Shell foods or shells generally tend to be loaded with nutrients. In general it is better to obtain nutrients from food, than from supplements. That said, some foods are much more nutritious than others. In some cases, a portion of a given food can meet more than 100% of the daily needs of one or more nutrients. Here are 8 healthy foods that contain amounts as or higher than multivitamins. In certain nutrients.
Kale or kale is very healthy. It is one of the foods with more nutrients on the planet, and is particularly rich in vitamin K1. Vitamin K1 is essential for blood clotting and can play an important role in bone health. One cup, or 67 grams, of fresh kale contains the following nutrients in extremely high amounts:
- Vitamin K1:900% of the RDI (Recommended Daily Intake).
- Vitamin C:134% of the RDI.
- Copper:111% of the IDR.
In addition, kale is also high in fiber, manganese, vitamin B6, potassium and iron.
Summary: Kale contains very high amounts of vitamin K1, vitamin C and copper. A single serving of fresh kale provides more than 100% of the RDI for these nutrients.
Iodine deficiency is one of the most common nutrient deficiencies in the world, affecting almost a third of the world’s population. Iodine deficiency causes thyroid problems in adults. In addition, during pregnancy, the risk of mental retardation and developmental abnormalities in the fetus may increase. Seaweed, such as kelp, nori, kombu and wakame, are all very rich in iodine. The recommended daily intake is 150 micrograms / day. However, different types of seaweed contain varying amounts of iodine:
- Wakame:1 g has approximately 30-110 micrograms, which is close to the IDR.
- Kelp:1 g can have 700-1500 micrograms, or 460-1000% of the RDI.
“Sporadic consumption of seaweed is a cheap and effective way to prevent iodine deficiency”.
However, some types of seaweed, such as Kelp seaweed, should not be consumed daily. Only one gram can exceed the upper level of safe intake, which is 1100 micrograms per day. Otherwise, exceeding the recommended amount may cause adverse effects.
Summary: Seaweed is an excellent source of iodine, since one gram provides 20-1000% of the RDI. However, Kelp has iodine levels much higher than other types of algae, and should not be consumed daily.
The liver is the most nutritious part of any animal. It is rich in essential nutrients, including vitamin B12, vitamin A, iron, folate and copper. Vitamin B12 intake is particularly important, as many people lack it. It plays a crucial role in the health of cells, the brain and the nervous system. Beef liver contains high amounts of vitamin B12, vitamin A and copper. A 100 gram (3.5 oz) serving may contain the following amounts of these nutrients:
- Vitamin B12: 1200% of the RDI.
- Vitamin A:6-700% of the RDI.
- Copper:6-7% of the RDI.
Just keep in mind not to eat liver very often, only once or twice a week, due to excessive accumulation of these nutrients can cause side effects.
Summary: The liver contains very high amounts of vitamin B12, vitamin A and copper. However, it should not be consumed more than once or twice a week.
4. Brazil Nuts:
If you have selenium deficiency, Brazil nuts can be the perfect snack. Selenium is essential for overall health. It is necessary for thyroid function and the immune system; it also serves as an antioxidant. The recommended daily amount is 50-70 micrograms, which can be achieved by consuming only one large Brazil nut. Each nut can provide up to 95 micrograms of selenium. The upper tolerance level of selenium is set at approximately 45 micrograms for infants under 6 months up to 400 micrograms per day for adults, so daily intake must be controlled so as not to exceed daily selenium intake.
Summary: Brazil nuts are the best dietary source of selenium. Only one large nut contains more than the recommended daily amount.
Clams and oysters are among the most nutritious seafood. The clams are full of vitamin B12. In fact, 100 grams provide more than 1600% of the IDR. In addition, they contain high amounts of other nutrients such as B vitamins, potassium, iron and selenium. Oysters are another type of nutritious seafood. Containing abundant levels of zinc and vitamin B12, 100 grams of oysters contain 2-600% of the RDI of these nutrients. Clams and oysters can be the perfect food for the elderly, since after 50 years it is recommended to consume large amounts of vitamin B12. This is because the ability to absorb vitamin B12 in the digestive system tends to decrease with age.
Summary: Clams and oysters both contain high amounts of vitamin B12, which is very important for people of legal age. Seafood is also high in many other nutrients.
Sardines are small, oily and nutrient-rich fish. Although they commonly come in cans, sardines can also be cooked on the grill, smoked or pickled when they are fresh. Sardines are very rich in AEP (eicosapentaenoic acid) and ADH (docosahexaenoic acid), which are essential omega-3 fatty acids, which have been linked to improved heart health. A serving of 92 grams (3.75 oz) contains more than half of the RDI for these essential fatty acids. It also contains more than 300% of the RDI for vitamin B12. In addition, sardines contain a little of almost all the nutrients we need, including high amounts of selenium and calcium.
Summary: Sardines are a fish very rich in nutrients. They contain high amounts of essential fatty acids and more than 300% of the RDI of vitamin B12.
7. Yellow Peppers:
Yellow peppers are one of the best dietary sources of vitamin C. Vitamin C is an essential vitamin. It is also soluble in water, which means that exaggerated amounts are not stored in the body. Therefore, having a regular supply of vitamin C in the diet is very important. Vitamin C deficiency, also known as scurvy, is very rare these days. Symptoms include fatigue, rashes, muscle pain and bleeding disorders. High vitamin C intake has been linked to increased immune function, a lower risk of DNA damage and a lower risk of several chronic diseases. A large yellow pepper, approximately 186 grams, provides almost 600% of the recommended daily intake of vitamin C, which is 75-90 mg. To get an idea, yellow peppers contain about 3-4 times the amount of vitamin C found in oranges.
Summary: Yellow peppers are an excellent source of vitamin C. A large pepper provides almost 600% of the recommended daily amount, which is approximately up to 4 times the amount found in oranges.
8. Cod Liver Oil:
Vitamin D deficiency is one of the most common in the world. This is because dietary sources of vitamin D are scarce. They mainly include fatty fish and fish liver oils, as well as egg yolks and mushrooms, to a lesser extent. Vitamin D is essential for bone health. It is also a crucial part of many bodily processes, including immune system function and cancer prevention. Cod liver oil is an excellent integration to any diet, especially for people who live far from the equator (horizontal imaginary axis that divides the planet Earth into two equal parts), where the skin cannot synthesize vitamin D during the months of winter due to the absence of sunlight. Only one tablespoon, or 14 g, of cod liver oil provides 2-3 grams of omega 3 fats and 1400 IU of vitamin D. This is more than 200% of the RDI for vitamin D. However, cod liver oil also contains high amounts of vitamin A, approximately 270% of the RDI. Vitamin A can be harmful in excessive amounts, so adults are not recommended to use more than 1-2 tablespoons per day of cod liver oil.
Summary: Cod liver oil is an excellent source of omega-3 fatty acids, vitamin D and vitamin A. Taking more than 1-2 tablespoons per day is not recommended as it can cause adverse effects.
Although multivitamins may be beneficial for some people, they are unnecessary for most people, especially if they have the foods listed above integrated into the regular diet. In addition, it should be borne in mind that in some cases, they can even provide excessive amounts of certain nutrients causing adverse damage. On the other hand, if you want to increase nutrient intake, you can consider adding some of these super nutritious foods to your regular diet instead of opting for a synthetic multivitamin.