8 Foods to Get Your Daily Vitamins
The following eight foods may keep you healthy. Each food listed has more vitamins and minerals that you can eat as a snack instead of heading for high sugar drinks for a lift.
Low levels of vitamin B12 and folate are common in patients suffering from depression, and studies show that a lack of these essential nutrients can also inhibit the effectiveness of antidepressants. Getting the proper amount of folic acid and vitamin B12 is crucial for proper neurological function, and one cup of cooked asparagus (around 10 spears) offers 50 percent of your daily requirement.
Have the highest concentration of the trace mineral selenium; eating just four grams will provide more than 100 percent of the recommended daily intake. Several studies and literature reviews provide evidence that supplementing a diet with extra selenium may help improve mood. People who lack this essential nutrient are more likely to be depressed.
The University of Maryland Medical Center claims that 90 percent of Americans don’t get enough chromium in their daily diet. A half cup of broccoli provides 11 micrograms of chromium, almost 50 percent of the recommended daily intake. This trace mineral works directly with mood regulators in the brain, and it aids in managing levels of mood-boosting neurotransmitters like serotonin, norepinephrine, and melatonin.
A steaming pot of chili is a comfort that fills the soul and the tummy, especially when it’s made with kidney beans. What sets kidney beans apart from other legumes is their folate content, with one cup of cooked beans providing 58 percent of the daily recommended value. Studies dating back to the 1960s show that patients with depression often exhibit a folate deficiency.
Chilly mornings and overcast skies affect our natural intake of vitamin D, a nutrient especially important for alleviating depression as well as managing calcium in the blood, bones, and gut. Fortunately, sunlight is not the only source of vitamin D; it can also be consumed inside at the dinner table. Portabello mushroom farmers expose their crops to additional lighting, which boosts the vitamin D content by almost 3,000 percent. Increasing vitamin D intake has been used as an easy and cost-effective way to lessen the effects of depression.
Within sunflower seeds are two important mood regulating nutrients: magnesium and folate. A deficiency in magnesium can result in feelings of fatigue and nervousness, while a dearth of folate leads to irritability, depression, and insomnia. A quarter cup of sunflower seeds provides the body with 28 percent of the daily-recommended intake of magnesium and 20 percent of the recommended amount of folate. Use sunflower seeds in trail mixes and salads.
Pistachios are one of the healthier options. Raw pistachios are filled with essential nutrients and have a number of health benefits, helping you to control your body weight and lowering your risk for heart problems. Dry roasted pistachios provide 25 percent of the daily value for vitamin B-6, 15 percent of the daily value for thiamine and phosphorus and 10 percent of the daily value for magnesium. They may also help to lower cholesterol
Swiss chard contains magnesium, an essential mineral for neurological health. Magnesium is not prolific in the American diet because of our overreliance on refined carbohydrates that have their minerals stripped away. A deficiency in this mineral, however, can lead to a number of different mental health-related symptoms such as anxiety, irritability, confusion, and sleeplessness. Swiss chard is excellent in a raw salad and tasty cooked with lemon juice and olive oil.
Enjoy getting healthy with these great foods, seeds, and nuts!