Good Lifestyle

Studies have connected vitamin D to reduce rates of depression and a stronger immune system (and many benefits of major health). But almost all Dietary sources of D are derived from animals, says Nyree Dardarian, Mr., R.D., Director of the Integrated Nutrition and Performance Center at Drexel University. But mushrooms, especially those exposed to ultraviolet light, are a rare non-animal source of D. Just seek a mention of UV exposure on the label, sardine suggests. The mushroom powder is also a great way to overload your smoothie, she adds. Not a fan of mushrooms? No problem! Pick up a vitamin D supplement.

Quinoa is not the only "old grain" responsible for health benefits, says Joy Dubost, R.D., a food scientist and a spokesman for the Academy of Nutrition and Dietetics. Amaranth is a good source of digestion fibers, as well as antioxidants and B vitamins, she says. "Kamut, spelled and Saracen are also healthy old grains," she adds. These grains also make perfect substitutes for your morning oats.

This Peruvian, small and round plant and looks a little like a shuttle, is rich in amino acids, phytonutrients, and a number of vitamins and minerals, explains Manuel Villacorta, Mr., R.D., author ofThe whole body restarts. The Maca also help the adrenal function, which means that it can pump your energy levels while reducing stress, Villacorta adds. The powdered Maca can be easier to find (and easier to add to your diet) than the plant itself.

Dubost says Mustard and Collard Greens are genial sources of vitamin C and potassium. They are also a good change of rhythm if you are burned on choumage salads. And if you feel really adventurous, try adding or substituting them with smoothies.

Sweet potatoes have had their moment. Other root vegetables-such as parsnips, turnips and rutabaga - are easy to find, easy to prepare and offer a lot of folate, as well as vitamins A and C, Dubost says. In addition, studies have found root vegetables, like beets, boost blood flow to the brain - start to add them to your daily diet.

Sacha Inchi contains more omega-3s than any other seed of the planet, says Villacorta. He suggests eating everything or buying it under oil pressure.

This sweet and tropical fruit has a low blood glucose index and is an excellent source of antioxidants, fibers, vitamins and minerals, explains Villacorta. It is also packed with beta-carotene, a flavonoid that has strong antioxidant and anticancer properties, he adds.

Another tropical fruit that is often sold powder, Camou Camu is one of the most powerful sources of vitamin C in the world, explains Villacorta. It also contains healthy carotenoids and anthocyanin, both of which have been linked to disease prevention. Take your morning smoothies at the next level Camu Camu.

Head of your Granny Smiths and your loyal galas. There are hundreds of "Heirloom" organic apple varieties more and more common to farmers' markets and high-end health food stores. They will cost you a little more expensive, but you will be rewarded with new exciting flavors, without forgetting many soluble fibers, vitamin C and a larger variety of antioxidants, says Dubost.

Another non-animal source of vitamin D, Pichuberry contains rare phytochemicals called "Sansanolides," explains Villacorta. Lesolides have been linked to the growth of slower cancer cells and lower inflammation levels, he says.

Courtesy ofShape.com