It is impossible to eat the amount of food necessary for your body to get the nutrients it needs to stay strong in a single day. For that reason, the supplement market offers a wide variety of vitamins, minerals, herbs, and other natural based substances that are very important for your overall health. Multivitamins help us to get all our nutrients.
However, where pills can be difficult to swallow or easily forgotten, food-based recipes that act like a multivitamin may improve compliance. So yes, you can get all the nutrients for your body in a nice homemade meal!
How Multivitamins Can Fit Into Your Life
Multivitamins help us achieve our recommended daily allowance of vitamins and minerals. They becoming more necessary as poor soil quality, caffeine, stress, certain pharmaceuticals, and alcohol continue to deplete your nutrient levels. On the other hand, certain lifestyle choices can also hinder your ability to receive adequate requirements.
3 Homemade Multivitamin Recipes
Below are recipes of various forms that are general enough to address many health concerns, and can be used as a ‘homemade multivitamin’ of sorts!
1. Bone Broth
Bone broth helps repair connective tissues, especially in our gastrointestinal tract, joints, lungs, skin, muscles, and blood. Bones are nutrient dense and contain common vitamins and minerals like calcium, phosphorus, magnesium, sodium, and potassium. It is also a rich source of nutrients that are not found in a lot of foods, such as:
- Cartilage (functions as shock absorber; stimulates immune system)
- Collagen (helps hold the body together)
- Gelatin (important for many conditions, helps protect against mucosal damage)
- Glycine (amino acid; important for blood synthesis and periods of fasting)
- Proline (amino acid; may benefit memory and prevent depression, and imperative for structure of collagen)
- Glycosaminoglycans (also create a gel, and provide a proper foundation to cartilage)
- Hyaluronic acid (slippery substance to help lubricate joints and assist in wound healing)
- Chondroitin sulfate (used as an osteoarthritis supplement)
- Sulfur (important for connective tissues, energy production, and detoxification)
- Fluoride (stimulate and strengthen bone)
Bone broth can be consumed like a tea or a soup. Depending on what you’re in the mood for, you could add vegetables or other ingredients and eat to start your day or throughout. Unlike a soup, the broth must be made first. A crockpot is the easiest way to make bone broth.
Bones (and remnants if you like) from poultry, fish, shellfish, beef, or lamb are placed in the pot, then add cold water so it’s just over the bones, 2 tablespoons of vinegar (e.g. apple cider) or lemon juice to 1 quart water or 2 pounds bones, and let simmer for about 2-3 days (or can be as little as 6-12 hours, though the longer the better).
2. Smoothie
Smoothies keep fiber intact, whereas juices do not. Fiber is extremely beneficial for issues such as digestive health, heart health, and weight management. These ingredients not only provide a wide range of nutrients, but additional important health-boosters like fats, fiber, and protein. Simply blend them all together and enjoy!
- Handful of organic mixed greens (high in vitamins A, B’s, and C, as well as fiber and iron)
- 1/4 cup organic blueberries (rich in antioxidants, vitamin C and K, and fiber, and also helps balance blood sugar)
- 2 TBSP hemp powder (high in omega 3, 6, and gamma-linolenic acid, as well as protein rich)
- 2 stalks celery (high in vitamin A and K, coumarins as antioxidant)
- 1-2 TBSP ground flaxseeds (contain omega 3 fatty acids, lignans have weak estrogen-like and antioxidant properties, rich in minerals, high in insoluble and soluble fiber)
- 1-2 TBSP almond butter (perfect blend of fats, carbohydrates, and protein, also contain fiber)
- 1 tsp spirulina (high antioxidant properties, rich in B vitamins and iron, and contains all essential amino acids, which are the building blocks of protein)
3. Tea- Infusion
Let these extremely nutritious herbs steep in hot water for about 10 to 20 minutes. Sip to your heart’s (and your whole body’s) content.
- 3-6 grams of dried Astragalus root (great for heart health, immune function, anti-cancer, and fatigue, it’s an all around nutritive herb that has a good safety index. Shown to boost production of telomerase, which can help prevent loss of telomeres on DNA, which inhibits the aging process of cells)
- 2-3 TBSP of Nettle leaves or plant (contains constituents like vitamin C, carotene, beta-sitosterol, and flavonoids like quercitin and rutin, all of which can provide benefit to every organ system, and a great herb for all around general health.
Original article and pictures take i0.wp.com site
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