Surprising Nutrient Sources: Add them to Your Menu Asap!

Surprising Nutrient Sources: Add them to Your Menu Asap! Health food concept for a high fiber diet with fruit, vegetables, cereals, whole wheat pasta, grains, legumes and herbs. Foods high in anthocyanins, antioxidants, smart carbohydrates and vitamins on marble background top view.

Some foods are famous as sources of nutrients. Like salmon and omega-3 fatty acids, right? But sometimes, eating the same items for the same nutrients can become a routine. Why not get these surprising nutrient sources and widen your menu?

I always loathe routine creeping up in my meals and try to switch things around so that I don’t resort to unhealthy craving that I have (like fried foods and way-too-sweet treats). Because eating nutritious meals doesn’t have to be a bore as long as you pay attention to what’s on the market or in season. And also pay attention to some surprising nutrient sources that would look really good on your plate and feel really great for your body.

You know that folic acid is in fortified grains, right? Well, if you’re trying to get pregnant or in the middle of pregnancy, you should also get it from beef liver, spinach, and Brussels sprouts. Or how about vitamin A? The classical source is carrots, but what happens if you’ve grown tired of those? Go for mango, apricots, cantaloupe, and pumpkin even! But let’s see some more of those!

Surprising Nutrient Sources: Add them to Your Menu Asap!

Orange fruit and vegetables contain plenty of beta-carotene which transforms to vitamin A.

5 surprising nutrient sources

1. Potassium

When you think potassium, bananas are probably the first thing that comes to your mind. And you make sure you eat them frequently since you need this mineral for a lot of important bodily functions, like your heart and kidneys. But want to know something spooky? Bananas aren’t even that rich in potassium: one fruit has 422 mg. Compare and contrast with sweet potatoes, where one medium baked one has 542 mg of potassium.

So, what are other sources you could integrate into your diet? Tomato puree, canned clams, yogurt, soybeans, white beans, lima beans, lentils, and kidney beans. You can also try something fishy: about three ounces of halibut or yellowfin tuna.

2. Vitamin D

You know it, we know it. The best source of vitamin D is being exposed to sunlight. I wonder how vampires deal with their vitamin D deficiency? I might never know. What I do know is that there are certain foods rich in vitamin D you can eat at your leisure.

So, if you want a good intake of this vitamin that helps you absorb calcium from other foods and stimulate bone growth, make sure to eat some cod liver oil, sockeye salmon, egg yolks, and canned tuna.

Surprising Nutrient Sources: Add them to Your Menu Asap!

Egg yolks will give you some of that precious vitamin D in the absence of sunlight.

3. Vitamin C

So maybe you’ve had your fill of lemon water recently and you’re looking to expand your vitamin C menu? You’re in luck! there are so many more things that contain C (aka ascorbic acid) then your lemons, oranges, and grapefruits. You can also find it in red bell peppers, broccoli, Brussels sprouts, cauliflower, cantaloupe, tomatoes, and kiwi fruit.

And you’d better go and get it because it protects you against the damage of free radicals, it helps heal wounds and also builds up your immunity in the face of adverse weather.

4. Calcium

So, we’ve talked about how vitamin D helps you absorb calcium into your organism. So, what should you pair those vitamin D-rich foods with, to get the best out of both, especially if milk, yogurt, and cheese aren’t that great for you? You can totally go for some firm tofu, which has about a quarter of the daily calcium your body needs. Other excellent sources are fish with edible bones, like sardines and canned salmon (with bones). You can also try having foods fortified with calcium, like orange juice or soy milk.

Surprising Nutrient Sources: Add them to Your Menu Asap!

Some firm tofu will give you a part of the calcium you need for strong bones and a good brain.

5. Iron

Chicken liver is probably the most famous source of iron, right? But what happens if you’ve had a traumatic experience with it, as I have? Or you’re just not a fan of the bitterness? Well, you have to find a way to get that iron from other foods, because iron delivers oxygen to your entire body and if you get anemic, you’ll feel fatigued and have lower immunity.

One idea is having some oysters, which are super rich in iron. Then try some other foods like soybeans or lentils, and beans. And pair these foods with the vitamin C-rich ones, because they help iron to be absorbed better.

I’m a pop culture nerd who thinks too much about fried bacon, Buffy the Vampire Slayer and life, the Universe and everything. I love food and sometimes you can see that on my hips, but I don't care that much about that.
What I do care more about is trying to eat healthier, even though I admit that I like to indulge in my food fantasies. I’m addicted to puns, so forgive me for that when you read my articles. I now know too much about nutrition to be fun to hang out with. So long and thanks for all the fish-based omega-3 fatty acids.

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