6 Essential Vitamins to Eat Everyday

Are you getting all the nutrients you need for your body? While eating healthy is always on our minds, American diets still lack the essential nutrients our bodies need to prevent chronic disease. A study published in the Journal of Food Composition and Analysis found that about 30 percent of the calories that Americans consume daily come from sweets, desserts, sodas, alcohol, and salty snacks—foods that are not on the longevity checklist, and in fact, perpetuate illness down the road. The good news is that you can easily get the required nutrients to keep your health in peak shape! Keep reading to find out which foods will keep you looking and feeling like a healthy superstar!

1. D-licious!

In addition to promoting bone health, vitamin D is also a major factor in regulating metabolism, taming hunger cravings, and boosting your immune system. It is no surprise, then, to see more sniffles in the cold winter months when we are bundled away from the vitamin-D-giving sun. For an immune zoom, don't be shy to show a little skin! Multiple studies demonstrate the association between increased vitamin D intake and reduced risk for colorectal, skin, breast, and prostate cancers. With the help of calcium and magnesium, vitamin D also improves bone development and cardiovascular health. If you seek a recipe for vitality and longevity you can start with vitamin D as one of the key ingredients and soak in some sunrays. If you prefer to stay in the shade, eat up vitamin D foods.

Vitamin D eats: herring, salmon, halibut, cod liver oil, catfish, mackerel, oysters, sardines, tuna, shrimp, eggs, shiitake mushrooms

2. Fish for the Omega

Omega 3 fatty acids have been under the research spotlight for quite a long time, due to their amazing health properties. Fatty acids are the building blocks of fats, which are vital nutrients. These mighty omegas curb inflammation, regulate blood clotting, build cell membranes and support cell health. Omega 3 is a polyunsaturated fat, which contributes to peak cardiovascular health by reducing blood triglycerides and LDL cholesterol. Because the body doesn’t produce omega 3, it is essential that we obtain it from our diets. Unfortunately, most diets lack adequate amounts so make sure you consume omega-rich foods regularly.

Omega 3 eats: fatty fish like salmon, tuna, sardines, and mackerel, walnuts, flaxseeds, hempseeds, wild rice; of course, you will also find these in omega 3 fortified dairy products and omega 3 enriched eggs

3. Protect Your Cells with Vitamin E

As an antioxidant, vitamin E protects our cells from free radicals, and may help protect against cancer and Alzheimer’s disease. It is one of the four fat-soluble vitamins that our bodies require for optimal functioning. However, up to 93% of Americans lack sufficient amounts in their diet. Numerous foods provide vitamin E. Nuts, seeds, and vegetable oils are among the best sources of vitamin E, and significant amounts are available in green leafy vegetables and many fortified cereals.

Vitamin E eats: sunflower seeds, wheat germ, almonds, hazelnuts, peanuts, olive oil, spinach, broccoli, kiwifruit, mango, and tomatoes

Bonus Tip: A quick way to get your essential vitamins and nutrients is in liquid form. Try my Liquid Whole Food Vitamins formula made with organic ingredients.

4. Chew on Calcium

As the largest mineral in our bodies, calcium partners with vitamin D to keep our bones in peak shape, as well as to maintain proper nerve function and healthy blood pressure. Low intake of calcium has been associated with elevated blood pressure. It is best to receive our calcium from natural food sources to reap the benefits. The recommended daily intake is 1,000 milligrams per day for adults 19 to 50 years old and 1,200 mg for those over 50. Pregnant and breastfeeding women may require more.

Calcium eats: dark leafy greens, oranges, sardines, broccoli, nuts, seeds, salmon, apricots, currants, tofu, figs, and low-fat dairy products. If your diet does not include adequate amounts of calcium, you may take 1,000 mg calcium daily.

5. Munch on Magnesium

Another bone builder that about 56% of Americans lack is magnesium. It also maintains blood circulation, supports cardiovascular health, and helps your muscles and nerves relax.

Magnesium eats: nuts, Swiss chard, dark leafy greens, sunflower seeds, dark chocolate, squash, pumpkin, cucumbers, black beans, navy beans, cereals, and bran. Men should aim for about 420 mg/day and women 320 mg/day.

6. Vitamin C

Despite its high antioxidant content, over 30 percent of Americans are not getting enough vitamin C. This super vitamin is crucial for boosting your immune system, helping wounds heal, protecting against cancer, and fighting against free radical damage. The daily dosage for men includes 75 mg, while women require 90 mg, which is equivalent to one cup of chopped broccoli.

Vitamin C eats: broccoli, red bell peppers, cauliflower, parsley, lemon juice, strawberries, romaine lettuce, tomatoes, kiwi, papaya, guava—just about all fruits and vegetables have some amount of vitamin C!

I hope that you will increase your intake of these important nutrients for a season of longevity!

You can learn more about food and longevity in The Natural Health Dictionary, a comprehensive guide that answers all your questions about natural remedies, healing herbs, longevity foods, vitamins, and supplements. In addition, you can find more ways to live a long and healthy life in Secrets of Longevity: Hundreds of Ways to Live to Be 100, which is now available on Kindle

Follow me on Twitter to get insider tips and to ask your health questions.

May you live long, live strong, and live happy!

—Dr. Mao

This blog is meant to educate, but it should not be used as a substitute for personal medical advice. The reader should consult his or her physician or clinician for specific information concerning specific medical conditions. While all reasonable efforts have been made to ensure that all information presented is accurate, as research and development in the medical field is ongoing, it is possible that new findings may supersede some data presented.

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