We also know that numerous studies confirm this. For example, a comprehensive analysis of 277 studies published in the medical journal Annals of Internal Medicine showed that consuming vitamins in the form of dietary supplements mostly does not reduce the risk of diseases, while a proper diet significantly affects longevity and quality of life.
- Vitamin C – Nature's First Aid
Vitamin C is a true legend among vitamins. It helps your body heal wounds, boosts the immune system, and even increases the levels of so-called good cholesterol (HDL). Furthermore, research at the Johns Hopkins University has shown that regular intake of vitamin C can reduce the risk of stroke by as much as 42%.
Instead of tablets, you can opt for some delicious foods. Half a cup of freshly chopped red bell pepper, for example, contains as much as 95 mg of vitamin C – more than a medium-sized orange (70 mg). If you squeeze fresh juice from ž cup of oranges in the morning, you will consume about 93 mg of this precious vitamin. Fans of kiwi will be happy to hear that one medium-sized kiwi contains around 64 mg of vitamin C.
Fun fact: smokers need an additional 35 mg of vitamin C per day, as smoking depletes the body's reserves. Women should consume at least 75 mg of vitamin C daily, while men need around 90 mg. Pregnant and nursing women should increase their intake by an additional 10–35 mg per day.
Good to know: since it is a water-soluble vitamin, any excess vitamin C simply leaves the body through urine, so you don't need to worry about an overdose. - Iron – Key to Strength and Energy
If you have ever felt unusual fatigue, paleness, or dizziness, you may have encountered iron deficiency. Iron is a fundamental component of hemoglobin – the protein in the blood that carries oxygen to all your cells. Without enough iron, the body cannot produce energy, leading to a condition commonly known as anemia.
We recommend consuming foods such as beef liver, leafy greens, and legumes, with a special mention of fresh young nettles: 100 g of fresh nettle leaves contain a whopping 13 mg of iron! By the way, nettles are also wonderful in teas.
For reference:- teenage boys need 11 mg of iron daily,
- teenage girls need 15 mg (as they lose more blood during menstruation),
- adult women require 18 mg until menopause, then 8 mg,
- pregnant women need as much as 27 mg per day to support the child's development.
If you fancy something from the sea, note that 85 g of canned crabs contain as much as 30 mg of iron, and the same amount of oysters provides 10 mg. Additionally, 100 g of dried apricots contain around 6 mg of iron.
Important: Combining iron-rich foods with foods rich in vitamin C (e.g., bell peppers, oranges) allows your body to absorb iron much more effectively. - teenage boys need 11 mg of iron daily,
- Omega-3 Fatty Acids – Health for the Heart, Brain, and Skin
When it comes to heart health, memory, and even mood, omega-3 fatty acids play a crucial role. Unfortunately, most people do not consume enough of them. Studies, such as the one published in the journal Circulation, confirm that taking omega-3 can reduce the risk of a heart attack by as much as 35%.
If you are not fond of fish or are concerned about mercury (fish like tuna and swordfish can contain high levels), you can turn to flaxseeds, chia seeds, nuts, and even spinach. Just 30 grams of flaxseeds provide six times more omega-3 fatty acids than the recommended daily intake (1.1 g for adults).
Interesting fact: Consuming 40 to 50 g of canned sardines will cover about 60% of your daily omega-3 needs. Sardines also have very low mercury content, making them an excellent choice. - Vitamin B2 (Riboflavin) – Small Yet Extremely Important
Vitamin B2, also known as riboflavin, helps your body convert fats, sugars, and proteins into pure energy. Additionally, it is crucial for healthy skin and maintaining the proper acid balance in the body.
The recommended daily intake is around 1.6 mg. If you like to start your day with corn flakes, you'll be pleased to know that 100 g of corn flakes contain approximately 0.8 mg of riboflavin. Two eggs contribute an additional 0.45 mg.
It's essential to know that riboflavin is a water-soluble vitamin – your body doesn't store it, so you need to replenish it daily. - Vitamin D – Sunshine in a Capsule or on a Plate?
Vitamin D is truly unique. It is necessary for strong bones, regulates calcium levels, aids in magnesium and phosphorus absorption, and even influences our mood. During periods with limited sun exposure (from October to April in Slovenia), a deficiency is often observed.
The recommended daily intake is around 5 micrograms (mcg). You can obtain it from salmon – 100 g contains up to 10–15 mcg of vitamin D – or from cottage cheese. Although sun exposure is the most natural way, incorporating these foods into your diet during cold months can make a significant difference.
Interesting fact: A study at Harvard University showed that people with low levels of vitamin D have a 64% higher risk of depression. Therefore, it is especially important to ensure an adequate intake during autumn and winter months.
Your Plate Can Be Your Best Medicine
Vitamins and minerals from food are not just nutrients; they are living parts of nature that work in perfect harmony with your body. By following simple natural solutions, you can strengthen your health without the need for tablet supplements. And the best part is – natural food is not associated with the side effects that have been discovered recently with certain dietary supplements.
So, be kind to yourself and serve yourself colorful, vibrant, and fresh foods every day, respected by the wisdom of our ancestors for centuries.
And remember: True health doesn't grow in a laboratory but in the soil, on trees, and in the sun.
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