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dietsandmore · 10 months ago

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Top 5 Foods to Remove Dry Skin

Dry skin can be a persistent and bothersome issue for many individuals, causing discomfort and sometimes leading to more serious skin conditions. While skincare routines and moisturizers play a crucial role in combating dry skin, the importance of a well-balanced diet should not be overlooked. Nutrition plays a key role in maintaining skin health, and certain foods are known for their ability to hydrate and rejuvenate the skin. In this article, we will explore the connection between diet and dry skin and discuss the expertise of Dt Shreya Katyal, a renowned dietitian in Delhi who offers online diet consultation at Diets & More.

The Relationship Between Diet and Dry Skin:

The health of our skin is closely linked to our dietary habits. Lack of essential nutrients can result in dry, flaky skin, and addressing this issue from the inside out is fundamental for long-term solutions. Including foods rich in vitamins, minerals, and antioxidants in your diet can help nourish and moisturize your skin, promoting a healthy complexion.

Foods to Combat Dry Skin:

Avocado: Avocado, a nutrient-dense fruit, boasts a wealth of benefits for skin health. Packed with healthy fats, vitamins E and C, and antioxidants, it serves as a potent ally in promoting skin well-being. The healthy fats in avocado nourish and moisturize the skin, enhancing hydration and preventing dryness. Additionally, the combination of vitamins E and C provides powerful antioxidant properties, offering protection against oxidative stress and reducing inflammation. These elements collectively contribute to maintaining skin elasticity and fostering a supple and youthful complexion. Including avocado in your diet can be a delicious way to support your skin from within, reaping the rewards of its nutritional richness for a glowing and healthy appearance.

Nuts and Seeds: Almonds, walnuts, and sunflower seeds stand out as exceptional sources of vitamins and minerals, particularly featuring high levels of vitamin E. Renowned for its potent antioxidant properties, vitamin E plays a crucial role in safeguarding the skin against oxidative stress. This protective function aids in maintaining skin moisture and preventing dryness. By incorporating these nuts and seeds into your diet, you not only benefit from their rich nutritional profile but also fortify your skin with the essential elements needed for a radiant and well-hydrated complexion.

Fruits and Vegetables: Vibrantly colored fruits and vegetables are packed with essential vitamins, minerals, and antioxidants, forming a powerhouse of support for overall skin health. Berries, citrus fruits, spinach, and sweet potatoes, in particular, offer a wealth of benefits in the fight against dry skin. Rich in nutrients, these foods contribute to skin hydration, aid in collagen production, and protect against oxidative stress. Incorporating a variety of colorful produce into your diet not only enhances the skin's vitality but also provides a natural and delicious way to combat dryness and promote a healthy, glowing complexion.

Olive Oil: Olive oil, a wholesome source of healthy fats, is enriched with antioxidants and vitamin E. Integrating it into your diet can play a pivotal role in supporting skin hydration and protection. The antioxidants in olive oil help combat oxidative stress, contributing to overall skin health. Additionally, the presence of vitamin E aids in maintaining skin moisture, ensuring a well-hydrated and protected complexion. Incorporating olive oil into your culinary choices not only enhances the flavor of your meals but also provides a natural and beneficial boost to your skin's hydration and defense mechanisms.

Fatty Fish: Fatty fish, such as salmon, mackerel, and trout, are rich sources of omega-3 fatty acids, namely EPA and DHA, pivotal for maintaining skin health. These fatty acids play a vital role in preserving the skin's natural oil barrier, which, in turn, prevents moisture loss. By enhancing the integrity of this barrier, omega-3s contribute to effective moisture retention, reducing the likelihood of dry and flaky skin. Moreover, their anti-inflammatory properties make them beneficial for alleviating skin conditions associated with inflammation, including redness and dryness. Incorporating fatty fish into one's diet not only supports overall skin health but also provides anti-aging benefits, helping maintain a youthful and radiant complexion.

Expert Advice from Dt Shreya Katyal:

Dt Shreya Katyal, the Best Dietitian In Delhi, emphasizes the importance of a balanced and personalized approach to nutrition for addressing dry skin concerns. With her extensive expertise, she offers online diet consultations at Diets & More, the best online dietician in Delhi. Dt Shreya Katyal tailors online diet plan to individual needs, considering factors such as lifestyle, nutritional requirements, and skin health.

Conclusion:

In the quest for healthy, radiant skin, a holistic approach that includes both skincare practices and a well-balanced diet is essential. The foods mentioned, along with expert guidance from professionals like Dt Shreya Katyal, can pave the way for hydrated, nourished skin. Make the conscious choice to include these skin-loving foods in your diet, and consult with experts like Dt Shreya Katyal for a personalized approach to address dry skin concerns. Remember, true beauty starts from within.

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foodhealthandscience · 1 year ago

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Benefits of Nuts and Seeds in Your Diet: A Nutrient-Packed Powerhouse

When it comes to healthy eating, nuts and seeds are nutritional gems often overlooked. These tiny powerhouses are brimming with essential nutrients and offer a multitude of health benefits. In this blog, we’ll explore the many benefits of nuts and seeds in your diet, and why you should consider incorporating them into your daily meals. Unlocking the Benefits of Nuts and Seeds in Your Diet Nuts…

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#anticancer #antioxidant #balanced diet #diet #dietary fiber #fiber-rich food #fruits #Health #healthyfood #healthyfruit #healthylife #heart health #nutrition #Nuts #omega-3 fatty acids #phytochemicals #seeds

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sakethospitals00 · 1 year ago

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The Role of Nutrition in Eye Health: Foods That Support Vision

A balanced diet that includes nutrients beneficial to eye health can help maintain good prevent eye diseases (best hospital in Jaipur) . Vitamins A, C, and E, as well as minerals such as zinc and copper, have been linked to eye health (multispeciality hospitals in mansarovar) . Consuming foods rich in these nutrients, such as leafy greens, carrots, sweet potatoes, citrus fruits, nuts, and fish, can help promote healthy vision (gynacologist hospital in Jaipur).

Additionally, omega-3 fatty acids found in fatty fish like salmon and tuna can reduce the risk of developing macular degeneration and dry eye syndrome (gynacologist hospital in Jaipur). Lutein and zeaxanthin, found in leafy greens and eggs, have also been shown to benefit eye health (Cardiology hospital in Jaipur) .

#A balanced diet that includes nutrients beneficial to eye health can help maintain good prevent eye diseases (best hospital in Jaipur) . Vi #C #and E #as well as minerals such as zinc and copper #have been linked to eye health (multispeciality hospitals in mansarovar) . Consuming foods rich in these nutrients #such as leafy greens #carrots #sweet potatoes #citrus fruits #nuts #and fish #can help promote healthy vision (gynacologist hospital in Jaipur).#Additionally #omega-3 fatty acids found in fatty fish like salmon and tuna can reduce the risk of developing macular degeneration and dry eye syndrome (g #found in leafy greens and eggs #have also been shown to benefit eye health (Cardiology hospital in Jaipur) .

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healthnews101 · 1 year ago

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The Best Foods for Your Eyes: Maintain Healthy Vision with a Nutritious Diet

Maintaining healthy vision is essential for a fulfilling and active lifestyle. The key to optimal eye health lies in nourishing your eyes with the right nutrients. In this article, we will explore the best foods for your eyes, focusing on how a nutritious diet can support and enhance your vision. By incorporating these foods into your daily routine, you can take proactive steps to ensure the…

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#Best foods for eye health #Carotenoids and eye protection #Diet for vision #Eye health #Foods rich in carotenoids #Foods rich in DHA #Nutrients for eye health #Nutrition and eyes #Omega-3 DHA and retina #Preventing eye diseases #Tips for healthy vision #Vision care

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suchananewsblog · 2 years ago

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Fact Or Myth: Should You Eat Eggs, Chicken And Fish In Summer?

It is a popular notion that foods like eggs, chicken and fish generate heat in the body, cause acne, lead to indigestion and discomfort, and are not good for overall bodily health during summer. Many people go to the length of completely banishing these foods from their diet in hot weather. Are these foods really that bad for us in summer? Is it a fact or just a myth? If you want to know the…

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#chicken benefits #egg benefit #eggs diet #healthy food #meat #nutitionist #omega 3 benefits #protein rich food #vitamins

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azsazz · 3 months ago

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Hide From Me

ACOTAR Omegaverse Week Day 3: Azriel x Reader [All Tied Up]

Summary: Prompt from @acotar-omegaverse-week: Oh, you’re tied up so you don’t do anything you’ll regret during your heat? Would be a shame if someone… came along and messed up that plan for you :)

Warnings: Smut, dom/sub dynamics, bondage

Word Count: 2692

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Nobody can hear your whimpers from all the way up here.

You’re starting to regret asking Amren to tie you to the posts of your bed when you felt the comings of your heat this time around. The telltale signs you normally dreaded: the itch to your skin every time you stepped foot outside of your home—gathering food and drink that you’d keep close, but would inevitably not eat should no one help you do so. You oftentimes fell into your baser needs whilst in the throes of your heat, chasing the feeling of a knot growing full inside of you, too far into your omegaspace to remember to eat. This time around, with no one to see you through your heat, you were just going to have to keep your head on and your wits about you.

Shouldn’t be too hard, without a knot to sate you.

The prickling sensations of sharper eyes watching you wasn’t the only sign that you were near heat. Your sense of smell heightened, your pheromones fell off of you in plumes, and if not for the alphas licking their maws at you with each step you took, the tingles between your thighs and up your spine need not hit you in the face. You’d never willingly like it when a male did that, so the thrum of your heart and the urge for their tongues to dip between your thighs made it clear that you needed to head home, and fast.

Your nesting has been another sign that you’re used to by now. It’s not much, but it’s yours, curated to perfection of both blankets and trinkets and scents, anything that you had gained enough courage to ask for and all that you could slip into the pockets of your dress, surrounding you like the perfect pool of alpha protection.

If only you had one.

Amren had agreed all too easily, and that should have been your first warning sign. But it was one you didn’t catch in time, much too anxious about being an unmated female in a court where just about anything admission could be carried in the darkness of shadow.

The old crone had wrinkled her nose when she arrived with rope in hand and you’d merely bared your teeth and growled, offended at her response to the delicious scents of alpha mingling throughout your home. You were feeling protective, bristling in the doorway as you contemplated letting the beta inside.

Either way, whatever you chose didn’t seem to bother her, for she simply said, “Or would you rather run the streets down, whimpering and panting for a knot like a pup in their first heat.”

The words had stung enough for you to step back, allowing her inside. Amren made quick work of the ropes as she deftly tied them around your ankles and wrists, then to the posts of your headboard which were tested and strong enough to hold you even at your worst.

If she caught the scent of a certain alpha’s aroma, she did not say.

In a week she would come back for you, maybe once in between, to see how you were faring.

It’s embarrassing, as the only omega in the Inner Circle, the things you had to go through: giving into…this nearly four times a year. It shouldn’t have been, because after your arrival to the Night Court you had been given nothing but riches in the forms of friends, your apartment in one of the small buildings that was dedicated to the miniscule number of omegas on the continent, and your choice of alpha when your heats came. Rhysand never expected you to see any male or female through their ruts, a gift from the Gods to you, but something so simple to offer for him.

You’d refused to use that part of your arrangement after the first time you used it.

From years ago when Azriel had seen you through what you thought was your worst heat yet. First time away from your pack before, unmated and unbonded once again in your life. With no alpha around, it had hurt you more than helped you. You’d even begun longing for the life you escaped, even though it was far from what you desired.

Instincts are a bitch.

You hadn’t been anything more with Azriel. You know the stoic alpha had gone out of his way to help you through your heat. There were no feelings involved, as they usually weren’t for the spymaster of the Night Court. He had been stoic and thorough in his work, seeing you through the mess of a heat and making sure you drank and fed, making sure that you drank your herbal tea, needing to be absolutely sure that there was no chance of your womb growing his seed.

It had felt clinical—transactional—and left you feeling more hollow than sated.

You never came calling after that, his opposition on the matter more than clear.

So now you lie in the middle of your bed, sleep gown drenched through with a day full of sweating, a wetness slick between your thighs, and you can’t even reach your hand down to attempt to relieve yourself from the heat that is wracking your body.

You’re a shivering mess, clutching your thighs together for any sort of reprieve that you pray to the Mother will fix. You know that she is not here this time, and like so many times before that, an abandoned daughter you are.

Nothing.

Not even your neighbors can hear your pleas for help. Each unit within the building is charmed, specifically to keep the omegas inside safe. You have to give it to Rhysand, you haven’t had an ounce of trouble in the years you’ve lived here since removing yourself from his home, the proximity to the one your heart yearns for much too close.

No scent leaks through the walls or the window panes or the threshold of doors. No sounds can be heard inside, as not to disturb your neighbors. Every alpha allowed in the building is on a list, background checked. There is security on hand 24/7, a group of beta’s, hand-picked by the High Lord himself.

Not even they can help you.

Your body eventually exhausts itself, when the sun is cresting low over the mountaintops, night chasing its heels. There is a lamp in the corner of your room, because when Amren asked, you told her to light it, for you did not want to be in the dark alone, even if seeing yourself a mess in its soft glow is shameful.

You wake with a start, your heart pounding in your chest. Your hair is plastered to your scalp. Your body is vibrating with need, your cunt clenching around nothing, the throb in your clit so deep that you feel it in the marrow of your bones.

The room around you is still, the loud silence only filled with that of your labored breathing, the drum of your heart as it beats a tuneless pattern, waiting in anticipation for something to soothe it.

Or someone.

A pressure builds behind your eyes so frantically, your sinuses seizing as tears you’re unable to tamper down build. You shouldn’t have agreed to your head’s decision, should have used your toys to relieve yourself, to try and drive some of the pain that’s lancing through your body and down your core away. You should have allowed Rhysand to choose a male to spend your heat with, for anything is better than this.

“Please,” you whisper into the shadows of the room, seeking out the tendrils of night that used to curl up into your sides like mewling kittens when you lived at the High Lord’s quarters. Your voice is weak, broken, as you beg. “Please.”

Your pleas turn into sobs, the air in your room shifting. Your pulse skyrockets in hope, but when no one appears, you begin thrashing, the ropes tied tight around your wrists cutting into your skin as you pull, damp with sweat.

You’re all too consumed by the rivers of fire in your veins to notice. To notice the shadowsinger of the Night Court manifesting in the corner of your room, because the laws of charms and trickery do not disturb him. He is an entity of many worlds, of many magics, of many curses.

“You thought you could hide from me, sweetheart?” His voice is as cool as darkness, surrounding you from all directions. It startles you from your crying, from your tantrum. It’s loud in your sensitive ears, makes the already pooling mess between your legs gush when you keen, spine arching in response to it.

You don’t even have it in you to feel embarrassed. The molten feeling of mortification you’re all to familiar with is smothered by the lava that courses through your body at the sight of his hazel eyes, the whites of his knuckles, the flaring of his nostrils and the heaving of his chest as he’s hit like a blunt sword to the skull with your scent.

How long have you been here, a writhing and crying mess? It must have been long enough, because you’re not calling out for the one that tied you here, nor the High Lord, nor the Mother any longer. You’re not even crying out for him any longer, and it makes the razor-sharp teeth Azriel is trying with all of his might to keep from shifting, throb like no other.

His responding scent hangs heavy in the air: night-chilled mist and cedar, so thick and cloying and so utterly Azriel that it has your pupils widening with pleasure. You want it to be yours—your nose buried in his scent glands, the taste of the salt of his skin on your tongue. You want the throbbing teeth in your mouth buried deeply into the smooth tan skin between his jaw and shoulder, bare of any marks, waiting for you to claim.

But most of all, you want his knot. You want him embedded so far into your cunt that there is no chance—on the potion or not—that his seed won’t take. You want to carry his litter, and the one after that and the one after that. You want his cum in rivulets inside of you, in rivers around you. You want his mark, his claim, in any manner he should wish. That’s how far deep you are in your heat.

“Not hiding,” you pant, pulling harder against your restraints. He hasn’t moved an inch from where he appeared, like this isn’t affecting him in the slightest, not like you. Somewhere deep inside of your mind there’s a fleeting thought that it isn’t affecting him because he doesn’t feel for you the same you feel for him. Perhaps he’d been sent again, perhaps—

Azriel’s eyes blaze from the lie on your tongue. He strides closer, and if hiding the truth will have him moving towards you, you’ll do just about anything.

His voice is a low rumble that strikes directly at your core. “You lie.” You’re rubbing your thighs together like a harlot, nightgown drenched with the slick that’s been steadily dripping from you since your heat started.

It does nothing to help stave off the feelings consuming you alive.

Your whimper, loud and long and forlorn. You can hardly lift your head from your pillows, completely missing the way his cock has engorged in his leathers. How he has to forcibly keep himself from pouncing on you like the prey that you are, ready for him to devour.

“Please,” you mewl. It’s the only word you seem to know right now. You’re twisting and turning and your skin is rubbed raw from where the ties bite into your skin, Azriel notices as he admires the knots.

All too slowly, he removes his clothes. With each layer that is peeled from his skin, the ache becomes more and more until you’re not sure that you can handle it anymore, like your body might just give out from exhaustion right here, right now. Maybe his shadows will consume you then.

He kneels naked before you, his body long and hard lines of perfectly honed muscle. His cock hangs from his body, heavy and swollen, and the bead of precum gathering at the tip is not a drop you want wasted. “Azriel, please!”

His name on your lips is his undoing. The last of his restraint snaps along with the base of your headboard as he rips the rope up and away with one powerful thrust. His wings splay wide behind his back, an avenging angel come to claim what’s his.

Your nightgown is torn from throat to hem, Azriel shoving the flimsy material away so that he can see your bare body, pliant and needy. Your cunt glistens, swollen and weeping for him, awaiting only what his touch can give you.

You need not wait a second more.

He could spend hours exploring your body, the way he dreamed of doing the first and only time you asked him to see you through your heat. But he wants you to remember it, just as he does now, so he hooks his hands beneath the crooks of your knees, pressing them to your chest at the same time he notches his cock at your entrance, and thrusts in.

The relief is nearly immediate, like all you needed was the slightest touch from Azriel and you’d be cumming around his cock like the heat-drunk omega you are.

His name tastes good on your lips, even if you haven’t stopped screaming it when he dips his tongue against yours in a long sweep. You’re much too focused on the feeling of his cock hitting you so deeply, so perfectly, that after an entire day with zero touch, you’re about to cum again.

“You’re shaking, sweetheart,” his voice is a whisper on your skin as he mouths over the column of your throat, pistoning harder into you when you turn your head away, baring your skin for him to claim. He clamps his jaw shut, burying his nose there instead, hating how the both of you choke back cries at the move. It’s all he wants to do, make you his, but he doesn’t want it to happen in the midst of your heat, he needs you to be level-headed, clear-minded when he does this to you.

He wants the choice to be yours and not the beast inside of you.

“Please!” Your cries are becoming more frustrated. Even if you have cum twice, that’s not what you need. You need his knot, the assurance that his cum is pooling warm inside of you, housed deeply in your womb with no way to escape.

You’d latch your legs around his waist if Azriel wasn’t pinning them to the bed. Tears stream down your face with the pain and Azriel is there, lapping them away with the flat of his tongue, shushing you like a crying babe.

“It hurts,” you whine, once again trying to twist your way out of your restraints.

“I know, sweetheart,” he grunts, pulling back from you to readjust, to get more leverage so that he can help you through this, hopefully calm you down enough so that you’re no longer a danger to yourself, so that you might eat and drink before you need his knot again. “Almost there.”

You can feel the slow building of his knot forming, and the bigger it gets, the more your pleas or pain become screams of encouragement, eyes plastered shut with the feeling.

It’s your final plea that is his undoing. “Alpha!”

Azriel’s knot locks and you screech. His arms tremble with the effort to keep from crushing you as he spills inside, his body shuddering with delight as your cunt holds him tightly. Fuck, it feels too good, you feel too good, this—

“Kiss me, Az,” you keen, and when he’s able to pry his eyes open, he notes how yours seem clearer, the needy sheen to your eyes gone for now.

And kiss you he does.

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@bloodycassian @littlest-w01f @12358

#acotar #azsazz #acomaf #acowar #azriel #azriel x reader #azriel/reader #azsazz a/b/o #acotar a/b/o #azriel a/b/o #acotar omegaverse week #acotaromegaverse2024 #acotar omegaverse

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coven-of-genesis · 2 years ago

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Ways to rejuvenate spiritual & physical energy levels

Here are some herbs, plants, teas, foods, and recipes that will help rejuvenate energy:

Ginseng: This is a traditional Chinese herb that has been used for centuries to increase energy levels, reduce stress and fatigue.

Matcha Tea: This tea is a form of green tea that is high in antioxidants and caffeine, which can help improve mental alertness and physical energy.

Maca Root: This herb has been traditionally used in Peru to enhance stamina, endurance and energy levels.

Ashwagandha: This adaptogenic herb is used in Ayurvedic medicine to reduce stress, anxiety, and fatigue.

Chia Seeds: These tiny seeds are packed with nutrients and can help provide a slow release of energy throughout the day.

Dark Chocolate: This treat is high in flavonoids which can help improve mental alertness and focus.

Spinach: This leafy green vegetable is high in iron, which is essential for maintaining energy levels.

Quinoa: This grain is rich in protein and complex carbohydrates, which can provide sustained energy.

Lemon & Ginger Tea: This tea is a great way to boost your immune system, reduce inflammation, and increase energy levels.

Berry Smoothie: Blend together a handful of mixed berries, a banana, a tablespoon of honey, and some almond milk for a delicious and energizing smoothie.

Avocado Toast: Mash half an avocado and spread it onto a slice of whole-grain bread for a healthy and energizing breakfast.

Grilled Chicken Salad: Toss together some grilled chicken, mixed greens, cherry tomatoes, cucumber, and a lemon vinaigrette for a light and energizing lunch.

Sweet Potato & Lentil Curry: This hearty and delicious dish is packed with nutrients and is a great source of sustained energy.

Baked Salmon: This fish is high in omega-3 fatty acids which can help improve mental focus and reduce fatigue.

Golden Milk: This warm and soothing drink is made with turmeric, ginger, honey, and coconut milk, and is believed to help reduce inflammation and increase energy levels.

#spiritual ways to increase energy levels #physical ways to increase energy #kitchen witch #kitchen witchcraft #witchblr #witchcore #witchcraft #witchlife #white witch #beginner witch #witch tips #grimoire #herb magick #green witch #spirituality #book of shadows

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prettieinpink · 11 months ago

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beginner guide to vitamins?

I am uneducated on vitamins and what they do for you, I only know the basics, however I did do research before posting. This is a disclaimer that I am not a doctor, and your general practitioner knows best for you. I made this into an everyday vitamin guide instead, as it is a lot more simpler for me and to avoid misinformation ❀

EVERYDAY GUIDE TO VITAMINS

About vitamins that best support you when consumed on a daily basis! I used food instead of supplements because of no specification.

VITAMIN A

Supports vision, a healthy immune system and cell growth.

Sweet potatoes, carrots, spinach, kale and liver.

Or, look for foods rich in beta-carotene.

B VITAMINS

Support many bodily functions and the proper development your body.

Whole grains, leafy greens, nuts or seeds and legumes.

VITAMIN C

Acts as an antioxidant, helps to heal wounds, supports the immune system and collagen production.

Citrus fruits like oranges, grapefruits or lemons. Strawberries, kiwi, bell peppers and broccoli.

VITAMIN D

Supports bone health, immune system and regulation of moods.

Fatty fish like salmon, mackerel, sardines. Diary products like milk, yoghurt and cheese.

VITAMIN E

Supports skin health and is anti-inflammatory.

Nuts and seeds, spinach and broccoli.

CALCIUM

Helps with muscle contraction, strong teeth and bones and nerve function.

Diary products like milk, yoghurt or cheese. Kale and spinach.

IRON

Supports healthy red blood cell production and energy levels.

Red meat, poultry, fish. Legumes, tofu and spinach.

OMEGA 3 FATTY ACIDS

Anti-inflammatory, support brain function and heart health.

Fatty fishes or seeds.

This post was a bit difficult, if mine wasn’t what you were looking for, here’s one that I would recommend.

#becoming that girl #that girl #glow up #glow up era #health is wealth #health and wellness #health #self healing #green juice girl #healthy eating #healthy living #healthy girl #wellness gir #wellness era

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theambitiouswoman · 1 year ago

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Foods You Can Eat Instead of Taking Vitamins and Supplements 🍎🥥🥦🥑🍌

Vitamin A: Carrots, sweet potatoes, spinach, kale.

B Vitamins: Whole grains, meat, eggs, nuts, legumes.

Vitamin B1 (Thiamine): Whole grains, legumes, nuts, pork, fortified cereals.

Vitamin B2 (Riboflavin): Dairy products, lean meats, almonds, leafy greens. Vitamin B3 (Niacin): Poultry, fish, nuts, legumes, whole grains.

Vitamin B5 (Pantothenic Acid): Meat, poultry, eggs, avocado, whole grains.

B6: Chicken, turkey, fish, bananas, chickpeas.

Folate (Vitamin B9): Leafy greens, legumes, citrus fruits, fortified grains.

Vitamin B12: Animal products (meat, fish, dairy), fortified plant-based foods.

Vitamin C: Citrus fruits, strawberries, bell peppers.

Vitamin D: Fatty fish (salmon, mackerel), fortified dairy products, sunlight.

Vitamin E: Sunflower seeds, almonds, vegetable oils, nuts, spinach, broccoli.

Vitamin F (Essential Fatty Acids): Fatty fish, flaxseeds, chia seeds, walnuts.

Vitamin H (Biotin): Eggs, nuts, sweet potatoes, salmon, avocado.

Vitamin K: Leafy greens (kale, spinach), broccoli, Brussels sprouts.

Vitamin K2: Fermented foods (natto, cheese), animal products, leafy greens.

Vitamin L1 (Anthranilic Acid): Cruciferous vegetables (cabbage, cauliflower), legumes.

Vitamin P (Bioflavonoids): Citrus fruits, berries, onions, green tea.

Vitamin Q (Ubiquinone): Fatty fish, organ meats, spinach, cauliflower.

Vitamin T (L-carnitine): Red meat, poultry, fish, dairy products.

Vitamin U (S-Methylmethionine): Cabbage, broccoli, Brussels sprouts.

Betaine: Beets, spinach, whole grains, seafood.

Boron: Fruits (apples, pears), legumes, nuts, avocado.

Calcium: Dairy products, leafy greens (kale, collard greens), almonds.

Carnosine: Beef, poultry, fish.

Carnitine: Red meat, dairy products, fish.

Catechins: Green tea, black tea, dark chocolate.

Choline: Eggs, liver, beef, broccoli, soybeans.

Creatine: Red meat, fish, poultry.

Chromium: Broccoli, whole grains, nuts, brewer's yeast.

Chondroitin: Cartilage-rich foods (bone broth, connective tissue of meat).

Copper: Shellfish, nuts, seeds, organ meats, lentils.

Coenzyme Q10 (CoQ10): Fatty fish, organ meats, nuts, soybean oil.

Ellagic Acid: Berries (strawberries, raspberries), pomegranates.

Glucosinolates: Cruciferous vegetables (cabbage, broccoli, cauliflower).

Glucosamine: Shellfish (shrimp, crab), bone broth, animal connective tissues.

Glutamine: Dairy products, meat, poultry, cabbage.

Inositol: Citrus fruits, beans, nuts, whole grains.

Iodine: Seafood, iodized salt, dairy products.

Iron: Red meat, poultry, beans, lentils, spinach.

L-Theanine: Mushrooms, black tea, white tea, guayusa.

Lignans: Flaxseeds, whole grains, cruciferous vegetables.

Lutein and Zeaxanthin: Leafy greens (spinach, kale), corn, eggs.

Lycopene: Tomatoes, watermelon, pink grapefruit.

Magnesium: Spinach, nuts, seeds, whole grains, beans.

Manganese: Nuts, seeds, whole grains, leafy greens, tea.

Melatonin: Cherries, grapes, tomatoes.

Omega-3 fatty acids: Flaxseeds, chia seeds, walnuts, fatty fish.

PABA (Para-Aminobenzoic Acid): Whole grains, eggs, organ meats.

Pantothenic Acid (Vitamin B5): Meat, poultry, fish, whole grains, avocado

Pectin: Apples, citrus fruits, berries, pears.

Phosphorus: Dairy products, meat, poultry, fish, nuts.

Prebiotics: Garlic, onions, leeks, asparagus, bananas (unripe), oats, apples, barley, flaxseeds, seaweed.

Probiotics: Yogurt, kefir, fermented foods (sauerkraut, kimchi).

Potassium: Bananas, oranges, potatoes, spinach, yogurt.

Polyphenols: Berries, dark chocolate, red wine, tea.

Quercetin: Apples, onions, berries, citrus fruits.

Resveratrol: Red grapes, red wine, berries, peanuts.

Rutin: Buckwheat, citrus fruits, figs, apples.

Selenium: Brazil nuts, seafood, poultry, eggs.

Silica: Whole grains, oats, brown rice, leafy greens.

Sulforaphane: Cruciferous vegetables (broccoli, Brussels sprouts), cabbage.

Taurine: Meat, seafood, dairy products.

Theanine: Green tea, black tea, certain mushrooms.

Tyrosine: Meat, fish, dairy products, nuts, seeds.

Vanadium: Mushrooms, shellfish, dill, parsley, black pepper.

Zeatin: Whole grains, legumes, nuts, seeds.

Zinc: Oysters, beef, poultry, beans, nuts, whole grains.

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