The best healthy vegetable and fruit vitamins have to contain
several nutrients and minerals. You have to be certain that the vegetables and fruits you eat are free of toxic chemicals and heavy metals. If so, you will be increasing your overall health. There are certain nutrients that are not contained in synthetic vitamins but are found in naturally grown produce. A good example is Vitamin C, which is available in citrus fruits. Vitamin C is an antioxidant and has cancer-fighting properties.
A good source of Vitamin E is avocados. It may sound strange that eating an avocado can improve your heart health since it contains a high amount of fat. However, it contains a surprising amount of reservation which is very beneficial for reducing cholesterol levels. Vegetables and fruits that contain antioxidants can help prevent free radical damage. Free radicals are produced during normal body functions as well as from exposure to radiation.
Vitamin K helps prevent clotting of blood. It is especially important for those who may have a risk of stroke or heart disease. It also plays a role in the formation of stronger teeth. K vitamins can be found in green leafy vegetables, fortified cereal, some types of beans and fortified orange juice.
Vitamin B complex is one of the most important group of vitamins. It helps repair damaged cells. It helps keep arteries clean and can be found in enriched cereals, whole grain foods, eggs, milk and some types of vegetables. Vitamin B can also be found in some fruits and vegetables.
Folic acid is a necessary nutrient for keeping your red blood cells healthy. It is also used to prevent serious defects in the development of the baby’s brain and spinal cord. It is not stored in the body but used quickly once absorbed. Because it is not utilized immediately, folic acid is slowly excreted from the body. About one ounce of fresh green vegetables and about one ounce of dried green vegetables provide all the folic acid that you need on a daily basis. Other beneficial foods include wheat germ, dried beans, carrots, spinach, Swiss chard, artichokes, asparagus, collard greens, green peas and dried legumes.
Calcium is a necessary nutrient to strengthen the bones and teeth. Many of the recommended fruits and vegetables that contain good amounts of calcium are apples, blackberries, pears, orange juice, strawberries and spinach. Other good sources of calcium are rice, cheese, nuts, whole grains and fish. The calcium in meats helps to build strong bones. Other foods that are rich in calcium are many types of seafood, cheese, dried beans, broccoli, cauliflower, dried tomatoes, eggplant, raisins, sesame seeds, cheese, orange juice and dried berries.
Iron is an essential mineral to keep your body energized and to ward off disease. Meats, poultry, fish and legumes all contain iron. Other foods that are rich in iron include whole grain breads, sardines, onions, spinach, green peppers, eggplant, nuts, eggs, cheese and cereals. Magnesium is a very important mineral to help control blood pressure. The vegetables and fruits that are high in magnesium include blackberries, prunes, strawberries, citrus fruit, almonds and prune juice. You can also get magnesium by eating fish that contain magnesium such as mackerel, haddock and cod.
Vitamins A, C and E are also important to your health. Vitamin A helps with good vision while vitamin C helps to keep your immune system strong. Vitamin E helps to keep your skin looking fresh and young. Taking a vitamin tablet each day will give you all of the vitamins and minerals that you need to maintain a healthy body weight. Remember to talk to your doctor before starting any new vitamin or mineral supplement regimen.
