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11 Things You Didn’t Know About Vitamins Rich Foods.

By constantly consuming fresh and seasonal food, we create healthy bodies and metabolisms. In the fall, before the winter and the cold days, we all wonder how to strengthen the immunity. 

It is a year-round task because it is through constant consumption of fresh and seasonal foods that we create resources of health in our body.

Besides the antioxidants, we need vitamins A, C, and E. Also, minerals that are antioxidants like manganese, copper, iron, zinc, selenium, magnesium, and phytonutrient carotenoids.

All of these ingredients are best when consumed through fruit and vegetables.

Fruit and vegetables highly rich in vitamins


This vegetable belongs to foods high in vitamins. Asparagus contains high amounts of vitamins A, B, and smaller amounts of vitamin C and E. It also contains iron, phosphorus, calcium, etc. 

Only 3.5 Oz of asparagus contains almost 40 percent of the extremely important vitamin K. It is essential to our bones, diabetes prevention, and Alzheimer’s disease. 

It also contains other ingredients that promote normal liver, kidney, and lung function.

Asparagus has a combination of Vitamin K, calcium, and magnesium, which is why they are recommended for menopausal and postmenopausal women as it helps prevent osteoporosis. 

They also have folic acid and are therefore recommended for pregnant women.



Pineapple is a true superfood and relates to vitamins rich foods. It is an extremely durable plant. Pineapple is a true factory of vitamin C, copper, and magnesium, and contains the enzyme bromelain enzyme.

Experts say that it is important for good digestion and the better absorption of protein. Pineapple should be included in the athletes’ diet who eat large amounts of protein. It is best to eat a pineapple an hour and a half before another meal. 

Pineapple is recommended for people who are exposed to stress. These fruits have the entire group of vitamin B, otherwise essential for a good body response to stress.



Cabbage, both red and green, is a true storehouse of vitamins and minerals. It is rich in various minerals and vitamins. It contains high levels of potassium, followed by iron, magnesium, copper, small amounts of sodium, 

and a fine amount of calcium. Cabbage is a low-calorie diet great for digestion. This vegetable works well as a salad with all kinds of meat.



Melon is food packed with potassium (crucial for muscle contractions, heart health, and nerve activity). It also contains iron, magnesium, copper, vitamin C, and vitamin A (beta-carotene). 

Beta-carotene is essential for protecting the skin from dangerous sun rays, so melon and summer is the perfect match. Melon contains nutrients important for eye health and is good for preventing asthma.



Carrots are the main source of carotenoids. It is a group of natural yellow, orange, and red pigments very widespread in nature, especially in dark green leafy vegetables and in yellow-orange fruits and vegetables. 

More than seven hundred types of carrots are known, fifty of which can be absorbed and metabolized in the human body. Carrots are very good at preventing heart attacks, as well as some cancers. 

It is best to eat carrots fresh, such as grated for salad.



It is said to be one of the best foods for preventing cancer, but also for cardiovascular disease because it has alpha-linolenic acid. 

Cauliflower also contains folic acid, very important for the immunity and healthy functioning of the body. 

It is recommended for pregnant women. Cauliflower (white, purple, and orange) is said to be rich in ingredients that counteract the toxic things in the body.



These vegetables are recommended to eat when we are on a diet because 3.5 Oz of eggplant has only 24 calories and is very saturated. Eggplant has fiber and a whole range of vitamins and minerals. 

It is recommended to eat it if you have diabetes, anemia, or you suffer from stress. It is one of the most nutritious foods.



Grapefruit was created by crossing oranges and lemons, and it contains benefits from these two types of fruit. It is one of the fruits that have the most vitamin C. It is a true storehouse of minerals and vitamins. 

Nutritionists state that it contains these nutrients: vitamins B complex, vitamin C, calcium, iron, magnesium, phosphorus, potassium, zinc, manganese, etc.



This Chinese fruit, also called ‘national food’ in the most populous country in the world, is recommended to eat in cold and flu seasons because it boosts our immunity. 

Besides vitamin C, it is full of antioxidants, so according to some studies, kiwi can be a good prevention for some cancers. 

One hundred grams of kiwi has 62 calories, and it contains potassium, calcium, and magnesium.


Red onio

The red onion should be placed in many salads. Especially if we have a cold, or our immune system is weak. Some studies show that people who often eat onion are significantly less likely to get the flu, but also some types of cancer.

There are more foods high in vitamines like lemon, lime, blackberry, pomegranate, tomatoes, and spinach.


The most healthy fruit


There are many types of avocados, which vary from pear-shaped to round. In color – from green to black. Among the most famous is the avocado called Hass, which is the most represented on markets.

While most fruits are made from carbohydrates, avocados stand out for their healthy fats. 

It is a rich source of oleic acid. It is a single unsaturated fat that makes up nearly 60 percent of its total fat content, extremely beneficial for heart health. 

Potassium helps regulate blood pressure. Its regular and appropriate absorption is important for health, as it helps protect against vascular diseases, heart disease, and stroke.

Avocados are a vitamins rich foods source full of copper and vitamin C, powerful antioxidants that protect cells from damage. It is also full of vitamin K, which plays an important role in the blood and the bone mineralization process.

It is a concentrated source of two B vitamins important for heart health, particularly folic acid and vitamin B6. It is not only healthy but also very tasty and easily combined with other foods. It can be prepared and used in dishes in various ways.

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