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Although also present in other plant-derived foods, the richest natural sources of vitamin C are fruits and vegetables. [ 4 ] [ 6 ] Vitamin C is the most widely taken dietary supplement . [ 6 ]
It is recommended for vegans to daily eat iron-rich foods in combination with vitamin C, because vitamin C enhances iron absorption. [107] [108] Due to the low absorption rate on non-heme iron, it is recommended to eat dark leafy greens (and other sources of iron) together with sources of vitamin C. [109]
Foods such as the flesh of fatty fish are good natural sources of vitamin D; there are few other foods where it naturally appears in significant amounts. [2] In the U.S. and other countries, cow's milk and plant-based milk substitutes are fortified with vitamin D 3, as are many breakfast cereals.
Experts generally recommend eating oily fish like salmon because it’s rich in vitamin D. Three ounces of salmon typically has between 350 and 550 IUs. Farmed salmon contains just 25% of the ...
If you are looking to boost your calcium intake, opt for regular yogurt over Greek yogurt, as regular contains almost 50% of your Daily Value for calcium—almost double that of Greek yogurt.
Approximately 50% is in bone, the remaining 50% is almost all inside body cells, with only about 1% located in extracellular fluid. Food sources include oats, buckwheat, tofu, nuts, caviar, green leafy vegetables, legumes, and chocolate. [69] [70] Phosphorus, required component of bones; essential for energy processing. [71]
Through digestion, dietary carbohydrates are broken down and converted into glucose, which is the sole energy source for the brain. [5] [8] [11] Optimal brain function relies on adequate carbohydrate consumption, as carbohydrates provide the quickest source of glucose for the brain. [12]
See more foods you can eat without gaining weight: We get it. While it's often hard to resist free food in the office, bread baskets and the temptation of your grandma's pantry, not all snacks are ...
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