Getting Vitamins From Food (Part Two)

In the first part of this series, you learned about some foods that contain ample amounts of the vitamins and minerals your body needs. The second and final part of the series continues this list and proves that getting the vitamins you need for ample immune support doesn’t have to be expensive or consist of swallowing a handful of pills several times per day.

6. Vitamin D

Now that you’re aware of the various natural ways to meet your calcium requirements, it is important to understand that Vitamin D is necessary so that the calcium can be metabolized and properly used by the body. This vitamin can be found in fish oils and fortified whole-grain cereals, but it is also formed naturally within the body as a result of exposure to sunlight. If you choose to get your Vitamin D the all-natural way, be sure to wear plenty of sunblock. After all, you’re looking to get healthier—not turn yourself into a lobster.

7. Vitamin E

Vitamin E is one of the most powerful antioxidants known to man because it protects cells against damage from little pests known as free radicals, which can promote premature aging or even cause cancer. Vitamin E can be found in large concentrations in foods like sunflower seeds, peanuts and peanut butter, all natural vegetable oils and more. It can also be found in many fortified whole-grain cereals. Vitamin E provides immune support by preventing cellular damage that may overwhelm the immune system.

8. Vitamin K

Vitamin K is essential for the formation and maintenance of healthy bones as well as in the blood clotting process and it may even play an integral role in immune support. Though it doesn’t get as much attention as its Vitamin C and Vitamin B12 cousins, Vitamin K is still a necessary part of your diet and can be found mostly in green vegetables like broccoli, kale, spinach, collard greens, Brussels sprouts and cabbage. Keep in mind that eating foods like broccoli and spinach raw preserves these vitamins and allows you to consume them at higher doses—many people even prefer the taste of raw vegetables over their cooked counterparts.

9. Potassium

Potassium is responsible for maintaining normal fluid levels within the body, controlling blood pressure and even helping to improve immune system function. This is one of the most delicious minerals you can find in the natural diet; things like bananas, sweet potatoes, soybeans and even yellowfin tuna are all prime examples of great-tasting foods that are packed with potassium. In fact, natural sources of this immune booster are often recommended to pregnant women who suffer from leg cramps regularly.

10. Iron

Iron is necessary in the formation of red blood cells and other enzymes within the body as well as for immune support, and women should be especially careful to regulate their iron intake. Iron supplements are known to cause uncomfortable constipation, so it is worth your time to try foods like beans, lentils, eggs and dark green veggies such as broccoli and spinach instead. Not only will you be getting your iron naturally, but your increased consumption of fiber will help you avoid the constipation that is often associated with iron.

All of the vitamins and minerals listed here can be found in foods available at almost any grocery store. Rather than taking pills, drinking shakes or even getting shots from your physician, try eating a wide variety of the foods listed here. You’ll be boosting immune support and, before long, you’ll feel better than ever.

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