01/11Make sure to add these unexpected nutrients to your diet

Make sure to add these unexpected nutrients to your diet

Some nutrients are more popular than most. They are well known for helping the body to function well in numerous ways.Calcium helps to improve bone health. Magnesium can help improve your energy and fitness levels. These nutritional facts are common. However, there are a few compounds that are not very well known, yet they also help to make the brain and body strong. Here are a few unexpected nutrients you need to add to your diet.

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02/11Vitamin D

Vitamin D

Instead of relying on the sun to get your daily dose of vitamin D, consume the right foods.This vitamin helps to keep your bones strong and also helps the body easily absorb calcium. Milk, yoghurt, orange juice, cheese, and salmon are a few options you can try to get a good amount of vitamin D through food.

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03/11Iron

Iron

Iron ensures that oxygen is supplied to various parts of the body. An iron deficiency can cause a host of health issues like anaemia. Make sure you regularly consume foods that are rich sources of this nutrient.Add iron-rich foods like chicken, soybeans, oatmeal, kidney beans to your diet.

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04/11Potassium

Potassium

You need potassium to maintain healthy muscles, nerves, and fluid balance. It also helps to strengthen your bones and give your energy a boost. Making sure your body has enough potassium may also help lower blood pressure levels. Raw spinach, orange juice, Greek yoghurt, banana and sweet potato are rich sources of potassium.

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05/11Vitamin C

Vitamin C

Vitamin C is present in citrus fruits and red bell peppers. It is a powerful antioxidant that can protect your body against free radical damage and can even help heal wounds faster.

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06/11Vitamin A

Vitamin A

Vitamin A is prominently present in foods like carrots, sweet potatoes and pumpkins. It can help improve your vision, can boost your immune system and can even aid the reproductive system.

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07/11Folic Acid

Folic Acid

Folate is the vitamin that is naturally present in some foods but folic acid is the synthetic version that is found in fortified grains and supplements and is the more preferred version. It works wonders for pregnant women and is recommended to be consumed regularly. Romaine lettuce, avocado, and broccoli are good sources.

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08/11Allyl sulfide

Allyl sulfide

Allyl sulfide is a compound that is commonly found in garlic. It can help improve brain function and prevent changes to gut bacteria that has been linked to memory loss. University of Louisville School of Medicine researchers found mice that received allyl sulfide exhibited better long-term and short-term memory. The best way to obtain this compound is by consuming raw garlic.

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09/11Vitamin K

Vitamin K

You already know calcium does wonders for bone health. However, vitamin K also helps to build bones and strengthen them. Make sure you consume 90 micrograms of K every day to get the most of it. Spinach and kale are rich sources of vitamin K.

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10/11Anthocyanins

Anthocyanins

Berries are very rich sources of anthocyanins, which can help tackle inflammation. It is also what helps to give fruits and vegetables their flavours and colours. These compound can also help reduce your chances of developing cancer, diabetes and, heart disease. You can obtain them from raspberries, blueberries and blackberries. Add these berries to your smoothie, yoghurt or even a salad.

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