Vitamin A is essential for healthy eyes, skin, bones, immune system strength and even effects your reproductive organs. Women need 2,333 IU of vitamin A daily and men need 3,000 IU daily. Here are some foods that you can include in your daily diet to ensure that you get your recommended dose. Liver, fish oil, sweet potatoes, carrots, dark lettuce, butternut squash, dried herbs, cantaloupes, whole milk, dried apricots and fortified breakfast cereals like oatmeal.
Vitamin B helps your metabolism, cell growth and division and also improves the functioning of the immune system and central nervous system. Women's recommended daily dose is 3 mcg and men's recommended daily does is 2 mcg. When it comes to B1, B2 you only need to take between 1.1 and 1.5 daily. It is only vitamin B6 that men and women need larger quantities of. 14mg for women and 16mg for men each day. Foods that you can include into your every day diet to ensure your dose of vitamin B are: meat products, oysters, eggs, shellfish, chilly peppers, bell peppers, turnips, lentils, molasses, kombucha, nutritional yeast and tempeh.
Vitamin C destroys the harmful free radicals, enhances immune system and production of good cholesterol, promotes iron absorption and lessens cancer risk. The recommended daily dosage is 60mg, which you can achieve by eating any/all of the following daily: oranges, lemons, strawberries, mango, kiwi, papaya, raw broccoli, spinach, kale, brussel sprouts, red and green peppers.
Vitamin D helps in the regulation of blood sugar and blood pressure, checks calcium imbalances, helps in cell differentiation and prevents ailments like osteoporosis, Alzheimer’s disease, multiple sclerosis, etc. I personally have a severe deficiency in this vitamin and I take 5000 IU daily of it (not the best way). The recommended dosage for adults is 15mcg daily. You can get it daily and NATURALLY through these foods: yoghurt, margarine, ready-to-eat cereals, beef livers, eggs, fishes like sardines, salmons, tuna and mackerel, milk, cheese, fortified soy products, mushrooms and orange juice.
Vitamin E safeguards skin from ultraviolet rays, checks cell damage due to free radicals and prevents ailments like prostate cancer or Alzheimer’s disease. The recommended dosage for adults is 400 IU daily. You can get it by eating the following foods: mustard greens, turnip greens, sunflower seeds and oil, wheat germ oil, asparagus, broccoli, papayas, pumpkins, tomatoes, nuts like almonds and hazelnut, collard, mangoes, avocados and rock fish.
A great way to be sure you're getting all of these vitamins is by making a smoothie. You can mix together multiple (yummy) ingredients and get all of your daily vitamins right at the start of your day! I absolutely love smoothies and I personally think that every single person should have at least one a day - if not more. It's a great way to incorporate healthy eating into your lifestyle and very simple!
I'm going to make some lunch and possibly start on that stupid beach body challenge. I hope this post inspires you all to eat healthier and make sure you get your vitamins!
Love, Inspiration and Happiness always,
P.s. I'll be posting a picture of my vision board tomorrow!
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