as well as 8g of fiber. They’re also rich in copper, manganese, phosphorus, B vitamins, and in vitamins A, K1, and C. They even contain several different types of phytochemicals that can help with everything from eye health to blood sugar regulation. 💠 Pomegranates - The small pink seeds of the pomegranate yield good amounts of fiber, vitamins C and K, potassium, antioxidants, and even some calcium and protein. 💠 Potatoes - Don’t let the carbs scare you away - potatoes have lots more than that to offer such as 30% if your daily vitamin C. They also provide potassium, vitamins B and K, iron, magnesium, zinc, copper, and manganese. 💠 Pumpkin - This bright Fall favorite provides vitamins A, B, and C, copper, fiber, folate, and manganese. Additionally, the calcium, potassium, and magnesium it offers can help with heart health and blood pressure levels. Iodine is an essential mineral you must get from eating foods that contain it. It’s needed by your thyroid for proper hormone production and you’ll see it added to “iodized” table salt because of its importance. If you’ve switched to natural sea salt or Himalayan pink salt, those aren’t fortified with iodine but don’t worry, there are still plenty of other sources of this mineral:
🔹 Seaweed - Kombu, kelp, wakame, and nori specifically 🔹 Cod 🔹 Dairy - Milk, yogurt, cottage and other cheeses 🔹 Shrimp 🔹 Tuna 🔹 Eggs 🔹 Lima Beans 🔹 Prunes Cilantro is a bright green herb that’s used frequently in Mexican, Asian, and Middle Eastern dishes. It adds a refreshing citrusy and peppery flavor to meals but does it also add health benefits? It does! Let’s take a look:
🌱Vitamins and Nutrients While it brings brightness in flavor and color, cilantro also adds a good mix of vitamins and nutrients to whatever it’s in. A quarter cup (golf ball-sized) serving yields 16% of your daily value of vitamin K (to boost healing and bone health) as well as 5% of your vitamin A and 2% of your vitamin C. Those can help keep your immune system strong. 🌱Low in Calories More good news - all the vitamins mentioned above will only cost you 1 calorie! 🌱Antioxidants Cilantro actually belongs to the same family of plants as carrots, so they contain some of the same antioxidants - beta carotene and lutein being a couple of them. Another group of antioxidants called polyphenols have been shown to reduce inflammation and prevent cell damage to help reduce the effects of aging. 🌱BONUS FACT There’s a genetic variant that around 14% of the population has that makes them highly sensitive to a compound in cilantro called aldehydes. This sensitivity causes cilantro to taste more like soap or dirt to them, so keep in mind not everyone has the same experience with it! 🔆 Vitamin D is a fat-soluble vitamin that comes in three varieties: D1, D2, and D3.
🔆 Your body can produce it naturally from sunlight exposure or you can get it from certain foods and supplements. 🔆 It’s most widely known for its role in regulating the absorption of calcium and phosphorus for bone health, helping keep bones from becoming brittle or misshapen and avoiding conditions like rickets and osteoporosis. 🔆 It serves many other important processes in your body though. One of them is reducing inflammation. Additionally it can help support cell growth, metabolize glucose, and boost immune system function. 🔆 Another interesting benefit of proper vitamin D levels is neurological health. Because it helps preserve the integrity of neurons, it helps protect our neurological processes from inflammation. This can help reduce the risk of cognitive decline and degeneration of the nervous system. 🔆 One form of vitamin D3, calcitriol, has been shown to boost levels of antioxidants like glutathione, which can help protect nerve pathways in the brain. Basically, it helps to protect your brain against the effects of aging. 🔆 A review of over 7,000 people also found that depression and anxiety might be improved by increasing vitamin D levels. We’re back with some more of the most nutrient-dense foods around. This time let’s look at the ones that start with C and go through the letter K:
💠 Carrots - They’re crunchy and a great source of vitamin A (in the form of beta carotene) and a good source of B vitamins, vitamin K, fiber, and potassium. There are also several helpful plant compounds such as lutein and lycopene in carrots. 💠Celery - This unique vegetable is packed with 12 different antioxidants as well as vitamins C, A, K and minerals like iron, magnesium, and potassium. 💠 Chia Seeds - These tiny but mighty seeds are stuffed with 11 grams of fiber and good amounts of calcium, manganese, omega-3s, and even some protein in a single ounce. 💠 Cruciferous Vegetables - Included in this category are broccoli, cauliflower, cabbage and brussel sprouts. They’re low in calories but high in things like vitamins C, E, and K and their phytonutrients can help relieve inflammation. 💠 Garlic - The active compound in garlic, allicin, has been shown to lower blood pressure and cholesterol. It also contains high amounts of vitamins B1, B6, and C as well as calcium, copper, manganese, and potassium. 💠 Green Beans - You might not suspect it, but green beans are rich in many vitamins and nutrients such as calcium, iron, magnesium, folate, and vitamins C and A. Their combo of zero cholesterol, low sodium, and high fiber make them heart healthy. 💠 Kale - Their leafy goodness is loaded with vitamins A, B6, C, and K1 as well as potassium, magnesium, copper, calcium, and several antioxidants. We’ve picked out some of the most nutrient-dense foods you can get your hands on and want to share them with you. So in alphabetical order, let’s take a look at A through B:
💠 Almonds - They’re portable and loaded with antioxidants, fiber, vitamin E, and magnesium. 💠 Amaranth - This ancient grain (technically considered a pseudocereal) is kind of like quinoa’s cousin and provides protein, fiber, calcium, iron, manganese, and selenium. It’s also gluten-free. 💠 Artichokes - They may not look like much, but artichokes (technically not a vegetable, but a type of thistle) are a good source of fiber, vitamins C and K, and folate. They also bring iron, potassium, and magnesium. One serving also contains 4g of protein with only 60 calories. 💠 Asparagus - Low in calories, but huge on nutrition, asparagus has lots to offer including folate, potassium, phosphorus, and vitamins A, C, E, and K. There’s also some protein and fiber in there. 💠 Avocado - Loaded with healthy fats and fiber, avocados also contain vitamin C and potassium among over 20 other vitamins and minerals. They’re also low in carbs and keto friendly. 💠 Beets - We recently had an entire post about beets, but the short version is: they’re low in calories but high in nutrition. Bringing folate, manganese, and copper, beets can help with everything from heart health to growth and even athletic performance. 💠 Bell Peppers - While they’re composed of mostly water and some carbs, bell peppers have around 160% of your daily vitamin C needs as well as vitamins K1, E, A, folate, and potassium. This combo can help with blood and bone health, nerve and muscle development, and eye health. 💠 Berries - Whether you go for blueberries, raspberries, or strawberries, you can’t lose. They pack high amounts of polyphenols (plant antioxidants) that can help avoid several chronic health conditions. They also contain vitamins C and K, manganese, and a variety of minerals and phytochemicals. |
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