The ABCs of vitamins
Are you getting your ABCs (and Ds & Es!) in every day? Many people rely on supplements to get their daily value of vitamins and minerals, but we prefer straight from the source when we can get it! Here are some of our favorite natural sources of vitamins, and recipes to find them in from the Blue Zones Meal Planner:
A
For skin and eye cell growth, and a healthy immune system: Carrots, sweet potatoes, and cantaloupe.
Veggie Loaf with Baked Sweet Potato & Steamed Broccoli
B(12)
Helps convert food into glucose, so key for energy: Nutritional yeast, nori, shiitake mushrooms, fortified cereals.
Penne with Mushrooms & Edamame
C
The holy grail for your immune system, and also assists with the absorption of iron: Oranges, strawberries, tomatoes, kiwi, broccoli, mangoes, and red & green bell peppers.
D
Helps with the absorption of calcium and bone growth: Plant milks like soy, rice, hemp, oat, or almond milk, as well as orange juice, are usually fortified with vitamin D. Some oatmeals, cereals, and tofus are as well!
Blueberry, Spice & Everything Nice Smoothie
E
A powerful antioxidant that promotes healthy cell functioning: Avocados, nuts, seeds, whole-grain foods, and spinach and other dark leafy greens.
Avocado, Orange & Kale Salad with Chickpeas
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As a member of the Blue Zones Meal Planner, you also get the full nutritional analysis of each recipe! This will show you just how much of each macro- and micro-nutrient you’ll be getting, based on your serving size:
We hope you enjoy these recipes, and with them the knowledge that you’re supplying your body with the components it needs to stay plant-strong!