Good Lifestyle

When it comes to eating properly, it is easy to get distracted by complex feeding plans. But you must also make sure that the bases are covered. You need - to quote mom-to get yourvitamins.

The researchers found that many adults did not receive adequate vitamins a, c and d, in a recent study at theUniversity of Illinois. This does not mean that you should start enlightening multivitamins and supplements as an insurance (especially because recent studies indicate that they are largely ineffective) - in fact, it is better to bring our nutrients from food whole.

Here are some of the most common vitamins that we do not get enough, with foods that can restore your natural stores.Read on and to ensure your health and health of others, do not miss these 19 ways to ruin your body, say health experts.

There has been a lot of discussions about recently vitamin deficiency and it's worth repeating. Up to 70% of us do not get enough. Sunshine vitamin-so named because the sun produces on skin contact - is essential for healthy bones and teeth, and emerging evidence connects it to a lower risk of certain cancers. "The most common deficiency I see in my practice is vitamin D, saysGina Conalvo, a registered dietitian who practices in Pennsylvania. "Our body makes d when exposed to sunlight, but usually not enough to meet the needs of our body," she adds.

How to get it: Conselvo recommends whole eggs, fish oil and fish such as herring, halibut, salmon, mackerel or tuna. Fortified foods like milk, breakfast cereals and yogurt are also rich in D.

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Essential for the production of red blood cells, nerves and DNA, B12 also plays a crucial role in the production of energy. It is in whole food sources such as meat, eggs and enriched milk. But plants do not do B12; If you follow a vegetarian or vegan diet, unless you are a vegetarian lacto-ovo, you may not get off enough.

How to get it: Beef (always go for grass), chicken, seafood, dairy products and eggs. According toUSDAFood with the highest levels of B12 are beef, clams and lamb.

Bad vitamin A - despite its place at the top of the alphabetical heap, it is underestimated. But you certainly want to make sure that you are supplied: it is essential that the appropriate immune system function, tissue growth and bone repair and resistance.

How to get it: According toUSDAFoods in the 10 largest sources of A are potatoes, veal, sweet potatoes and carrots. The diet and nutrition ratio of the CDC adds that fish liver oils, liver, egg yolks, butter and cream are known for their greatest vitamin A content.

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Up to 15% of us will not receive enough C, and this number up compared to previous decades, according to theNational Survey on Health and Nutrition Review of CDC. This may not prevent colds, but it is a powerful antioxidant and is essential for healthy skin tendons and blood vessels. In a study by the University of Arizona published in the journalNutrition and MetabolismThe researchers found that vitamin C levels had an impact on the oxidation of fats during the year and cited a survey with C levels having a direct relationship with body fat and size. Size. (But do not use this as an excuse to become c-crazy: megadoses are not effective and can be toxic.)

How to get it:The oranges are considered the golden standard, but many other foods are richer in vitamin: red peppers have almost four times the C of an orange! Also good sources: Chiles, Broccoli, Brussels and strawberries. Vitamin C also makes your skin narrower and looks younger.

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Only 4.7% of Americans consume adequate potassium, researchers from the University of Illinois have found. You will find it best because the mineral is essential in maintaining the heart and healthy kidney function. Nutriment also helps to flatten your belly in two ways: you recover after a workout, and it helps the body rinse water and sodium, reduce the navel.

How to get it: Add bananas, lawyers, nuts and green leafy vegetables to your grocery list. According toUSDAThe highest food in potassium is molasses, if it's your jam.And pass through the healthiest life,Do not take this supplement, which can increase your risk of cancer.