10 foods that can beat a multivitamin

Kale is an exceptionally healthy leafy green, renowned for its nutrient density. Rich in vitamin K1 and C, its single serving provides 68 per cent of the Reference Daily Intake (RDI)

Kale

Seaweed is a valuable source of iodine, crucial for thyroid function, and preventing iodine deficiency-related complications during pregnancy.

Seaweed

Liver stands out as the most nutritious part of animals, containing high levels of vitamin B12, vitamin A, iron, folate, and copper. However, caution is advised, as liver consumption should not exceed once or twice a week to avoid the risk of nutrient toxicity.

Liver

Brazil nuts are an outstanding dietary source of selenium, crucial for thyroid and immune function.

Brazil Nuts

Clams and oysters, types of shellfish, are highly nutritious, particularly rich in vitamin B12, essential for older adults.

Shellfish

Sardines, small and oily fish, are nutrient powerhouses containing essential omega-3 fatty acids, particularly DHA and EPA, linked to heart health. A single serving of sardines provides over 300 per cent of the RDI for vitamin B12.

Sardines

With a large yellow bell pepper providing nearly 600 per cent of the RDI for vitamin C, they surpass oranges in vitamin C content, supporting enhanced immune function and reducing the risk of chronic diseases.

Yellow Bell Peppers

Cod liver oil is a potent supplement, rich in omega-3 fatty acids, vitamin D, and vitamin A, essential for bone health and various bodily processes.

Cod Liver Oil

Do you think eating oranges is the only way to get enough vitamin C? Broccoli is a powerful antioxidant that protects the body from free radical damage.

Broccoli

Lentils contain abundant Iron, a mineral which is essential for the production of haemoglobin.

Lentils

Health and beauty benefits of pomegranate peels