Have you ever tried to consume all of your daily vitamins through food alone only to fall well short? It can be quite a daunting task. According to Dr. Julian Whitaker, your daily vitamin requirements are the following:
|Daily Vitamin Intake||Optimal levels in a daily multivitamin & mineral supplement|
|A||15,000–20,000 iu (primarily from beta-carotene)|
|D||Enough to achieve a blood level of 50–80 ng/ml|
|Riboflavin (B2)||50 mg|
|Niacin (B3)||100 mg|
|Folic acid||800 mcg|
|Pantothenic acid||50 mg|
According to research, one would need to consume this much food to get the required amount of daily vitamins:
Potassium: 6 bananas
Magnesium: 4 servings of spinach
Zinc: 1.5 servings of steak
Calcium: 6 handfuls of almonds (This especially pertains to those on a non-dairy diet.)
Vitamin E: Approximately 8 ounces or 1 cup of almonds
Additionally, a Harvard Study shared 1,200-calorie breakfast, lunch, and dinner menus that provide the full daily amount of vitamins for women ranging in age from 51 to 70 years old:
Vitamin Rich Foods: A – K
A: 3 ounces of beef liver provides 14,363 IU (almost 3x the DV). Carrots and sweet potatoes come in second with kale and spinach coming in third.
B6: fish, beef liver, and poultry offer sufficient B6.
Vegetarian Vitamin B6 Option: chickpeas, garbanzo beans
B12: cooked clams offer the most vitamin B12 out of all foods! However trout, beef liver, tuna and most animal products contain some percentage of B12.
Vegetarian Vitamin B12 Option: breakfast cereal and fortified B12 vegetarian foods.
D: most fatty-fish contain vitamin D, fish such as swordfish, salmon, and mackerel. On the dairy front, fortified cow’s milk, and breakfast cereals.
Cod liver oil actually contains 1360 IU of vitamin D per tablespoon.
E: most plant seed oils offer the most vitamin E, especially wheat germ oil. Most raw nuts such as almonds are rich in vitamin E. In addition, raw seeds such as sunflower seeds contain vitamin E as well foods like spinach, avocado, butternut squash, broccoli and sweet potato. Fruit such as kiwi (13%) Blackberries (8%), Mangos (7%), Apricots (7%), Mulberries (6%), Guavas (6%), Peaches (5%), Nectarines (5%), and Raspberries (5%).
K: Green leafy vegetables such as kale offer the full daily amount of vitamin K by consuming just ½ cup of kale. However, Natto is a Japanese dish, otherwise known as fermented soybeans, that is high in vitamin K. Other foods high in vitamin K are hard cheese, soft cheese, egg yolk, butter, chicken breast and liver, salami, and ground beef.
More Vitamins That Impact Our Health
Folate: One can find folate in most vegetables, especially dark leafy greens, fruits, nuts, grains, beans, peas, dairy products, poultry, seafood, and meat.
Iron: Some of the top 10 iron-rich foods are canned clams, cooked oysters, fortified hot cereal, dark chocolate, and beef liver.
Magnesium: Dark leafy greens, fish, nuts/seeds, beans/lentils, whole grains including brown rice, avocado, low-fat dairy, bananas, dried fruit, and dark chocolate.
Niacin: Turkey 1 breast: 101 mg (over 100% DV), chicken breast 3 oz: 8.9 mg (44% DV), peanuts 1 cup: 21.9 mg (over 100% DV), mushrooms 1 cup: 7.6 mg (34% DV), liver 1 slice: 11.9 mg (60% DV) Tuna 3 oz: 11.3 mg (56% DV), green peas 1 cup: 3 mg (15% DV), grass-fed Beef 3oz: 7.6 mg (36% DV), sunflower seeds 1 cup: 3.8 mg (19% DV), avocado 1 whole fruit: 3.5 (17% DV).
Omega-3 fatty acids: Seafood such as halibut, herring, mackerel, oysters, salmon, sardines, trout, and tuna.
Potassium: Winter squash, sweet potato, potato, white beans, spinach, salmon, lima beans, brussels sprouts, beats, fresh tomatoes, dried apricot, raisins, honeydew melon, figs, oranges, and plain yogurt.
Riboflavin: Spinach, seafood, sesame seeds, mushrooms, pork, eggs, fish (mackerel, salmon, trout, tuna), meet (beef & lamb), cheese, and nuts (almonds, pistachio, pine nuts, cashews.)
Selenium: Eating approximately 6-8 Brazil nuts provides enough selenium for the entire day!
Thiamin: Enriched and whole grain products, wheat germ, beef liver, pork, egg, nuts and seeds.
Why Take A Multivitamin
It is possible to create a perfectly healthy meal plan the way the Harvard study did. At the end of the day, you might not have time to research every single meal for vitamin content. Still, you can eat a well-balanced meal and supplement it with a multivitamin to meet your daily needs. 310 Nutrition now offers a multivitamin loaded with all of your daily requirements so that you do not have to worry if your breakfast, lunch, or dinner is not as healthy as they should be.
310 Nutrition Multivitamin: Packed With Organic Superfood Blend + Antioxidants
Our new 310 multivitamin gives you all you ever need in a multivitamin, and then some. It also provides added antioxidants and fiber for a healthy gut and to help you lose weight.
Do not feel guilty for missing important nutrients. Pairing a 310 multivitamin with a healthy lifestyle allows you to relax. Simply focus on eating well and rest assured that 310 Nutrition provides a multivitamin + probiotic rolled into one. In fact, every serving of 310 Nutrition contains 100 million CFU of probiotics!