Lily Haris

Dairy or Plant-Based? Where to Get Your Vitamin A Vitamin A tends to fly under the radar until something feels off—dry eyes, dull skin, frequent infections, or slow recovery. Then suddenly, it matters. One of the biggest questions around vitamin A isn’t whether we need it, but where it should come from. For some, dairy feels like the obvious answer. For others, plant-based foods seem more aligned with how they eat. The truth is, both sources can work well, but they don’t function in the same way. Understanding the differences helps you make choices that fit your body, your diet, and your lifestyle rather than following nutrition rules that don’t quite stick. What Vitamin A Actually Does Vitamin A supports vision, immune health, skin repair, and cell growth. It’s also involved in maintaining the lining of the lungs and digestive tract, which quietly influences how well the body defends itself. Because vitamin A is fat-soluble, absorption and balance matter. Too little causes problems, b...

The Ultimate Guide to Vitamins in Leafy Greens Leafy greens rarely get the spotlight they deserve. They’re often treated as a side dish, a garnish, or something we eat because we know we “should.” Yet these humble vegetables quietly deliver some of the most essential vitamins our bodies rely on every day. From energy production to immune support, leafy greens offer a dense concentration of nutrients that’s hard to replicate elsewhere. Understanding what vitamins they contain—and how to get the most from them—can shift leafy greens from an obligation to a genuine dietary ally. Why Leafy Greens Are Nutritional Powerhouses Leafy greens grow fast, absorb nutrients directly from the soil, and store them efficiently in their leaves. That’s why they’re packed with vitamins despite being low in calories. They also provide fiber, antioxidants, and plant compounds that support long-term health. While no single green does everything, variety fills in the gaps and keeps meals interesting. Vitamin ...

  Iron-Rich Foods That Boost Your B Vitamin Levels Iron and B vitamins often get discussed separately, yet in real life, they’re closely connected. Iron helps transport oxygen through the blood, while B vitamins support energy production, brain function, and red blood cell formation. When either one runs low, fatigue, weakness, and brain fog can follow. Instead of focusing on isolated nutrients, it’s more practical—and effective—to look at foods that naturally supply both. Many everyday foods provide iron alongside key B vitamins, helping your body function more smoothly without relying entirely on supplements. Why Iron and B Vitamins Work Better Together Iron plays a direct role in hemoglobin production, but without sufficient B vitamins—especially B6, B9 (folate), and B12—your body struggles to create healthy red blood cells. This is why deficiencies often overlap. A diet rich in iron but low in B vitamins may still leave you feeling drained. Foods that contain both nutrients cre...

Which Fruits Have the Most Vitamin C? Vitamin C often gets talked about as if it’s just another supplement on a shelf, but for most of us, it starts with food. Fruits, in particular, are some of the richest and most enjoyable sources of this essential nutrient. Still, many people assume oranges sit at the top of the list—and while they’re helpful, they’re far from the only option. Different fruits offer varying levels of vitamin C, along with fiber, antioxidants, and other compounds that support overall health. Understanding which fruits truly deliver the most vitamin C can help you build a diet that feels natural, balanced, and sustainable rather than forced or restrictive. Why Vitamin C Matters More Than You Think Vitamin C plays a role in immune support, collagen production, wound healing, and iron absorption. It also works quietly behind the scenes as an antioxidant, helping protect cells from everyday oxidative stress. Because the body doesn’t store vitamin C long-term, regular in...

  Top 10 Foods Rich in Vitamin D Vitamin D is one of those nutrients people hear about often but don’t always understand fully. It’s linked to bone strength, immune health, mood balance, and even muscle function. Sunlight is the most talked-about source, yet modern lifestyles, indoor work, and seasonal changes make sun exposure unreliable for many people. That’s where food plays a meaningful role. While not many foods naturally contain vitamin D, the ones that do are worth knowing and using intentionally. Including them regularly can help maintain steady levels without overthinking nutrition. This guide breaks down ten reliable foods rich in vitamin D, focusing on practical choices rather than perfect diets. If you’re exploring a broader, food-first approach to nutrition, this article also connects closely with Vitamins Through Food: Natural Sources You Can Trust, where whole-food nutrition is discussed in depth. 1. Fatty Fish (Salmon) Salmon is often the first food mentioned when ...