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Consuming various nutrients through food is considered a much better method than supplements. Some foods are so nutrient-dense that eating just one serving can meet 100% of the daily recommended intake.

 

In relation to this, based on data from American health and medical media outlets such as 'Healthline,' we looked into health foods that contain higher amounts of certain nutrients than multivitamins. This could be helpful if you want to increase nutrient intake through diet alone without supplements.

 

Seaweed=Nearly one-third of the global population is known to suffer from iodine deficiency. Iodine deficiency causes problems with the adult thyroid gland. Insufficient iodine during pregnancy can lead to intelligence and developmental disabilities in the child.

Seaweed such as kelp, laver, and sea mustard is very rich in iodine. Generally, brown seaweeds like sea mustard contain more iodine than green seaweeds like laver. The recommended daily intake of iodine is 150 micrograms (μg), and 1 gram of dried kelp contains 2,343 μg.

This exceeds the daily safe intake limit of 1100μg of iodine. You should not eat such seaweed every day. However, eating it occasionally is an inexpensive and effective way to prevent iodine deficiency.

 

 

Kale = Kale is one of the most nutritious foods. It is especially rich in vitamin K1, which is essential for blood clotting and maintaining healthy bones. One cup (21g) of fresh kale contains 68% of the recommended daily intake of vitamin K1 and 22% of the recommended daily intake of vitamin C. Additionally, it is rich in fiber, manganese, vitamin B6, potassium, and iron.

 

Beef liver is the most nutritious part. The liver is rich in essential nutrients such as vitamin B12, vitamin A, iron, folate, and copper. Many people suffer from vitamin B12 deficiency. Vitamin B12 plays a crucial role in the health of cells, the brain, and the nervous system.

Beef liver contains large amounts of vitamin B12, vitamin A, and copper. A single serving of 100g provides 1200% of the daily recommended intake of vitamin B12, 600-700% of the daily recommended intake of vitamin A, and 600-700% of the daily recommended intake of copper. Due to the potential risk of nutrient toxicity, it is advisable not to consume it more than once or twice a week.

 

Brazil nuts = If you lack selenium, Brazil nuts are a perfect snack. Selenium not only has antioxidant properties but is also essential for thyroid function and immune system performance.

The recommended daily intake of selenium is 50 to 70 micrograms, which can be met by just one Brazil nut from Brazil. One Brazil nut can contain up to 95 micrograms of selenium. The tolerable upper intake level for selenium in adults is about 300 to 400 micrograms per day, so caution is needed to avoid consuming too much.

Shellfish, such as oysters, are one of the nutrient-rich seafood. Clams contain vitamin B12. 100 grams of clams provide more than 1600% of the recommended daily intake of vitamin B12.

Furthermore, it contains not only potassium, selenium, and iron but also a high amount of other B vitamins. Oysters are also rich in nutrients. They are abundant in zinc and vitamin B12, with 100 grams of oysters providing 200% to 600% of the recommended daily intake of vitamin B12.

Clams and oysters, in particular, can be perfect foods for the elderly. After the age of 50, it is recommended to consume more vitamin B12 because the digestive ability to absorb vitamin B12 may decrease with age.

 

Sardines = Sardines are small, oily, and nutrient-rich fish. Sardines are very rich in EPA and DHA. These are essential omega-3 fatty acids related to improving heart health.

In addition, 100 grams of one serving contains more than 300% of the recommended daily intake of vitamin B12. Moreover, sardines contain almost all the nutrients our body needs, including selenium and calcium.

 

Daegu fish oil = Vitamin D is essential for bone health. It also functions to support immune system function and prevent cancer. Vitamin D deficiency is one of the most common nutrient deficiencies because food sources of vitamin D are scarce. It is found in oily fish, fish liver oils, and in small amounts in egg yolks and mushrooms.

 

Cod liver oil from Daegu is a good source that can be added to all diets. One tablespoon (14 ml) of Daegu cod liver oil provides 2-3 grams of omega-3 fatty acids and 1,400 IU of vitamin D. This exceeds 200% of the recommended daily intake of vitamin D.

It also contains 270% of the recommended daily intake of vitamin A. Excessive vitamin A can be harmful, so it is advisable not to consume more than 2 tablespoons (28 ml) of cod liver oil per day.

Yellow bell peppers = Yellow bell peppers are one of the best sources of vitamin C. Vitamin C is an essential vitamin. Additionally, since it is water-soluble, no matter how much you consume, excess amounts are not stored in the body. Regular intake of vitamin C is very important.

The symptoms of vitamin C deficiency, known as scurvy, include fatigue, skin rashes, muscle pain, and bleeding. Adequate intake of vitamin C improves immune function, reduces the risk of DNA damage, and decreases the risk of various chronic diseases.

Yellow bell peppers (186g) provide approximately 75-90mg of vitamin C, which is about 600% of the recommended daily intake. This is roughly 3 to 4 times the vitamin C content found in oranges.

 

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It's 3 to 4 times more than yellow bell peppers and oranges.

I need to grab some yellow bell peppers.

 

I like green peppers.

 

These days, I drink kale juice.

There are so many good things here.

 

I need to take care of it consistently.