March is National Nutrition Month, and eating foods rich in vitamins and essential minerals is a great way to keep your body nourished. Consider adding more of the below foods to your diet to maximize your vitamin intake.
A great source of vitamin A, biotin and vitamin K, carrots are also high in fiber and magnesium. Dip them in hummus or low-fat salad dressing, or roast them with a little butter and thyme.
Rich in B6, a term that covers six different compounds, chickpeas are a great choice for vegetarians and their meat-eating friends alike. They’re also high in fiber and a good source of nutrients like phosphorous and zinc. Eat them blended into a delicious hummus with lemon juice, garlic, olive oil and tahini; or dry roast them with a little olive oil, cayenne pepper and garlic powder for a crunchy snack.
Salmon is incredibly rich in vitamin B12 and vitamin D as well as selenium, B3, and omega-3 fats. It’s also a great source of protein. Roast salmon in the oven will dill and lemon, or glaze with soy sauce, chopped garlic, a little brown sugar and fresh ginger for a sauce with an Asian-inspired zing.
Most of us think of oranges and other citrus fruit when we hear mention of vitamin C, but red bell peppers actually contain the most vitamin C of any food out there. Try roasting and pealing the peppers then pureeing them with sautéed onions and zucchini for a cool gazpacho-style soup, or dice them and add them to chicken or tuna salad for a bright addition to a classic.
These seeds are rich in biotin and vitamin E, and they can be added to dishes both savory and sweet. Chop some up and add them to your yogurt along with dried cranberries or buy almond butter and use it as a dip for apple slices. Next time you’re making a crispy topping for a casserole or pie, consider using almond flour or chopped almonds in the mix.
Come on – you knew this one would be on the list! Kale has a crazy high amount of vitamin K as well as vitamin A and vitamin C. Try chopping it up and sautéing it with onions and garlic in olive oil, then baking it with eggs and cheese for a delicious quiche; or tossing pasta with chopped kale, pine nuts, feta cheese and olive oil for a healthy pasta salad.
Even if the above ingredients aren’t your entrée, finding ways to work them into recipes you already make and love is an easy way to boost your nutritional intake and keep your body nourished.
Sinclair Broadcasting is committed to the health and well-being of our viewers, which is why we’re introducing Sinclair Cares. Every month we’ll bring you information about the “Cause of the Month,” including topical information, education, awareness and prevention.