Blueberries, raspberries, and blackberries are good sources of vitamin d3, folate, and niacin (vitamin K), but they are lower in fat (1). Studies have shown that vitamin d3 from blueberries and raspberries is the most efficient source of vitamin-c (vitamin A-12), especially for people with diabetes (2, 3). One teaspoon (23 grams) of blueberries contains 15.4 milligrams (mg) of vitamin D3, including 10.9 mg of vitamin A12 (3, 4). Compare it to 6 ounces (113 grams) of red carrots juice that has only 8.7 mg of vitamin D3, including 2.7 mg of vitamin A and 12.6 mg of other nutrients like vitamins B, C, and E (5). Raspberries are also rich in vitamin d3, making them a great source of vitamin A12, which is often linked to eye health (6). One cup (175g) of whole raspberries is estimated to contain over 80 percent of your daily vitamin A requirement (7). Compared to oranges with their 54.5 mg of vitamin A, or one cup of mixed berries, raspberries and blueberries are better sources of vitamin A because each fruit contains around half of your daily needs (8). They can also help prevent certain cancers by adding vitamin A to their foods, so taking a small amount every day will likely reduce your risk of cancer by up to 25 percent. However, even though they are high in fiber and low in calories, there isn’t much evidence they will help you lose weight. Several studies have suggested they may lead to higher levels of diabetes (9–11). Other articles note that studies have shown that vitamin A can lead to more severe heart disease and cancer in some populations, so the role of vitamin A in reducing heart disease and cancer should not be overlooked. On the other hand, vitamin-d3 may have multiple positive effects on our overall health, such as maintaining normal bone and muscle mass (10, 11). When eaten regularly, raspberries and blueberries provide an excellent source of vitamin C, which is also important for the body to work properly (12–14). In addition, these fruits contain many essential minerals and vitamins, which allows them to be a healthy addition to any diet as they’re packed with vitamin A, vitamin C, biotin, copper, iron, selenium, zinc, selenium-equivalent beta-carotene, folate, thiamin, vitamin B, riboflavin, beta-carotene, vitamin D3, riboflavin, vitamin K and manganese.
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| Vitamin A |
These compounds make these fruits a good source of vitamin A12
(15–17), vitamin K, vitamin biotin, and vitamin C. Studies have examined how
vitamin A12 can affect health, but not much research exists regarding its
potential negative side effects. For example, vitamin A12 is well-known for
causing acne, but not all studies have concluded that it leads to acne (16–18).
A study published in JAMA Obstetrics and Gynecology found that when consuming
one serving (1-ounce portion) per day, researchers found that people who had no
use of sunscreen were at a greater risk of developing acne (19–21). Also, the
American College of Dermatologists recommends not using acne medications like retinoids
(22). While rare, cases of acne have been linked to genes. Some genes and
environmental factors can cause acne, while others may allow bacteria to grow
in the skin and multiply, causing inflammation (23). To minimize acne, choose
products that do not contain vitamin A12. Research suggests that vitamin B6 can
help maintain a balance between cortisol (stress hormone) and serotonin (an
anti-depressant that helps regulate mood and sleep patterns) on the brain,
helping to fight off stress and improve mood (24). Vitamin B12 and vitamin C
can both be found in citrus fruit, including oranges, lemons, and grapefruits,
so add them to your routine. But while they can boost your immune system,
citrus fruit is also loaded with harmful fats, so make sure you eat a bit less
of it every day while still eating citrus fruits each week.
Spinach, spinach, kale, cabbage, garlic and onion, and
collard greens make a delicious snack. Use these vegetable sources instead of
processed snacks like potato chips or candy to keep your calorie count happy.
This recipe calls for one medium head (3 inches) of fresh collard greens, two
tablespoons of chopped garlic, one-and-a-half cups of thinly sliced kale, three
tablespoons of extra virgin olive oil, and one teaspoon of salt (25, 26).,
Combine salad ingredients in a bowl and refrigerate overnight. Serve chilled,
and sprinkle with lemon wedges to complement the greens. Garnish the top of the
plate with parsley and serve immediately. You’ll need to make a smoothie out of
spinach, kale, spinach, onions, garlic, cabbage, and either cabbage or cabbage.
Use cut-up veggies and wash before cooking (26). Cooking cabbage for 4–5
minutes and cleaning cabbage thoroughly is the first step in this recipe: “We
cook cabbage first and then let it cool down about 4 hours before cutting
(which takes about 5 hours in my oven). Once the cabbage is done cooling down,
we use the knife to remove it from the cabbage bag into a large baking dish and
put it into the oven for about eight hours. Then wash it and drain water from
the cabbage.” Cut it up using a sharp knife, and return the pieces to the
refrigerator to cool down further. Chop the cabbage and save the water and peel
and cut the garlic (26). Add those ingredients to a blender and blend until the
creamy paste has formed. Divide the mixture into six bowls. Top each bowl with
the remaining salad ingredients. Serve warm and enjoy! Make your tomato sauce
at home. Stir together a quarter of a small can of diced tomatoes and 1
tablespoon of olive oil in a medium saucepan with medium heat, until tomatoes
have softened and darkened (27). Cool to room temperature to ferment, about
five hours. Store for at least two days. Stir in basil leaves, garlic, and soy
sauce or vinegar and serve as an ingredient for spaghetti or pasta sauce (28).
To prepare spaghetti or spaghetti sauce, simmer tomatoes and garlic in a large
pot of water and simmer until soft. Drain and set aside to cool completely. Let
cool and set aside. Heat olive oil in a small frying pan over medium heat.
Meanwhile, sauté onions and garlic until golden, about six to seven minutes.
Transfer to paper towels; chill for another four hours or overnight. Return to the
stove to cook. Stir in basil leaves and cook until fragrant, two or three more
minutes. Serve hot as a side dish. Keep in the refrigerator. Make your orange juice
on the stovetop. Put sugar, orange, and zest in a small saucepan over medium
heat and stir frequently until orange becomes dark in color, about 30–40
minutes (29). Pour the juice into small glass bowls. Sprinkle with granulated
sugar (36, 37, 38).
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| Vitamin A |
Avocado, guacamole,
salsa, lime, cumin, mustard seeds, garlic, and cumin. Toss together in a mixing
bowl, and season with salt and pepper. Refrigerate covered overnight. Slice
avocados and chop them into tiny pieces. Mix in guacamole, salsa, lime, cumin,
mustard seeds, garlic, and cumin. Add avocado and guacamole to marinate avocado
and sauce for about three minutes. Season with sour cream, salt, and pepper,
and let stand until slightly thickened up. Serve warm. If desired, slice
avocados and put them back in the refrigerator overnight. In a separate bowl
combine guacamole, yogurt, avocado slices, cumin, and mustard seeds. Stir and
store for two to two days. Afterward, stir in mint leaves and toss throughout
the fridge to flavor (39). For a vegan version try this recipe. It might
surprise you that the sweet and sour flavor will leave you craving the
bitterness from bitter gums when you bite into an egg and cheese dip. Instead,
combine sour cream, egg yolk, and sour cream lettuce leaves (40). Enjoy a
delicious fruit twist of carrot and apple bread! Wrap an apple with mashed
banana and bake until soft, about 45 minutes. Preheat the oven to 400 degrees F.
Brush the bread and apples using a dry brush. Bake until caramelized and crisp,
15–20 minutes. Sprinkle with raisins and pinch black pepper. Place in a muffin
tin lined with lightly greased foil and bake until a toothpick inserted in a
muffin comes out clean and no bubbles appear, 20–25 minutes (41). Eat with your
hands, not forks. Try this recipe, which includes rice patties, chicken breast
strips, shredded cabbage, carrots, and cauliflower. Shred these vegetables,
then use a slimmer to trim the ends; you’ll get a pretty nice chunk in each
wrap. Blend it with your hands and eat, squeezing squeeze your way to the end,
then chew for 30–35 minutes (42). Take this easy look at banana bread and see
how it compares to your usual supermarket-bought product. Using a food
processor, shred your butter, shortening, cream, brown sugar, and vanilla. Add
eggs,