Vitamins are necessary for an active life in the city, should not be underestimated. Protection from disease, increased resistance to stress, the generation of vital energy — only a small part of their services. But if you can get the proper amount of vitamins through food? Only when your power is varied by 60% and consisting of fruits, vegetables and complex carbohydrates. In addition, I suggest to include in the diet of certain foods that can help make up for the lack of vitamins and nutrients. For the best mastering them you need exercise.

1. Turmeric — Ginger’s sister!
Traveling to Indonesia with a guide who was born and raised in the village, I had heard plenty of stories about primitive medicine practiced in the islands. The local witch doctor prescribes for diseases of the stomach turmeric, joint diseases — turmeric, diseases of the throat — turmeric again! Recipes, how can pokzatsya not the best if you do not know about the medicinal and nutritional properties of this plant. Its root is incredibly rich in iron, magnesium, vitamin B6. Therefore, turmeric is often used in medical purposes. In India and China, for example, it is often included in the mixture of herbs, as well as separately administered in the diet — to fight diseases such as arthritis, Alzheimer’s disease, cancer. Turmeric helps with inflammation in the body and improves the immune system. Including this striking root in your diet, you help your body deal with infections, increase the level of iron in the blood, strengthen the nervous system.

2. Sweet Potato
It is called «sweet potato», although in fact it is the root of the vine. Known Vietnamese fairy tale, the plot of which one plant fed ten thousand men: they all ate and became full. This yam was — one of the most nutritious food, and the calorie: 100 grams of sweet potato contains only 61 kcal. It is rich in vitamin A, beta-carotene, vitamins B, C, PP, calcium, phosphorus and iron. Try not to clean it from the skin — so you save more nutrients. For beta-carotene is metabolized by the body in full, add a sweet potato dish with coconut or olive oil.

3. Oats
The foundation of a healthy diet. Oats contains starch, cellulose, amino acids (lysine, tryptophan). In addition, it is rich in vitamins B, E, and A. But do not forget that I’m talking about the whole or crushed oat — most of oatmeal, alas, contain a fraction of nutrients.
4. Avocado
It is very nutritious, rich in protein, vitamin E. It contains a lot of fat, thereby helping the body to absorb vitamins A, K, D and E, and potassium in avocados is several times larger than the banana. It may replace the butter and prevent the formation of cholesterol in the blood.

5. Flax seeds
By adding a daily ration of two tablespoons of flax seed, you will get four grams of fiber. In addition, it contains a large amount of antioxidants (lignin) is seven times larger than in any other product: two tablespoons flax can be compared with the 30 glasses broccoli. Alpha-linolenic acid — a plant version of omega-3. The modern diet is mostly devoid of substance, and it helps to keep a normal weight, cleanses the intestines of toxins, improves elasticity of blood vessels and skin.

I offered products for daily diet will help you to fill vitamin balance necessary for health and wellness. But do not forget that we live in a time when you need to take into account the production of poor quality, the use of growth hormones and chemical fertilizers, whereby the useful substances in any product becomes much less. Therefore, 2-3 times a year, I advise you to drink vitamin complex, on the basis of natural ingredients. The best time for this — the beginning of spring, early fall and midwinter.

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