Food

Superfoods Packed With Vital Nutrients With Just A Single Bite

Cnet

When it comes to staying healthy, what you eat plays an important role. It’s no secret that fruits and vegetables always make better choices over any other type of food. It all boils down to daily habits and food choices. It’s always better to go for one that’s packed with all types of nutrients.

Diana Rodgers is an author and registered dietician. She is also the host of the Sustainable Dish Podcast. This is where she talks about her attempt to eat 100 percent of her daily values of all nutrients for a whole month. Simply put, her goal is to consume nutrients without the use of supplements. This is not only challenging, but for many, this is actually nearly impossible. To cope with the body’s demands, Rodgers consumed liver, oysters, and other particular and oftentimes pricey food sources every single day. Her goal was to meet the body’s needs naturally.

She also discovered that there are certain foods out there that are so rich in a certain nutrient that one bite can already satisfy the daily requirements. Sadly, some government agencies haven’t done their job in advocating these foods. They’ve been so focused on making nationwide recommendations on avoiding eating too much meat or fatty foods.

It also must be noted time and again that RDAs (recommended daily allowances) that are set by government agencies, have already been properly established at the bare-minimum for one’s mere survival. But what about the food choices that actually promote health?

Harri Hemilä is a researcher at the Department of Public Health, University of Helsinki in Finland. He said that as of late 1990s, the RDA recommendations for Vitamin C were “arbitrarily set at 60 mg/day to ‘provide an adequate margin of safety’ against scurvy.” Even though the Nobel Prize-winning scientist who first came upon the importance of Vitamin C and advocated for a gram per day said that there were all sorts of problems that can come up from low vitamin C intake before the “pre-mortal” condition of scurvy. Imagine that if one bite covers the bare minimum, it would be inspiring to imagine that an entire serving would give a hundred percent dose.

Here are just some foods that gives you the dose you need in just one to three bites:

 

1. The Brazil Nut for Selenium

Selenium is crucial for promoting several processes. It is one of the many principal resources for neurogenesis. Adding this to the diet  increases creation of new neuro stem cells even in mice that were aged equivalent to 80 human years. In the body, this is vital for the creation of antioxidants. It may also have effects on preventing cancer, but these are still being studied by researchers. A deficiency in selenium can bring about severely compromised intestinal function and dysregulation in the use of zinc and copper in the body. According to Nutrition Data, one Brazil nut that weighs around 5 grams contains 132 percent of the USDA’s RDA for a 2,000 calorie per day diet.

2. Kiwi or Guava for Vitamin C

Vitamin C is an important nutrient when it comes to the creation of antioxidant defenses, the synthesizing of collagen, to combat off diseases, and so much more. All it takes is one medium sized kiwi and it will provide 273 percent of the much crucial RDA of vitamin C.

Kiwi is much easier to eat. People are also more familiar with it. But a guava contains far more dehydroascorbic acid, which is a form a vitamin C as well. The difference is that dehydroascorbic acid is utilized by two of the major glucose transporters, which makes it important for the body’s metabolic health.

 

3. Sardines for Vitamin B12

Vitamin B12 is cofactor in DNA synthesis. This is very crucial in both fatty acid and amino acid metabolism. It is just as important for the normal functioning of the nervous system because of the role it plays in the synthesis of myelin and in the maturation of red blood cells that are found in the bone marrow. For vegetarians and vegans, this has been a common problem because they tend to be deficient in this. That’s because plants make use of other biological equipment to perform the functions that animals do with vitamin B12. And with a single can of sardines in olive oil, your body gets 137 percent of your B12 needs.

 

4. Beef Liver for Copper and Vitamin A

The sad truth is that beef liver isn’t very popular in the United States. In fact, come countries also don’t have them in their diet. Modern society has lost its appreciation for the metallic and slightly bitter flavor of this organ. You don’t have to like it. All you need to do is fry beef liver in a pan and cut it into 1 ounce (28 grams) slices. Eat it once day. They contain 208 percent of the RDA for copper and 146 percent of their RDA for vitamin A. That’s more than what you need.

It plays a vital role in the facilitation of iron uptake. Without enough copper in your body, you will notice how your system will produce anemia-like symptoms, neutropenia, bone abnormalities, hypopigmentation, diminished growth, higher prevalence of infections, osteoporosis, hyperthyroidism, and abnormalities in the glucose and cholesterol metabolism.

As for vitamin A, it belongs to a class of foods that contain different compounds. Some of the more popular ones are retinol and beta-carotene, and both of these perform large varieties of tasks for the body. This is important for embryo development and growth, for maintaining immune system health, and for clear vision. When this vitamin comes together with the protein opsin to form rhodopsin, the light-sensing molecules in our keys key for both high and low light environments, this prompts hormonal responses to the body’s day and night cycles.

5. Collards (Greens) for Vitamin K

Vitamin K is essential for enhancing and improving blood health. This is particularly important for blood coagulation. Those who are gravely impaired under low-K conditions need to take more greens because this allows the liver to create a secondary molecule that chelates calcium. It also regulates the strapping of calcium to bones. All you need is an ounce of collard greens because these contain 154 percent of RDA for vitamin K. While vitamin K deficiency isn’t that common, this happens to those who don’t enjoy green vegetables.