The most common dietary forms of vitamin D are vitamin D2 and D3 . We can find D2 in plant foods like mushrooms, and UV-enriched mushrooms can be a very significant source of vitamin D. In contrast, we can find vitamin D3 in animal foods, and oily fish contains particularly high levels . One thing’s for sure – experts recommend fueling your body with healthy food before you turn to supplements. However, eating more fruits and vegetables can help boost general heart health by providing a range of vitamins, minerals, antioxidants, and fiber. Really high doses of nicotinic acid (1,000–3,000 mg/day) can have more adverse effects.
- Liver is such an effective source of vitamin A that some sources recommend eating liver no more than once a week to avoid consuming too much of the vitamin.
- This nutrient deficiency is mainly related to poverty, as an inadequate diet usually causes it.
- Although you can get many of these nutrients in a daily supplement, nearly all of them can also be found in the foods you eat—or should be eating—every day.
- What’s more, potatoes are believed to improve blood sugar control, boost immunity and reduce the risk of heart disease.
- Traditionally, some have used alfalfa sprouts to treat a range of health conditions, such as arthritis and kidney problems.
- Both are essential for normal growth and optimal health.
Namely, one ounce of dry-roasted sunflower seeds covers 13% of vitamin B3’s DV, making these seeds valuable niacin food sources. What’s more, they are a great source of vitamin B6 and some crucial minerals, such as iron and charcle toothpaste kazue magnesium. Besides meat and fish, various foods of plant origin are high in niacin. In other words, there are several vitamin B3 foods vegetarians could include in their diet. One cup of cooked brown rice covers 33% of niacin’s DV. Additionally, its dietary fiber is considered to lower the risk of heart disease death.
Vitamin E is an important vitamin for organ function. Sources of vitamin E include vegetable oils, avocados, spinach, seeds and nuts, and whole grains. Vitamin A is a fat-soluble vitamin also known as retinol. The RDA of vitamin A is 700 micrograms for women and 900 micrograms for men. Vitamin A is in many dairy products and yellow- or orange-colored fruits and vegetables.
Since it’s a high-fiber food, bulgur wheat is an excellent addition to a fiber-rich and low-fat diet, helping with weight management. Since whole grains are more nutritious than refined grains, this type of bread is an excellent choice for those looking for foods rich in niacin. One slice of whole-wheat bread will supply you with 9% of niacin’s DV. Furthermore, it’s packed with a range of important minerals, like magnesium, iron, and selenium. That’s why it is important to include vitamin B3 foods in your diet. If you are not sure where niacin can be found, this article will provide you with a list of healthy foods that contain this vital nutrient.
Moreover, this fruit is an excellent source of fiber and minerals, such as potassium and magnesium. Bananas are linked to digestive health, weight loss, and heart health. Broccoli contains large amounts of several minerals and vitamins, including B3. Namely, half a cup of boiled, drained, and chopped broccoli supplies 3% of niacin’s DV. Besides vitamin B3, vitamin K and vitamin A can also be found in this veggie in high concentrations. Notably, a cup of cooked bulgur offers 9% of the vitamin’s RDI.
Despite raisins’ health benefits, you should always eat them in moderation as they are high in sugar. The RDA of calcium is 1,000 milligrams for men and women ages 19 to 51; for women 51 and older and for men older than 70, it increases to 1,200 milligrams per day. Most dairy products like milk, cheese and yogurt are good sources of calcium.
Vitamin C And Mental Health
These include Vitamins A, B9, C, E, K, and Beta Carotene. Other nutritious cruciferous vegetables include brussels sprouts, cabbage, and cauliflower. Vitamin and mineral supplements from a bottle simply can’t match all the biologically active compounds teeming in a well-stocked pantry. As a service to our readers, Harvard Health Publishing provides access to our library of archived content. Please note the date of last review or update on all articles.