Some foods are more nutritious than others. Here are eight healthy foods that contain higher amounts of some nutrients than multivitamins.
1. Seaweed – rich in iodine (nori, kelp, wakame and kombu). The recommended daily intake is 150 micrograms. Different types of seaweed contain varying amounts of iodine: wakame – 1 g has 30-110 micrograms, close to the RDI (recommended daily intake); kelp – 1 g may have 700-1500 micrograms, or 460-1000% of the RDI, and should not be consumed daily.
2. Kale – high in vitamin K1, and very healthy. 67 grams, or one cup of fresh kale contains: vitamin K1 – 900% of the RDI; vitamin C – 134% of the RDI; copper – 111% of the RDI. Kale is also high in manganese, fiber, potassium, iron and vitamin B6.
3. Liver – rich in vitamin B12, vitamin A, copper, iron and folate. A 100 g serving (3.5 oz) may contain these quantities of the nutrients: vitamin B12 – 1200% of the RDI; vitamin A -6-700% of the RDI; 6-700% of the RDI.
4. Shellfish – oysters contain high amounts of vitamin B12 and zinc – 100 grams (2-600% of the RDI). Clams also contain vitamin B12 (100 grams -1600% of the RDI), as well as selenium, iron and potassium. These are very important for older people.
5. Brazil nuts – the best source of selenium. Recommended daily amount is 50-70 micrograms, or one large Brazil nut. The tolerance level is at about 3-400 micrograms per day for adults.
6. Sardines – rich in DHA and EPA, omega-3 fatty acids. They also contain over 300% of the RDI of vitamin B12.
7. Cod liver oil – a great source of vitamin D, vitamin A and omega-3 fatty acids. Do not take more than 1-2 tablespoons per day.
8. Yellow bell peppers – a great source of vitamin C. One large yellow bell pepper has almost 600% of the RDI, which is 4 times the amount found in oranges.