In order to ensure the balanced intake of nutrients,

has become the choice of many people. However, a recent study published in the annals of internal medicine showed that multivitamins did not play any significant role in preventing heart disease, cancer and cognitive deterioration. Some studies have also shown that taking high doses of beta carotene, vitamin A and vitamin E may even damage health. So how do you get all the necessary vitamins, minerals and nutrients? The website of Prevention magazine in the United States recently made an inventory of four kinds of food that are nutrient intensive.

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1. A recent study found that adding 43 grams of almonds to the daily diet of adults and children can increase the intake of essential fatty acids, vitamin E and magnesium to the recommended daily amount. Eating almonds every day can also “squeeze out” the calories from unhealthy snacks.

2. In animal food, oyster, scallop and other vitamins and minerals content is higher. They contain a lot of nutrients, but they have lower calorie and fat content and more protein content. A handful of raw oysters provide 10 times the recommended daily intake of vitamin B12, 15 times of zinc intake and 3 times of selenium intake. The content of omega-3 fatty acid is higher than that of omega-6 fatty acid in shellfish, which is beneficial to the health of heart and brain. Shellfish are also rich in minerals such as manganese and phosphorus, which are also good sources of vitamin D. Eating shellfish once a week can meet the nutritional needs. Vegetables fermented with lactic acid. Washed vegetables are salted in water and salt, and only lactic acid bacteria can survive in this environment. The fermentation process can increase the amount of vitamins and enzymes. A portion of fermented vegetables can meet people’s daily demand for vitamin C and B vitamins. In addition, it also contains essential amino acids such as lysine and methionine. Lactic acid fermentation of vegetables also provides a large number of probiotics for the intestinal tract.

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4. There are many kinds of algae, including Undaria pinnatifida, seaweed, laver, kelp and so on. This slimy underwater plant is a treasure house of nutrients. Seaweed can absorb minerals from the ocean, which means it is rich in iron, calcium, potassium, phosphorus, magnesium and other minerals needed by the human body. Seaweed can also provide vitamin B, vitamin A, vitamin K and vitamin E. Dietary fiber in seaweed has anti-inflammatory, anti-cancer and anti-virus effects. It can wash heavy metals from digestive tract out of human body and promote cardiovascular health. Making seaweed into salads or sauces can give you comprehensive nutrition. ▲

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