How To Eat Foods High In Vitamins Without Breaking Your Fast
1/30/2020
How to get vitamins naturally on water fasting?
I suppose you could take a multi-vitamin but that's not how our ancestors got their vitamins
and it's not how the body evolved to consume vitamins. So, you can't be sure that your body
will absorb them all properly. Forunately, there are many super high vitamins fruits and veggies out there.
So, which vitamins do you need to worry about while fasting?
There are fat soluable vitamins like A,E,K but these your body can get from the fat stores.
It's the water soluable vitamins like B and C vitamins that you should aim to get everyday.
But, how to do that naturally without a multi-vitmain, without breaking your fast?
The trick is to pick veggies that are super high in nutrients but have almost 0 calories and almost 0 sugars.
This minimizes the blood sugar spike to almost nothing.
Here is a list of the very highest vitamin C density foods. In this case, I've normalized the data to
10 calories and shown the serving size of how much to eat for 10 calories.
Highest Vitamin-C Dense foods
Food
Vitamin C
Quantity
Red/Green Bell Peppers
55%
1/3 Medium (2.5" diameter)
Watercress
52%
2.5 cups
Pak-Choi
46%
5 leafs ~ 70g
Mustard Greens
36%
2/3 cup
Broccoli
35%
1/3 cup
Kale
32%
1/4 cup
Brussel Sprouts
26%
1.2 sprouts
Cauliflower
25%
1/3 cup
Strawberries
24%
2.5 medium
Lemon
24%
1 small lemon
As you can see, you're just a few fractional veggies away from meeting your Vitamin-C needs.
If you want to see how we came up with these numbers check out our Nutrient based Food/Recipe Finder
Try to eat them raw. If you boil them in water, vitamin C, the b-vitamins and potassium can be reduced.
According to data from the USDA, carrots loose 14% of their potassium, after you've boiled them .
Where can I get B-vitamins naturally while fasting?
We're going to do the same thing for the b-vitamins. Calculate how much b vitamins are in a 20 calorie serving and show you how much that is.
Highest Vitamin-B Dense foods
Food
B1
B2
B3
Quantity
Nutritional Yeast
180%
160%
70%
1 Tbsp
Portobello Mushrooms
6%
34%
29%
1 mushroom.
White Mushrooms
7%
33%
27%
1 cup
Asparagus
14%
13%
8%
7 medium spears
Beet Greens
9%
18%
3%
3 leafs
Spinach
7%
15%
5%
10 raw leafs
Bak-Choi
6%
10%
6%
1 cup
Dandelion greens
8%
11%
3%
1 cup
Certain kinds of seafood are especially high in B12. Their desnity is so high, you only need to eat a very small amount.
The following increments are shown for 20 calories.
Food
B12
Quantity
Clam
668%
1.5
Alaska King Crab
107%
1/2 leg
Herring, Atlantic
86%
1.3 tbsp
Caviar
79%
1.3 tsp
Emu Oyster
48%
1 small
Atlantic Mackerel
43%
1 Tbsp
Silk Unswtnd
37%
1/5 cup
Well, there you have it. Now, you can go all natural, nothing artificial needed.
Just pack in a few veggies, a clam and your good to go.
COMPARE FOODS
select a food adzuki beans agave alfalfa seeds all-purpose flour almond butter almond milk almonds amaranth leaves anchovy apples applesauce apricots arrowhead artichokes arugula asian pears asparagus avocado oil avocados bacon bamboo shoots bananas barley barley flour or meal barley malt flr bass beans beef beer beet greens beets black beans black-eyed peas blackberries blue cheese blueberries bluefish bread breadnuttree seeds brick brie broccoli brown gravy brussel sprouts buckwheat bulgur burbot butter butterfish butternut squash cabbage camembert campbell company canola oil cantaloupe carambola caraway caribou carp carrot juice carrots cashew butter cashews cassava catfish cauliflower caviar celery chard cheddar cherries chestnuts chia seeds chicken chicken breast tenders chickpeas chiton chocolate cisco clam clementines cloudberries cockles cocoa cocoa mix coconut coconut milk coconut oil cod collards corn corn flr cornmeal crab cranberries cranberry cream cream cheese croaker croissants cucumber cusk dandelion greens dates dolphinfish dried apricots duck durian durum wheat eel egg egg white eggplant elderberries emu enchilada sauce fast foods fava beans feta cheese figs fireweed fish fish fillet flank steak flaxseeds flour garlic ginger ale goat cheese goose graham crackers granola grapefruit grapefruit juice grapes great northern beans greek yogurt green beans green peppers green tomatoes gruyere half and half halibut hazelnuts herring honey honeydew melons homemade almond milk jalapeno jam jams&preserves jujube kale kamut kidney beans kiwi fruit kohlrabi kumquats lambs quarters leeks lemon grass (citronella) lemons lentils lettuce lima beans limes ling lingcod litchis lobster longans loquats lotus root lowfat milk lowfat yogurt macadamia nuts macaroni mackerel mangos margarine mayonnaise mexican cheese millet monkfish monterey jack mozzarella mulberries mullet mung bns mushrooms mustard greens mustard grns mustard spinach navy beans nectarines new zealand spinach non-fat yogurt nonfat milk noodles nopales oat flr oats okra olive oil onions orange juice oranges ostrich pak-choi palm oil papayas parmesan parsnips passion-fruit pasta peaches peanut butter peanut oil peanuts pears peas pecans pepperoni persimmons pine nuts pineapple pinto beans pistachio plain whole yogurt plums pomegranates pork bacon pork roast portobella mushrooms potato potatoes protein provolone prune juice pummelo pumpkin pumpkin seed purslane quail quinces quinoa radishes raisins raspberries red peppers red wine reeses pieces relish ribs rice rice bran oil rice noodles romaine lettuce salmon salsa scallions seaweed semolina sesame flour sesame flr sesame meal sesame oil sesame sd krnls sesame seeds shrimp silk chai silk coffee silk mocha silk nog silk plus fiber silk plus for bone health silk unswtnd silk vanilla soy yogurt (family size) silk very vanilla sirloin skirt steak sorghum sorghum syrups sour cream soybean oil soybeans soymilk spaghetti spaghetti squash spelt spinach squab steak strawberries sugar sunfish sunflower oil sunflower seeds swamp cabbage sweet potato sweet potato leaves swiss cheese taco shells taro teff tilapia tomato sauce tomatoes tortilla tortilla chips triticale triticale flr tuna turkey turnips walnuts watercress watermelon waxgourd wheat wheat bran wheat flours wheat flr wheat germ wheat germ oil white beans white mushrooms white wine whole grain bread whole milk wild rice winged bns yam yardlong beans yeast yellow mustard yellow snap beans zucchini select a food adzuki beans agave alfalfa seeds all-purpose flour almond butter almond milk almonds amaranth leaves anchovy apples applesauce apricots arrowhead artichokes arugula asian pears asparagus avocado oil avocados bacon bamboo shoots bananas barley barley flour or meal barley malt flr bass beans beef beer beet greens beets black beans black-eyed peas blackberries blue cheese blueberries bluefish bread breadnuttree seeds brick brie broccoli brown gravy brussel sprouts buckwheat bulgur burbot butter butterfish butternut squash cabbage camembert campbell company canola oil cantaloupe carambola caraway caribou carp carrot juice carrots cashew butter cashews cassava catfish cauliflower caviar celery chard cheddar cherries chestnuts chia seeds chicken chicken breast tenders chickpeas chiton chocolate cisco clam clementines cloudberries cockles cocoa cocoa mix coconut coconut milk coconut oil cod collards corn corn flr cornmeal crab cranberries cranberry cream cream cheese croaker croissants cucumber cusk dandelion greens dates dolphinfish dried apricots duck durian durum wheat eel egg egg white eggplant elderberries emu enchilada sauce fast foods fava beans feta cheese figs fireweed fish fish fillet flank steak flaxseeds flour garlic ginger ale goat cheese goose graham crackers granola grapefruit grapefruit juice grapes great northern beans greek yogurt green beans green peppers green tomatoes gruyere half and half halibut hazelnuts herring honey honeydew melons homemade almond milk jalapeno jam jams&preserves jujube kale kamut kidney beans kiwi fruit kohlrabi kumquats lambs quarters leeks lemon grass (citronella) lemons lentils lettuce lima beans limes ling lingcod litchis lobster longans loquats lotus root lowfat milk lowfat yogurt macadamia nuts macaroni mackerel mangos margarine mayonnaise mexican cheese millet monkfish monterey jack mozzarella mulberries mullet mung bns mushrooms mustard greens mustard grns mustard spinach navy beans nectarines new zealand spinach non-fat yogurt nonfat milk noodles nopales oat flr oats okra olive oil onions orange juice oranges ostrich pak-choi palm oil papayas parmesan parsnips passion-fruit pasta peaches peanut butter peanut oil peanuts pears peas pecans pepperoni persimmons pine nuts pineapple pinto beans pistachio plain whole yogurt plums pomegranates pork bacon pork roast portobella mushrooms potato potatoes protein provolone prune juice pummelo pumpkin pumpkin seed purslane quail quinces quinoa radishes raisins raspberries red peppers red wine reeses pieces relish ribs rice rice bran oil rice noodles romaine lettuce salmon salsa scallions seaweed semolina sesame flour sesame flr sesame meal sesame oil sesame sd krnls sesame seeds shrimp silk chai silk coffee silk mocha silk nog silk plus fiber silk plus for bone health silk unswtnd silk vanilla soy yogurt (family size) silk very vanilla sirloin skirt steak sorghum sorghum syrups sour cream soybean oil soybeans soymilk spaghetti spaghetti squash spelt spinach squab steak strawberries sugar sunfish sunflower oil sunflower seeds swamp cabbage sweet potato sweet potato leaves swiss cheese taco shells taro teff tilapia tomato sauce tomatoes tortilla tortilla chips triticale triticale flr tuna turkey turnips walnuts watercress watermelon waxgourd wheat wheat bran wheat flours wheat flr wheat germ wheat germ oil white beans white mushrooms white wine whole grain bread whole milk wild rice winged bns yam yardlong beans yeast yellow mustard yellow snap beans zucchini
