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Wednesday, July 16, 2014

10 Vitamin-Rich Foods You're Not Eating part 1


No matter how many pills you pop, you won't get all your nutrient needs from the vitamin aisle (they're called supplements for a reason). That's why you should get acquainted with some of the best foods in the supermarket that provide vitamins and minerals in abundance. Some may surprise you. Some may already be part of your daily diet. But no matter what, you'll be healthier for having these around the kitchen. Your body will thank you later.

Be sure to pick up a copy of The Kitchen Survival Guide and learn about 9 additional foods that will help you lose up to 1 pound of fat each week!


Nutrients: The Vitamin B group, Vitamins A, C, E, and K, Calcium, Iron, Phosphorus, Magnesium, Iodine, and Bioactive compounds

Why You Need It: You've no doubt chowed down on nori seaweed if you've been to a sushi restaurant (that's usually what they wrap the stuff in). But arame is its often overlooked younger brother: milder in flavor, with many of the same health benefits, which includes lowering blood pressure, preventing cancer, and improve your immune system, notes Christine Palumbo, RD, contributing editor to Environmental Nutrition.

How to Eat It: If you go to the "ethnic" aisle in your grocery store, you should find arame available in dried sheets. They're easy to slice into dishes like soups or stir-fry. You can even grind them into a powder with a food processor and use as a seasoning.

Nutrients: Polyphenols, Vitamin C

Why You Need It: Besides inducing nostalgia for 5th grade lunches, concord grape juice is chockfull of the immune boosting Vitamin C and the antioxidant polyphenol that helps promote blood flow to vital arteries. That not only means your heart health can improve with every 4 oz serving, but there may be some stirring below the belt as well. Something that may take you back to early adolescence even more.

How to Eat It: Just check the juice aisle at your local grocery store and you should find plenty of options. Although if you want to get really fancy, we have a recipe for Creamy Mousse with Concord Grape Sauce.


Nutrients: Vitamin B12, Folic Acid, Riboflavin, Thiamin, Niacin, Fiber

Why You Need It: A syrupy yeast spread found primarily in the UK probably doesn't initially sounds too appealing. But give it a chance. After all, the 100% vegetarian concoction (made from a fungus also used in the manufacturing of beer, by the way), has only 9 calories in a 4 g serving and contains plenty of B vitamins to promote healthy liver and kidney functions. You'll also get about 50% of the USDA recommended daily allowance folic acid and 17% of thiamin, a nutrient that helps maintain nervous system balance.

How to Eat It: Most Brits like spreading the stuff straight up on toast, but you can also sneak it into some stews if you feel adventurous. As for acquiring it? Well, unless you have some British friends who can import some, try specialty health food stores or contacting the North American distributor in Saddle Brook, NJ, to see where it's stocked.


Nutrients: Vitamin A, Vitamin C, B Complex Vitamins, Calcium, Fiber

Why You Need It: Those familiar with Korean food have likely come across this traditional dish made from fermented cabbages and chili peppers. Some find it a bit on the sour side, but when paired with brown rice and other vegetables, it makes for a savory, delectable dish packed with health-boosting vitamins and compounds. One recent study from a university in South Korea found that people who ate kimchi on a regular basis reduced their cholesterol by over 21%. Not to mention that it's an excellent low-calorie source of fiber, which helps digestion and protects against colon cancer.

How to Eat It: The main ingredients in kimchi are cabbage, fish sauce, garlic, and Korean chile. You may need to head to the ethnic food aisle in your local grocery store to stock up on the spices. As one of our editors found out, they certainly vary when it comes to heat. How Much Ghost Pepper Kimchi Could You Eat?


  1. as salam
    every meal kakCT amalkan berulam ngan peria katak. baik utk pencernaan.

  2. peria katak? sedap ke?huhu