Eat These Vitamin-Rich Foods for a Healthy, Balanced Diet

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Whether you’re trying to lose weight or just eat a more balanced diet, it’s important to get enough vitamins every day in order to maintain your health. Vitamins help your body grow and function optimally by boosting immunity, maintaining eye health, keeping your bones strong, raising your energy levels and much, much more.

When your body doesn’t get the vitamins it needs, however, your health can suffer and your risk of developing health issues can increase.

Getting vitamins from food vs. supplements

You may be wondering, “What about supplements? Isn’t it just easier to take a vitamin supplement every day than try to get the right daily intake of vitamins from food?”

Although supplements can have their place in a healthy diet — especially for people who suffer from vitamin deficiencies — they’re not a replacement for a varied, well-balanced diet. Whole, vitamin-rich foods supply the optimal balance of compounds that your body absorbs and uses.

6 essential vitamins and foods that contain them

All the essential vitamins work together to maintain your bodily functions and promote optimal health. However, each vitamin also has its own role in assisting the body with specific functions. Below are the main functions of six of the essential vitamins, as well as examples of good food sources for each one.

Vitamin A

Vitamin A is extremely important for healthy eyesight, red blood cell production, immune function, skin health, bones and teeth. It can be found in fortified milk, organ meats, dark green leafy vegetables such as spinach and kale, sweet potatoes, carrots, cantaloupe and apricots.

B vitamins

There are eight B vitamins — B-1, B-2, B-6, B-12, pantothenic acid, niacin, biotin and folic acid — and they have an important role in your body’s ability to create energy and release it when needed. They’re essential for proper nerve function and the formation of red blood cells, as well as a healthy metabolism, brain function, heart function and hormone production.

B vitamins can be found in meat, poultry, fish, leafy green vegetables, whole grains, yogurt, seafood and eggs.

Vitamin C

Vitamin C, also known as ascorbic acid, is especially important when your body is under stress because it helps maintain a healthy immune system and repair damage. It also works as a disease-fighting antioxidant that keeps your cells healthy, improves your body’s iron absorption and promotes teeth and gum health.

Vitamin C can be found in citrus fruits, orange juice, kiwis, guavas, papayas, strawberries, red and green bell peppers, broccoli, tomatoes and dark leafy greens.

Vitamin D 

Vitamin D is critical for the bone health, calcium absorption and proper immune system function. It can be found in milk, eggs, shiitake mushrooms and some seafood, including salmon, trout and oysters.

Vitamin E

Vitamin E is a powerful antioxidant that helps protect your cells from damage. It also works with the B vitamins to create red blood cells and helps your body use vitamin K and repair muscle cells.

Foods that contain vitamin E include bell peppers, asparagus, sunflower seeds, almonds and dark leafy greens like Swiss chard and spinach.

Vitamin K

Vitamin K is essential to forming blood clots, and without it, a person could bleed to death from a small cut. It also helps maintain bone health. Foods containing vitamin K include dark leafy greens, asparagus, parsley, broccoli and brussels sprouts.

Eating a well-balanced diet full of whole foods is the best way to ensure your body is getting all the vitamins and nutrients it needs to stay healthy and function at its optimal level. Incorporate a variety of the foods listed above into your daily diet — your body will thank you!


How to Avoid the New Year’s Slump to Reach Your Goals

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At this point in January, you may find that you’ve lost motivation and have gotten off track in sticking with the health resolutions you set for this year. Whatever you do, don’t beat yourself up over it. You are far from alone! According to U.S. News, 80 percent of goal-setters drop their New Year’s resolutions by February.

So how do you pick yourself back up and stop yourself from throwing in the towel completely? Below are five tips to get you back on track so you can feel good about accomplishing your goals come December.

1. Revisit your “why”

There will be plenty of days when you don’t feel like doing what it takes to get healthy. The couch may be calling you to stay cozy instead of lacing up your sneakers and getting outside for a walk in the cold. When this happens, you need to know your “why” — the true, deep reason you want to achieve your goal.

For example, are you looking to lose weight? While looking better and being able to wear certain clothes are certainly good benefits of losing weight, they may not be strong enough reasons for you to commit to healthy eating and exercise over the long term. Getting healthy so you can be around to enjoy your grandchildren or to have the energy to give back to a cause you truly care about are some deeper reasons that may pull you off the couch time and again.

In a nutshell, when you have a strong connection to the reason for your goal, you are much more likely to be successful in reaching it.

2. Be realistic

Make sure your goals are attainable and avoid an “all or nothing” mentality. For example, don’t resolve to NEVER eat ice cream or French fries again. Instead, avoid these foods most of the time but allow yourself to mindfully indulge (and enjoy doing so without guilt) from time to time.

3. Break down big goals into small steps

Set small, attainable goals to work on each week that will help you work toward your larger goals. For each goal, write down every possible action you can think of that you will need to take to reach that goal. Then put the first few actions, or steps, on your calendar. Once those are done, add the next few steps and so on.

4. Track your progress

Keep track of and celebrate each small success to help you stay motivated. If your end goal is to lose 25 pounds, focus on 5 pounds at a time. Each time you lose 5 pounds, acknowledge and celebrate this smaller step toward your larger goal. Some ideas to celebrate might be going to the movies with a friend or buying yourself some new fitness gear.

One great way to track your progress is by keeping a food and/or exercise journal. You’ll be able to look back in your journal to remind yourself of all your hard work and see how far you’ve come. This is a great tool to keep you moving forward whenever you feel you’re losing steam or getting frustrated.

5. Enlist help

Decide how you will deal with the temptation to skip your workout or grab a few cookies before dinner. Think about what works best for helping you to stay on track.

It may be as simple as reminding yourself of your “why” and thinking about how giving into temptation will derail you from the better future you want to create for yourself. If you need outside support and accountability, have a trusted friend or family member who you know you can call to help you when you’re facing temptation. Have a friend who is also working toward health resolutions? Propose that you’ll be each other’s accountability partners!

The key is to not let yourself get down when you occasionally get off track — life happens! Take it one day at a time and do the best you can each day. Remember, you still have 11 months to work toward your goals. Apply these tips and you’ll find yourself making great progress in no time.