5 Tips How to get your vitamins and minerals

We all know it’s hard to get all nutrients needed for good health through food alone, especially if you are on a diet. Some people try to keep the balance by taking extra vitamin supplements, but this can hide some risks. Researchers advise that some multivitamin pills might exceed the maximum recommended levels from USDA. This may cause some health issues, including cardiovascular diseases and cancer.

Nutrition experts from Massachusetts General Hospital, Boston claim that a woman can meet her nutrient needs through food even if she consumes 1500 calories or less, per day. They suggest concentrating on quality rather than quantity and try eating more nutrient-dense foods (foods with many nutrients and few calories). We’ve listed the top 5 nutrient-dense foods you should take advantage of:

1. Avocados
Avocados contribute nearly 20 vitamins, minerals and microelements, including 4% of the recommended daily need for Vitamins E, C, potassium and fiber.

2. Low-fat yogurt
One of the key factors to maintaining strong bones is taking enough calcium and Vitamin D. Low-fat yogurt is a perfect choice and also a good source of Vitamin A, magnesium and proteins.

3. Eggs
Eggs provide plenty of essential nutrients, including high-quality protein, Vitamin B12, selenium and riboflavin. Eggs are great for women during their pregnancy as well as people on a diet.

4. Raw nuts, seeds and oats
Adding raw nuts and seeds in your diet increases the nutrient density of your diet. Almonds, Brazil nuts, Cashews, Hazelnuts, Peanuts and Pumpkin seeds are great snack. You can include them in your salad to bring some amazing taste in your plate.

5. Lean meats and seafood
Lean protein is of great importance when it comes to maintaining your skin and muscles in good condition. Seafood, red meats and poultry are unique source of protein, iron and zinc. If you’re vegetarian, try to consume more tofu and soy products, beans, lentils, peas and raw nuts.


1.       they provide plenty of essential nutrients in proportion to their calorie amount. They’re rich in vitamins and minerals: high quality protein, Vitamin B12, selenium and riboflavin. Eggs are great for women in their pregnancy and people on a diet.

Want to transform yourself into a healthier, happier person? Discover the life-changing power of nutrition.

Take a moment to imagine yourself being in full control of your health and wellbeing:

  • You easily reach and maintain (without starving) a healthy weight because your metabolism is functioning at its optimal level.
  • You no longer feel like being run over by a truck - your supercharged thriving body is in excellent shape and your mood, energy and performance are steady throughout the day.
  • You know exactly what to change in your diet and lifestyle in order to beat daily stress and anxiety, and sleep more soundly each night.
  • You have access to insider secrets that help you keep a healthy low carb diet that is rich in vitamins and minerals known to control blood sugar fluctuations.
  • You daily menu is rich in highly nutritious foods that provide omega 3 fatty acids, fibre and vitamin C - all needed to keep your bad cholesterol and triglycerides in check.
  • You are in control of your blood pressure thanks to tools that help you track sodium, potassium and other nutrients known to promote better blood circulation