Nutrition Essential Guide 📝

We all know eating healthy balanced meals are important for us. We do have a quick access to taking many supplements now. I was also taking supplements until recently I experienced severe upset stomachache from taking supplements.

I have decided to do my best to replace the supplements with real foods the best I can.

Do you want to join me?

First let’s look at each vitamin and what they are for.

🩷 List of vitamins 🩷

Vitamin A: Important for vision, immune function, and skin health.
Vitamin C: Necessary for collagen production, immune support, and antioxidant defense.
Vitamin D: Vital for bone health, immune function, and calcium absorption.
Vitamin E: An antioxidant that supports skin health and protects cells.
Vitamin K: Essential for blood clotting and bone metabolism.
Vitamin B complex (B1, B2, B3, B5, B6, B7, B9, B12): Important for energy metabolism, nervous system function, and cell division.

Ion 📝

We know red meats have high in ion but what if you are plant based? I eat fairly moderately, but I hardly eat red meats.

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In a plant-based or vegetarian diet, you can obtain essential minerals, including ions, from various sources. Here are some examples:

Iron: Found in plant sources like beans, lentils, tofu, and fortified cereals. Consuming vitamin C-rich foods alongside iron-rich foods enhances iron absorption.
Zinc: Seeds (pumpkin seeds, sunflower seeds), nuts (cashews, almonds), legumes (chickpeas, lentils), and whole grains are good sources of zinc in a vegetarian diet.
Calcium: Dark leafy greens (kale, collard greens), fortified plant-based milk (soy, almond, oat), tofu, and some nuts and seeds are rich in calcium.
Potassium: Found abundantly in fruits (bananas, oranges, melons), vegetables (potatoes, sweet potatoes, spinach), and legumes.

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Vitamin D📝

Foods high in vitamin D include fatty fish like salmon and mackerel, cod liver oil, fortified dairy products, eggs, and mushrooms exposed to sunlight. Sunlight exposure is also a natural way for the body to produce vitamin D.

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Vitamin C📝

Foods high in vitamin C include citrus fruits (oranges, lemons, grapefruits), strawberries, kiwi, guava, bell peppers, and broccoli. Incorporating these into your diet can contribute to your daily vitamin C intake.

I am starting from focusing on these above to replace the combination of the supplements I used to take, then slowly adding more!

Let’s make 2024 a year for “healthier me” 🫶