If you have the time and ability, skip the store bought version and make your own hemp milk. Not only is it free of emulsifiers, added sugars, and thickening agents, but it also tastes more delicious than store bought varieties. Hemp seed milk is a great plant-based milk to make, exhibiting a creamy texture and pleasant flavor. It goes great in smoothies, chia pudding, or with granola. Plus, hemp milk is a great option for people with nut allergies. It also happens to be less allergenic than cow’s milk.

Think of hemp seeds as tiny, tasty powerhouses. Hemp seeds are one of the six best seeds that you can eat, according to researchers. They are crunchy, slightly sweet and nutty, and despite their name, they are technically nuts, just not tree nuts. If you have a peanut allergy, then you are safe to eat hemp seeds. Hemp seeds also offer an impressive nutritional profile, with three tablespoons offering:

• 166 calories
• 2.5 grams (g) of carbohydrates
• 14.5 g of fat
• 0 milligrams (mg) of cholesterol
• 9.5 g of protein
• 1 g of fiber
• 5 mg of sodium

They also happen to be rich in the following vitamins and minerals:

• Vitamin E
• Iron
• Zinc
• Magnesium
• Potassium
• Phosphorus
• Omega-3 fatty acids

Hemp seeds offer high amounts of omega-3s and antioxidants, both of which may help to lower blood pressure and protect against free radicals. The fatty acids in hemp seeds may also reduce the effects of prolactin, a hormone that contributes to PMS symptoms and breast tenderness. Most importantly, hemp seeds contain both soluble and insoluble fiber. Most Americans do not consume enough fiber in their daily diet, so adding hemp seeds and hemp milk to your diet could help you meet your daily fiber needs.

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Fiber is the nutrient everyone knows they need, and yet most people manage to not meet the recommended daily intake (RDI). Today’s Western diet lacks a lot of fiber, and the average American consumes less than 50% of the RDI of fiber each day. That is a big deal when you consider that high-fiber foods support heart and digestive health, guarding against conditions like diverticulitis, heart disease, obesity, and so much more. 

There are certain diets that prioritize fibrous foods, but you don’t have to adhere to a specific diet to eat more fiber. You can eat a balanced diet and add more high-fiber foods to your meals. Which foods are rich in fiber, and how can you be sure that you are getting enough? The general recommendation is to consume 25 to 28 grams of fiber per day for women, and 31 to 38 grams for men. 

The more consistent you are with your fiber intake, the likelier you are to stay at a healthy weight. Additionally, following a high-fiber diet can help maintain healthy blood pressure, cholesterol, and triglyceride levels. Continue reading to learn about great high-fiber foods you can easily add to your diet. 

Black Beans

Black beans provide 15 grams of fiber per cup of cooked, mature black beans. They also provide a lot of protein and a diverse mix of flavonoids and antioxidant compounds that help to fight free radicals. Black beans also offer magnesium, manganese, phosphorus, folate, and thiamine. 

Chia Seeds

They may be small, but their nutritional profile is mighty! Chia seeds are high in fiber, omega-3 fatty acids, and other essential nutrients that help support energy, healthy digestion, and brain function. Offering nine grams of fiber per ounce, chia seeds are excellent high-fiber superstars to include in your diet. They also offer calcium, phosphorus, protein, omega-3s, and manganese. Some people are sensitive to chia seeds, the same way they are to legumes, so increase water intake to help minimize bloating and other related symptoms when you eat them. 

Oats

Oats actually contain a special type of fiber called beta-glucan, which may help lower harmful LDL cholesterol to prevent plaque buildup in the arteries. They are also rich in protein, iron, manganese, thiamine, selenium, magnesium, and zinc. Just one cup of oats provides 8.2 grams of fiber. Ideally, you should opt for steel-cut or rolled oats that are free of added sweeteners and flavors. That means no flavored oatmeal packets!

Chickpeas

Chickpeas happen to be one of the best sources of dietary fiber, offering 12.5 grams of fiber per cup of cooked chickpeas. They offer a diverse mix of essential nutrients, especially manganese (satisfying 84% of the RDI). Chickpeas also contain omega-3s, omega-6s, folate, copper, protein, and folate. 

Artichokes

These low-calorie vegetables happen to be rich in fiber and other essential nutrients. One medium artichoke supplies nearly 50% of the RDI of fiber for women and a third for men. Notable nutrients include vitamins A, C, E, B, and K, calcium, potassium, phosphorus, and magnesium. You can steam, bake, or boil artichokes and season them with lemon juice, olive oil, herbs, spices, and red onion. Spinach artichoke dip is not a healthy way to eat artichokes, in case you were wondering. 

Acorn Squash

Winter squash varieties, such as acorn squash, butternut squash, and pumpkins, are excellent sources of beta-carotene, among other nutrients. Their signature orange flesh is rich in soluble fiber, which slows the rate at which the body digests food, allowing for maximum nutrient absorption. In addition to offering nine grams of fiber per cup, acorn squash also offers vitamins A, B6, and C, magnesium, folate, potassium, thiamine, and manganese. 

Durian

This is not the most popular fruit in America. It is very strange looking and you either love it or hate it, as both the smell and flavor can be very off-putting to many people. That said, it is very nutrient-dense, offering an impressive amount of healthy fats. Because of that, it is higher in calories than most other fruits. It is similar to avocados in that way. Durian offers 9.2 grams of fiber per cup, and also contains vitamin C, potassium, manganese, and some B vitamins. 

Coconut

With a low-glycemic index, coconut is great to incorporate into your diet if you are watching your blood glucose levels. Coconut flour contains four to six times the amount of fiber as oat bran, and coconut meat itself offers 7.2 grams of fiber per cup. Coconut meat is also rich in selenium, folate, manganese, and omega-6s. Make sure to buy desiccated coconut instead of sweetened coconut flakes, as the latter version is very unhealthy and comes with no nutritional benefits. 

Almonds

Nuts, like almonds, are great sources of protein, healthy fats, and fiber. Almonds are lower in calories and fats compared to most other nuts, though. They do offer 11.5 grams of fiber per cup, though. They also offer impressive amounts of magnesium, protein, riboflavin, manganese, and vitamin E. You can enjoy them as a snack or blend them into sauces or energy bal recipes. 

Raspberries

Raspberries contain a lot of manganese, which helps support healthy bones, skin, and blood sugar. Because they are so easy to eat, as they are slightly tangy and sweet, they rank high on the list of high-fiber foods for children and adults. They offer eight grams of fiber per cup, in addition to other nutrients like vitamins C and K and manganese.

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Let’s talk about soup, ba-bay. Let’s talk about how delicious it-can-be. Soup is essentially comfort in a bowl, and the ingredients you include can either enhance comfort or make it slightly refreshing, for example, if you make a chilled gazpacho. Although zucchini is a type of summer squash, it is typically available year round. The great thing about zucchini is that it is low in calories and rich in nutrients, so you get a lot of bang for your bite!

Zucchini is naturally rich in vitamin A, manganese, potassium, folate, copper, magnesium, vitamin C, phosphorus, fiber, thiamine, and vitamin B6. It may also provide small amounts of several B vitamins, calcium, zinc, and iron. Interestingly enough, raw zucchini provides a similar nutritional profile as cooked zucchini, only with less vitamin A and more vitamin C. But zucchini is not the only standout ingredient in this soup. The following ingredients are equally as important:

• Fresh basil: This is an absolute must! Not only is basil aromatic and robust in flavor, but it also helps color this soup a beautiful green hue. You should not substitute it with dried basil!
• Onion and garlic: First of all, you should always add onion and garlic to most meals. They enhance the flavor of the soup, adding a sweet and savory essence to the soup. It’s possible for people to be allergic, so we understand if you cannot eat them, but we do not recommend omitting either of these ingredients, as they provide flavor and valuable phytonutrients.
• Lemon juice: Fresh is best, people! Adding the juice of half a lemon not only brings necessary acid to this soup, but also makes it a bit brighter and more refreshing. Just make sure to add it at the end of the cooking process to prevent it from cooking out.
• Broth: You cannot have this soup without broth, but make sure to get either low-sodium or unsalted vegetable broth. Regular vegetable broth can contain a lot of sodium per serving, so make sure you read the labels!

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Persimmons are the national fruit of Japan and are typically available between September and December. They are great sources of phosphorus, potassium, and vitamin C, which everyone could use more of during the fall and winter months. In this article, we’ll detail a few health benefits of persimmons and how to incorporate them into different recipes. 

There are two types of persimmon: Asian and American. Native Americans have harvested the American persimmon for centuries, eating them dried or baked into bread. American persimmons grow wild and are not cultivated like Japanese persimmons are. There are two types of Japanese persimmon: Hachiya and Fuyu. The former is acorn-shaped and astringent because of the high tannin content, while the latter is more tomato-shaped and non-astringent, so they can eat when underripe or ripe. 

Health Benefits

The persimmon exhibits an impressive nutritional profile, with high concentrations of beta-cryptoxanthin (an antioxidant compound) and potassium. Persimmons are also great sources of vitamin A, fiber, calcium, phosphorus, and more. Because of their vitamin A and antioxidant content, persimmons may benefit eye health by supporting functions that enable normal vision. Vitamin A also helps people see better in the dark and contributes to better immune function. 

The antioxidant content activity is extremely high in astringent persimmon varieties. That makes them a great addition to anyone’s diet, especially since antioxidants help fight oxidative stress caused by free radicals. Although the body produces its own antioxidants, obtaining more via dietary sources can help counteract the negative effects of free radicals. Additionally, researchers found that persimmons exhibited anti-inflammatory properties in various animal studies. Their antioxidant properties were able to reduce inflammation and tissue damage, but more human research is necessary. 

Nutritional Information

The nutritional information for a raw Japanese persimmon per 100 grams (g) is as follows:

• Calories: 70
• Protein: 0.58 g
• Fat: 0.19 g
• Carbohydrates: 18.59 g
• Fiber: 3.6 g
• Vitamin C: 7.5 milligrams (mg) 
• Vitamin A: 81 micrograms (mcg) of retinol activity equivalents (RAE)
• Phosphorus: 17 mg
• Calcium: 8 mg
• Beta-carotene: 253 mcg
• Iron: 150 mcg
• Beta-cryptoxanthin: 1447 mcg

As a quick note, the nutritional value for an American persimmon is very similar to that of the Japanese persimmon. There may be some variations, but they are more or less the same. Below, you’ll find eight different persimmon recipes, all of which are raw vegan, just in case you happen to be cleansing.

Persimmon Pomegranate Salsa

How do you make the most of persimmon season? You get creative, like incorporating them into this refreshing fall-inspired salsa!

Click here to make the recipe.

Spiced Persimmon Smoothie

The perfect fall smoothie has arrived! Embrace seasonal persimmons and spice them up with bananas, ginger, cinnamon, and cloves.

Click here to make the recipe.

Dehydrated Persimmons

Enjoy an incredibly healthy snack with one of our favorite fall fruits: the mighty persimmon. They exhibit such a unique and delicious flavor!

Click here to make the recipe. 

Raw Vegan Persimmon Sorbet

Persimmon sorbet is easy to make and naturally sweet with a velvety texture. Not only does it look and taste good, but it’s also good for you.

Click here to make the recipe. 

Cranberry Persimmon Pomegranate Smoothie

Embrace some of fall’s most nutritionally diverse ingredients when you enjoy this refreshing cranberry persimmon pomegranate smoothie.

Click here to make the recipe. 

Perfect Persimmon Pudding

This raw vegan persimmon pudding is the perfect cinnamon-infused dessert or healthy snack to enjoy during the fall season.

Click here to make the recipe. 

Persimmon Pomegranate Mixed Green Salad

Let some of our favorite fall flavors entice your taste buds. You’ll fall in love with this seasonal persimmon pomegranate salad

Click here to make the recipe. 

Orange Carrot Persimmon Smoothie

Embrace some of the best fall flavors by sipping on this persimmon smoothie. It’s full of immune-boosting vitamins and minerals.

Click here to make the recipe.

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Yes, folks, that time of year has arrived. Pumpkin spice is here to stay for the next couple months, so you can expect some more pumpkin recipes to come your way. Some will be savory, utilizing actual pie pumpkins, and others will be on the sweeter side. The sweeter recipes, like this pumpkin pie pudding, tend to utilize pumpkin puree. Before we tell you more about this pudding, we have to make the distinction between pure pumpkin puree and pumpkin pie filling. One is 100% pumpkin, with no added fats, sugars, or preservatives, while the other rich in sugar, natural flavors, and, quite frankly, devoid of nutritional value.

Fortunately for you, this pumpkin pie pudding is a healthy, guilt-free dessert that you’ll be enjoying throughout autumn. It is a wonderful vegan creation that contains nutritionally-dense ingredients, including raw cashews, pumpkin puree, pure maple syrup, and pumpkin pie spice. Pure maple syrup is a much healthier sweetener to use in place of granulated sugar. It also adds a unique sweetness that works particularly well with fall flavors, such as pumpkin pie spice. Just make sure that you opt for pure maple syrup and not the unhealthy corn syrup ones that do not require refrigeration after opening.

This pudding is extra creamy because of the pumpkin puree and raw cashews. Make sure to soak the cashews for at least two hours in order to soften them. That makes them a lot easier to blend, but make sure to discard the soaking liquid before adding them to the blender or food processor. Cashews are great sources of copper, magnesium, manganese, vitamin K, zinc, and phosphorus. Plus, you get tons of vitamin A from the pumpkin!

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Who doesn’t have a bag of frozen peas in their freezer? Whether you need to ice a sore neck or make a shepherd’s pie, frozen peas have their purpose. Green peas have an impressive nutritional profile and their calorie content is fairly low. About 70% of those calories come from complex carbohydrates, while the rest come from protein and healthy fats. Plus, peas contain nearly every vitamin and mineral you need. In fact, a half-cup serving of peas contains:

• Calories: 62
• Carbohydrates: 11 grams (g)
• Protein: 4 g
• Fiber: 4 g
• Vitamin A: 34% of the recommended daily intake (RDI)
• Vitamin K: 24% of the RDI
• Folate: 12% of the RDI
• Manganese: 11% of the RDI
• Thiamine: 15% of the RDI
• Vitamin C: 13% of the RDI
• Iron: 7% of the RDI
• Phosphorus: 6% of the RDI

The great thing about this pea puree is its versatility. Use it as a dip with raw vegetables or spread it on a crisp crostini. Making a meal? Use this pea puree as a hummus substitute for your pita pocket. If you want to get really fancy, consider spreading it on the bottom of your plate and topping it with sautéed portobello mushrooms and their cooking juices. You can even use this as food for babies just starting on solid foods! You really want to know the best part? Simply defrost the peas, blend the ingredients together, and then enjoy.

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Known as the sunshine vitamin, vitamin D is an essential nutrient that impacts skeletal structure, immune function, blood pressure, and brain function. Given all these benefits and more, which have been peer reviewed and confirmed by numerous studies, it is sad that about 40 to 80 percent of the American population is deficient in vitamin D.

Vitamin D is a fat-soluble vitamin that includes vitamins D-1, D-2, and D-3. Roughly 95 percent of most people’s vitamin D comes from exposure to sunlight. Nowadays, most people don’t spend enough time in the sun every day. People spend their days inside their homes or offices, failing to get out and absorb sunlight. Limited time in the sun, combined with lack of vitamin D intake through diet, has caused nutritionists to encourage vitamin D supplementation.

What Is Vitamin D?

The body makes vitamin D when the skin is exposed to the sun. The reason that vitamin D is an essential nutrient is because the human body cannot make it by itself. The body requires sunlight or food to produce vitamin D. Vitamin D differs from other nutrients because it doesn’t behave like other vitamins; rather, it acts like a hormone in the body. Studies show that vitamin D acts as a messenger instead of a participant in metabolism, which affects everything from organ function to weight maintenance.

How Do You Get Enough Vitamin D?

For people between ages 1 to 70, the recommended daily allowance of vitamin D is 600 international units (IU). People over 70 require 800 IU, while infants require 400 IU. It’s not easy to get this much vitamin D from sunlight alone, so supplementation is advised to maintain optimum vitamin D levels. You can take vitamin D-2 (ergocalciferol) or vitamin D-3 (cholecalciferol) supplements. Manmade vitamin D is created by irradiating yeast with other molds to yield vitamin D-2, or by irradiating animal oils and cholesterol to yield vitamin D-3. The body prefers vitamin D-3 because that is the type of vitamin D that the body naturally makes when exposed to sunlight. Vitamin D-3 is more active than vitamin D-2, and it’s converted 500 times faster than D-2.

Benefits Of Vitamin D

Boosts Weight Loss

Vitamin D supplements can help you on your weight loss journey. One study found that the combination of calcium and vitamin D supplements helped people lose more weight than those who took a placebo supplement. The extra calcium and vitamin D helped suppress the appetite. Another study found that overweight people who took vitamin D supplements decreased risk markers for heart disease.

Helps Improve Bone Health

If you have low vitamin D levels, your bones cannot efficiently absorb calcium. Vitamin D also interacts with other nutrients in the body, including magnesium, vitamin K, and phosphorus. Research proved that vitamin D is partially responsible for maintaining proper phosphorus levels in the blood. When you have low vitamin D levels, you can experience softer bones (osteomalacia) and increase your risk of developing osteoporosis. People who take 800-1,500 IU per day can improve musculoskeletal health, which reduces the rate of fractures in adults over age 65.

Helps Regulate Hormones

As we mentioned earlier, vitamin D acts like a hormone in the body. Being deficient in vitamin D increases your risk of mood disorders, including anxiety, insomnia, depression, and severe mood swings for women during their menstrual cycles. Vitamin D deficiency also interferes with proper estrogen and testosterone production, which can create imbalances that result in a variety of symptoms.

Helps Fight Heart Disease

Many studies have concluded that proper vitamin D levels help maintain blood pressure levels, while reducing inflammation. Several animal studies found that disrupting vitamin D signals contributes to the development of cardiac hypertrophy, atherosclerosis, and hypertension. Since cardiovascular disease is one of the primary causes of death worldwide, these vitamin D findings are extremely important.

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Flaxseeds have been held in high regard for their health properties for about six thousand years. For all we know, they could have been the world’s first superfood with health nuts singing their praises at archaic markets, but that’s just wishful thinking. Flaxseeds have been known to help clear up skin, reduce sugar cravings, improve digestion, promote weight loss, and balance hormones.

To help you better understand the nutritional profile of flaxseeds, we have a list of nutrients per ounce of flaxseeds below:

• 6 grams of protein
• 8 grams of fiber
• 6,338 milligrams of omega-3s
• 31% RDA of vitamin B1
• 30% RDA of magnesium
• 10% RDA of selenium
• 35% RDA of manganese
• 19% RDA of phosphorus

Based on the nutritional profile, flaxseeds are one of the most nutrient dense foods on the planet. Oh, and we forgot to mention that they also contain iron, zinc, potassium, copper, and vitamin B6. Are you still contemplating whether or not you should add flaxseeds to your diet? Let the below benefits convince you why you should add them to your diet.

Flaxseed Benefits

Great Source of Lignans

What are lignans, you ask? Lignans are polyphenols that are found in plants, and flaxseeds are the richest source of lignans, with sesame seeds being the runner-up. Lignans have antioxidant and estrogen properties, both of which help to lower one’s risk of cancer and improve overall health. A recent study revealed that women who ate flaxseeds were 18% less likely to develop breast cancer.

Fiber Superstars

Did you know that flaxseeds contain two types of dietary fiber? Roughly 20-40% is made up of soluble fiber and the other 60-80% is made up of insoluble fiber. Soluble fiber works to slow digestion and increase consistency of the contents in the intestine. Insoluble fiber, on the other hand, allows water to bind to stool, increasing bulk and resulting in softer excrement. Together, these two types of fiber help prevent constipation and regulate bowel movements.

Weight Loss Aid

Because flaxseeds are full of healthy fats and fiber, they help you feel full for longer, which ultimately helps you reduce your total caloric intake. Additionally, flaxseeds help to decrease water weight and reduce inflammation, both of which make it difficult to lose weight.

High Quality Protein

Studies have shown that flaxseed protein can help to improve immune function and decrease bad (LDL) cholesterol levels. If you are trying to cut back on meat and are in search of a great source of plant-based protein, flaxseeds are the food for you. They body has an easier time using and digesting the protein from flaxseeds than it does protein from animal-based foods.

Cancer Fighters

Time and time again, flaxseeds have proven that they have the powers to help fight prostate, breast, ovarian, and colon cancers. The Journal of Clinical Cancer Research found that the lignans, which get converted into compounds in the intestinal tract, in flaxseeds help to balance hormones and reduce one’s risk of breast cancer. People with endometrial and ovarian cancers may benefit from eating flaxseeds as well.

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The body requires an abundance of minerals to function optimally; it’s just that plain and simple. Minerals fall into two categories: macrominerals (known as major minerals) and microminerals (known as trace minerals). Both of these mineral groups are of equal importance, but the body needs smaller amounts of trace minerals than major minerals; however, the amount that the body needs doesn’t indicate their importance.

What Do Minerals Do For The Body?

Minerals are necessary for the billions of chemical reactions that occur in the body every single day. Working with enzyme systems and vitamins, minerals help to release energy from the macronutrients that you eat, i.e. carbohydrates, fats, and proteins. Minerals activate enzymes, which catalyze the various reactions in the body, in order for each bodily movement to occur. Enzymes need the help of vitamins and minerals, both of which need to be present for the complex biochemistry at work in the body.

If there are not enough trace minerals and essential nutrients in the body, cells cannot grow properly, or produce sufficient hormones and enzymes that are necessary for everyday life. This brings up the point that essential minerals are not manufactured in the body; rather, we obtain them through our diet. Originating in rocks, soil, and water, plants absorb these minerals during the growing process, proving that fresh fruits and vegetables are the best sources of essential trace minerals. Despite knowing this, many people resort to pills or powders for mineral supplementation.

The Five Major Minerals

There are five major minerals, also classified as electrolytes, that are necessary for maintaining nerve and muscle health, balanced blood pH levels, and healthy blood pressure. They form chemical reactions when mixed with water, which comprises about 66% of the body. These five major minerals are:

Potassium

Found in bananas, avocados, beets, spinach, sweet potatoes, white beans, and a variety of other fresh foods, potassium works to naturally lower blood pressure and balance fluid levels in the body.

Magnesium

Magnesium is the one of the most abundant minerals in the body, working to strengthen the immune system, combat stress hormones, build stronger bones, and maintain a steady heart rhythm. This mineral can be found in spinach, pumpkin seeds, avocados, almonds, bananas, kale, cashews, quinoa, and Brazil nuts.

Sodium

The body needs sodium for healthy fluid balance, muscle contraction, and nerve transmission. Processed foods are rich in sodium, but they typically contain table salt and other chemicals that are extremely unhealthy. It’s advisable to obtain sodium from celery, spinach, artichokes, turnips, chard, and sweet potatoes instead.

Calcium

Calcium is responsible for bone growth, healthy muscle function, blood clotting, and is essential for proper kidney function. Believe it or not, there are much healthier calcium sources than milk! Some great calcium-rich foods include kale, butternut squash, okra, blackstrap molasses, spinach, mustard greens, oranges, and almonds.

Phosphorus

This mineral is often overlooked, but it contributes to the optimal health of the circulatory, nervous, and digestive systems. It is also required for healthy cellular function. You can obtain phosphorus by eating foods like chickpeas, pumpkin seeds, spirulina, sunflower seeds, lentils, quinoa, tahini, and adzuki beans.

It’s fairly easy to satisfy your recommended daily intake of minerals when you eat a healthy, balanced diet. Remember, those five macrominerals need to be consumed in higher quanities than microminerals. This isn’t to say that trace minerals are less important because they work to distribute oxygen and other nutrients throughout the body. The trace minerals to focus on include manganese, iron, zinc, copper, iodine, boron, silicon, chromium, molybdenum, chloride, and cobalt.

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Over the past century, the average American has increased normal, suggested portion sizes and processed & packaged foods have become dietary staples. Most pantries or cabinets are filled with canned or boxed foods, freezers contain highly processed meals, and sugary, fatty sauces and condiments line refrigerator shelves. There is no way that you can satisfy the recommended daily intake of essential nutrients if you are only eating those foods.

What Are Essential Nutrients?

The body cannot make sufficient amounts of certain nutrients on its own, which is why you have to obtain those nutrients via your diet. Essential nutrients are mostly found in various foods, but they are plentiful in plant-based options like fresh fruits, vegetables, nuts, seeds, legumes, and whole grains, as opposed to packaged or processed foods that are fortified with nutrients. Below, you will find the common essential nutrients, which most people don’t consume enough of, and where you can find them.

Vitamin D

Vitamin D aids with the absorption of calcium and phosphorus from the digestive tract. This process needs to happen in order to maintain healthy teeth and bones. The body also requires vitamin D for optimal immune and muscle function. You can absorb vitamin D naturally by being in the sun for about 15-30 minutes a day. For those who live in areas where sunlight isn’t as prevalent, mushrooms (maitake, shiitake, and portobellos) are the best natural sources of vitamin D.

Folate

Make sure you get folate and not folic acid, which is the synthetic form of folate. You can obtain folate from most leafy greens, avocado, citrus fruits, asparagus, and certain nuts and legumes. Folate is an integral B-vitamin that encourages healthy cell development. Pregnant women are recommended to eat folate-rich foods to aid healthy fetal development and reduce the risk of birth defects.

Potassium

Potassium works to maintain healthy blood pressure levels by ridding excess sodium from the body. It also helps the central nervous system send impulses all through the body. Consuming potassium has also been linked to a reduced risk of osteoporosis, heart disease, and diabetes. On the other hand, potassium deficiency has been linked to muscle cramps, fatigue, and constipation. Great potassium sources include melons, bananas, apricots, citrus fruits, strawberries, carrots, broccoli, tomatoes, and avocados.

Vitamin A

Supporting healthy vision and the efficient transmission of electrical signals from the eyes to the brain, vitamin A is an essential nutrient that people often neglect. Vitamin A encourages healthy immune function by supporting mucus membranes, which help to fight off infections. You can find vitamin A in the form of beta-carotene, which the body converts into vitamin A, in carrots, sweet potatoes, papayas, apricots, peaches, winter squash, and leafy greens.

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