Most of us living in Thailand have some interests or concerns over health and fitness issues, so Inspire will each week share some of the most relevant articles for you
Whole foods tend to be loaded with nutrients.
In general, getting your nutrients from foods is better than getting them from supplements.
That said, some foods are much more nutritious than others.
In some cases, one serving of a food can satisfy more than 100% of your daily requirements for one or more nutrients.
Here are 8 healthy foods that contain higher amounts of certain nutrients than multivitamins.
Kale is extremely healthy.
It is one of the most nutrient-dense foods on the planet and particularly high in vitamin K1 (1).
Vitamin K1 is essential for blood clotting and may play a role in bone health (2).
One cup (21 grams) of fresh kale contains (3):
– Vitamin K1: 68% of the Reference Daily Intake (RDI)
– Vitamin C: 22% of the RDI
Furthermore, kale is high in fiber, manganese, vitamin B6, potassium, and iron.
Iodine deficiency is one of the most common nutrient deficiencies in the world, affecting nearly one-third of the global population (4, 5, 6).
Iodine deficiency causes thyroid problems in adults. During pregnancy, it may also increase the risk of intellectual and developmental abnormalities in your baby (5, 7).
Seaweed — such as kelp, nori, kombu, and wakame — are all very rich in iodine (8).
The RDI is 150 mcg per day. However, different types of seaweed contain varying amounts of iodine.
In general, brown seaweeds — such as wakame and kombu — provide higher amounts than green seaweeds, such as nori (9).
Kombu has a very high iodine content. One gram of dried kombu may contain 2,343 mcg, far exceeding the RDI (10).
It even exceeds the upper level of safe intake, which is 1,100 mcg per day.
For this reason, seaweed should not be consumed daily, as it may cause adverse effects (11).
Nevertheless, occasional seaweed consumption is a cheap, effective way to prevent iodine deficiency.
The liver is the most nutritious part of any animal.
It’s rich in essential nutrients, including vitamin B12, vitamin A, iron, folate, and copper.
Vitamin B12 intake is particularly important, as many people are lacking in it. It plays a crucial role in cell, brain, and nervous system health.
Beef liver contains high amounts of vitamin B12, vitamin A, and copper. A 3.5-ounce (100-gram) serving boasts (12):
– Vitamin B12: 1,200% of the RDI
– Vitamin A: 600–700% of the RDI
– Copper: 600–700% of the RDI
However, be sure not to eat liver more than once or twice per week, as you may run the risk of nutrient toxicity.
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