Crash Course Time🤓. It’s possible to get your RDA of vitamins entirely from food if you make the right choices & include a variety of foods in your diet. Keep in mind that RDA levels are set to make sure you are not deficient, but they do not represent levels for optimal health. There’s a difference between surviving & thriving 😉. In addition to the foods in the pic 👆🏼, here are some other options👇🏼. --
✅Nervous system (Brain) function🧐
Top B12choices are: Beef/Chicken Liver, WC Salmon, Herring, Mackerel, Tuna, Organic Yogurt, other meats.
Good sources of the other B vitamins are:
-> B1: Beans, seeds, nuts
-> B2: Cruciferous veggies
-> B3: Meats, peanuts, brown rice
-> B5: Mushrooms, cheese, fatty fish
-> B6: Turkey breast, pistachios, pinto beans, avocado
-> B7: Nuts, sweet potatoes, oats
-> B9: Lentils, chickpeas, asparagus, spinach
✅Acts as an antioxidant.
👉🏼Other sources: almonds, hazelnuts, spinach, avocado, turnip greens, butternut squash
✅Maintaining the health of connective tissue; antioxidant (immune system).
👉🏼Other sources: kiwi, orange, broccoli, kale, parsley, pineapple, Brussels sprouts, grapefruit, peas, cauliflower
✅Role in everything from bone metabolism to blood clotting.
👉🏼Other sources: Brussels sprouts, scallions, cabbage, broccoli, cucumbers, dried basil
✅Involved in just about everything, from immunity to brain function.
Best Source: ☀️ Sunlight every day
👉🏼Other sources: mackerel, tuna, sardines, egg yolks
✅Healthy eyes & vision, neurological function, healthy skin, lungs, liver, kidneys & digestive organs; hormonal/reproductive health,
👉🏼Other sources: butternut squash, kale, carrots, spinach
. 📸 .rocchio_fit
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