Vitamin rich fruits/vegetables

[Anonymous No.10528339]

What foods have the most vital vitamins?

I'm especially looking for fruits or vegetables.
My plan is basically to eat a couple fruits/vegetables at lunch to get my daily intake of vitamins/minerals (mostly vitamins).

I already take vitamin D and Omega 3 as supplements, but I don't really eat many fruits/vegetables atm, so I'm a bit short on that department.
If possible I'm looking for one fruit/vegetable to have it all, or maybe a couple.

I heard that spinach contains a lot of vitamins, so maybe that is a possibility to maximize profit.
I also know that pepperfruit contains a lot of vitamin C, as well as other things.

cheers.

[Anonymous No.10528350]

>>10528339
The answer is kale.
Shame it tastes like shit.

[Anonymous No.10528354]

I wouldn't eat spinach every day in large quantities. It could lead to kidney stones.
Instead of taking an Omega 3 pill, why not just eat a can of sardines or kippers every couple of days?

[Anonymous No.10528361]

Kiwi is one of the best sources of vitamin C

[Anonymous No.10528369]

>>10528350
I agree, but maybe there are other options that come close?
Maybe if I combine more fruits/vegetables?

>>10528354
Hmm, is there any downside to the Omega 3 capsules? Might switch to actual fish once I run out.

[Anonymous No.10528386]

>>10528369
>is there any downside to the Omega 3 capsules
More expensive than just eating fish and I've heard nutrients are better absorbed from real food rather than supplements.

[Anonymous No.10528459]

>>10528339
If the leaf is dark green, it's probably mineral-rich. General rule of thumb.

[Anonymous No.10528487]

If you really want to get the most nutritional punch from your fruits and vegetables, find a way to eat these on a daily basis:
Cruciferous vegetables, especially broccoli and cabbage
Berries, particularly blueberries
Avocados (yep, you fucking heard me)
Red and orange peppers
Mushrooms (skip the standard button variety and go for mainly Asian varieties or wild western varieties) and ALWAYS eat mushrooms cooked, not raw
Lemons, zest and juice
Pineapple, kiwi, and papaya (essential enzymes)
Leafy greens (skip the lettuce and spinach, and go for other greens like arugula, cress, endive, kale, chard, collard greens, mustard greens, escarole)
Celery (helps control blood pressure and full of fiber)
Sweet potatoes or orange squashes like butternut and acorn squash
Onions
Garlic
Ginger
Fresh herbs
Walnuts (technically not in the vegetable/fruit category, but exceptionally good for you. You only need to eat the equivalent of 4 walnuts a day to reap their health benefits)
And then add whatever other fruits and veg you like in there along with those .

[Anonymous No.10528519]

>>10528487
Quite an impressive list I gotta say.
I will look into these, but initially I was thinking about eating maybe 1-3 different fruits/vegetables a day to get the most vital vitamins, so you could understand this a bit much.

What combination of these fruits/vegetables/nuts would you say give the most significant benefit? As in which one would impact me the most if I started eating it everyday.

Do you eat all of these everyday?
and if you do, what change have you noticed since you began?

[Anonymous No.10528573]

>>10528519
I TRY to eat some of all those every day, but I don't always get there. Some days it's just not possible. And that's fine, you just want to strive for a good balance of those, and find ways to work them into your meals and snacks. And yes, I have noticed a difference in how I feel (better energy, better digestion, etc) and how I look (skin, hair, etc).
Out of that whole list, the most important (and easiest to incorporate into your diet) would be the cruciferous vegetables, mushrooms, red and orange peppers, onions, garlic, and the berries. And then work in the others where you can. If good digestion is important to you, really try to work in the ginger, pineapple or papaya, and lemon. Those are digestive powerhouses.

[Anonymous No.10528588]

>>10528369

The absorption of the omega 3 isn't as good, plus there's a possibility that your body is allergic to taking it in capsules even if you're not allergic to omega 3 in general.

[Anonymous No.10528589]

>>10528573
Thanks a lot, and you're right my digestion could be better. I'll try to work in your suggestions

[Anonymous No.10528602]

>>10528339
>vitamin D supplements
Why? Just stand out in the sun or drink some fortified milk.

[Anonymous No.10528608]

>>10528589
You're very welcome! And good luck with it, I hope it helps, it's amazing what a difference it can make when you streamline your nutrition.

[Anonymous No.10528612]

>>10528602
Some people can't get into the sun longer without burning themselves like me.

[Anonymous No.10528619]

>>10528350
I like the taste of kale. I usually eat lacinto kale, briefly sauteed in butter with a squeeze of lemon juice and some salt.

>>10528602
>Just stand out in the sun
That only helps a little. You have to be outdoors all the time in order for it to make a real difference.

[Anonymous No.10528622]

>>10528602
There's not always sun in northern europe, and milk is not healthy

>>10528619
Do your farts smell worse than they should with all the kale?

[Anonymous No.10528624]

>>10528602
Depending on where you live and your general health, some people are naturally more vitamin d deficient than normal, and sun and milk won't cut it. The more you weigh, the more vitamin d deficient you will be, because it's a fat soluble vitamin.

[Anonymous No.10528650]

Is it true that frozen veggies carry more vitamins than fresh? I was always told that because they're frozen soon after harvest the vitamins decay less.

[Anonymous No.10528657]

>>10528650
Technically yes, unless you buy your vegetables from a locally supplied market or farmer's market.

[Anonymous No.10528659]

>>10528650
If anything I would say it's because they're harvested when ripe and flash-frozen rather than picked green and then shipped for weeks.

Vitamin "decay" sounds fucktarded.

[Anonymous No.10528671]

>>10528339
liver.

[Anonymous No.10528681]

>>10528671
I eat liver paté everyday

[Anonymous No.10528682]

>>10528650
Not really that much, but frozen veggies are the shit

[Anonymous No.10528684]

>>10528681
>>10528671

Well 5 days a week really..

[Anonymous No.10528741]

>>10528612
Pale monster

[Anonymous No.10528986]

>>10528339
As a ketofag, I have pared down a very short list of the most powerful produce for vitamins and fiber content, from which I eat two servings a day. I eat a lot of cream, butter, eggs, and fish, so these things round everything out for me:
Spinach
Avocado
Pumpkin Seeds
Raspberries
Mushrooms
90% Dark Chocolate

[Anonymous No.10528999]

>>10528986
Thank you. I'll have a look into your suggestions

[Anonymous No.10529096]

>>10528602
there isn't that much of a sun here at Tierra del Fuego

[Anonymous No.10529165]

>>10528339
There’s so much we don’t know about nutrition that the best answer is to just eat a large variety of different vegetables. The nutrition you see on labels barely scratches the surface of all the chemicals your body needs to work at an optimal level

[Anonymous No.10529174]

>>10528339
Vegetables of the allium and the cruciferous brassicaceae families, berries, and walnuts.

[Anonymous No.10529195]

>>10529165
I was basically going to post this. I cant think of a vegetable or berry (or really any fruit) that's "bad" for you. I mean, if you eat nothing but brocolli eventually you will become malnourished, but it's still really good for you. The only thing I can think is that fruits tend to be high in sugar, but again, balance and variety is key.

[Anonymous No.10529209]

>>10529165
>>10529195

well that's no fun :(

[Anonymous No.10530768]

>>10528339
The answer is Kale and Blueberries

[Anonymous No.10532342]

>>10528339
Whatgrass.

[Anonymous No.10532345]

>>10532342
wheat*

[Anonymous No.10532413]

>>10529209
Yeah when you fall into the trap of trying to maximize nutrition by eating exclusively superfoods you end up missing lots of other important stuff from foods you wouldn’t consider particularly nutritious (like antioxidants in grapes for example)

[Anonymous No.10534652]

>>10528339
Fermented foods for some reason adds additional nutrients that weren't originally there. Not to mention they are also great for gastro health.

Mushrooms like wild and Asia are also great for you.

Small fish like sardines are also packed full of nutrients and have minimum mercury levels.

[Anonymous No.10534961]

>>10528339
>is there a miracle food
no, you have to eat a plethora of healthy food daily

[Anonymous No.10535050]

>>10532345
This shit is poison.

[Anonymous No.10536848]

>>10528487
Not OP, but this is a pretty good list, thanks the info.

Though.
>Onions
>Garlic
I've been cutting all of this out of my diet because it makes you smell like ass.

[Anonymous No.10537049]

>>10528350
dont buy curly kale and dont eat it raw. Problem solved.

[Anonymous No.10537088]

>>10528487
You.
You are based.