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8 healthy foods full of vitamins: Nutritionist's advice

8 healthy foods full of vitamins: Nutritionist's advice Illustrative photo (Freepik)
Author: Maria Kholina

Numerous factors affect health and well-being, and food products are among the most crucial. Therefore, it is important to ensure that the refrigerator is stocked with only healthy items, according to nutritionist Vira Kuryn.

Whole grain pasta

It is advisable to use whole wheat pasta as it has several health benefits compared to refined or white pasta.

This product contains complex carbohydrates, as well as magnesium, iron, copper, zinc, manganese, calcium, phosphorus, and vitamins B (B1, B2, B6, B9), PP.

Unlike white pasta, whole grain varieties contain a significant amount of fiber - nutrient essential for gastrointestinal health.

Hard cheese

Cheese contains protein and fat and is also a source of calcium, with more vitamins A, B group, D, and K than milk or yogurt.

It is beneficial for vision, clear skin, and brain function. Calcium in cheese is indeed an important component for bones and teeth.

Additionally, consuming cheese positively impacts digestion, and all the nutrients in it are well absorbed by the body.


One of the primary sources of beneficial fats, vitamins B1, B6, B9, and various minerals: potassium, calcium, iodine, magnesium, copper, zinc.

Nuts are beneficial for joints, muscles, heart, and eyes. They strengthen the immune system, give hair a shine, prevent nail breakage, and reduce the risk of viral infections.

Regular consumption of nuts is also recommended for people with liver, kidney, or intestinal diseases, but of course, one should not exceed the recommended amount.

Chicken liver

The product contains protein, which supports the health of our muscles and bones, and is an excellent hemoglobin iron donor, zinc, selenium, copper, vitamins A, B2, B3, B6, B9, B12, and C.

Chicken liver is rich in iron, folic acid, various vitamins and minerals, essential fatty acids, and protein.

It also contains choline, which is beneficial for brain health.

Buckwheat or pearl barley

Grains contain complex carbohydrates, fiber, potassium, calcium, zinc, iron, phosphorus, copper, magnesium, folic acid, B vitamins, and 18 amino acids.

The benefit of buckwheat compared to other grains is that it contains all types of fiber necessary for intestinal health.

Pearl barley is also called the beauty porridge. It contains lysine, an amino acid necessary for collagen production. Lysine makes the skin elastic, prevents wrinkles. Vitamins B and E in pearl barley help keep nails, hair, and skin healthy.


It is rich in starch, which converts to resistant starch, positively impacting the gut microbiome. It is also a source of vitamins C, B1, B2, B6, PP, K, and carotenoids, as well as containing calcium, iron, magnesium, phosphorus, potassium, and sodium.

Potatoes are very beneficial for the heart, as they contain many antioxidants that protect the cardiovascular system from the effects of free radicals, and the high fiber content helps reduce harmful cholesterol levels in the body and protects against atherosclerosis.


Mackerel is a source of protein and omega-3 fatty acids, vitamins B6, B12, and PP, vitamins D and E, sodium, phosphorus, chromium, iodine, and cobalt.

In addition, the beneficial fats from mackerel help maintain blood pressure within normal limits.

Vegetables and greens

The more varied and abundant your diet, the better.

In addition to chlorophyll, green vegetables are important for health due to folic acid (vitamin B9), vitamin K, carotenoids (beta-carotene and lutein), and fiber. They are also valuable for their calcium content, an important mineral for the musculoskeletal system.

Green vegetables and fruits have anti-inflammatory properties thanks to chlorophyll.