Citrus fruits, kiwis, and black currants are a good source of Vitamin C. Oranges contain Vitamin A and kiwis Vitamin K. Soya products contain Vitamin B3 and are often calcium enriched. Pumpkin seeds contain zinc, iron, phosphorus and magnesium. Seeds are also an important source of protein and the essential amino acids.
Oats contain iron. Vitamin C helps the body to absorb iron better, so it is recommended to either drink a glass of orange juice with your breakfast cereal or add fruit like strawberries or citrus fruits that contain vitamin C. Additionally, oats are rich in zinc, vitamin K and magnesium. Almonds contain zinc, vitamin B2 and calcium. Nuts, in general, are a good source of protein and contain the essential amino acids, vitamin E, vitamin B7, magnesium and phosphorous.
Kale is among the most nutrient-dense foods on the planet. A single cup of raw kale (about 67 grams or 2.4 ounces) contains:: vitamin A: 206% of the RDA (from beta-carotene); vitamin K: 684% of the RDA; vitamin C: 134% of the RDA; vitamin B6: 9% of the RDA; manganese: 26% of the RD;. calcium: 9% of the RDA; copper: 10% of the RDA; potassium: 9% of the RDA.; magnesium: 6% of the RDA.
Coconut water is an excellent source of electrolytes and a healthy way to rehydrate your body. It also comes with a high concentration of potassium. Bananas too are a great source of potassium and they also have nearly 20% of your daily recommended vitamin B6 intake. Pineapples are unrivalled in their concentration of vitamin C, just 100g has nearly 80% of your recommended daily intake.