You have probably heard all about the importance of vitamins and how they are vital to the ongoing health and wellbeing of your body, but do you know which ones you are lacking in?

According to the U.S Department of Agriculture, the average person doesn’t get enough of the following vitamins: 

  • Potassium 
  • Fiber
  • Calcium
  • Vitamin A, C, D & E

Fortunately, there are a variety of ways that you can increase your vitamin intake, and it starts with knowing what foods you should be eating, as well as recognizing where you could do with a little extra help in the form of a supplement. 

Eat an organic rainbow 

To get the most out of your vitamin and mineral intake, it’s advisable to incorporate as many different fresh fruits and vegetables as possible into your diet. It’s recommended that you eat at least five portions of fruit and vegetables a day, but recent advice states that up to eight portions would be better. 

If you can, focus on organic fruits and vegetables and ones that are in season as these will have the highest vitamin content. 

Use a blender 

It is advised that you chew each mouthful of food a minimum of twenty times, but very few people do this; therefore, your digestive system needs to work extremely hard to break down your food. By blending, using a food processor, or even by merely cutting your fruit and vegetables into smaller pieces, your body can absorb their vital nutrients much more efficiently. 

Try juicing

Juicing is one of the easiest ways to increase your vitamin intake as you can quickly consume multiple different fruits and vegetables with many vital nutrients in just one drink. Make sure that you include all parts of your favorite fruits and vegetables, including the stalks and leaves, as they each contain different vitamins and minerals.

Take a multivitamin  

Investing in a daily supplement from https://www.healthmonthly.co.uk is a great idea if you struggle to consistently eat a varied diet that is rich in all the necessary vitamins and minerals. Although this should not replace a healthy diet, a multivitamin can help you get your recommended daily amount of all the vitamins that your body needs in order to thrive. 

Cut back on refined sugar

Refined sugar can be found in cookies, pastries, white carbohydrates and even in your pasta sauce, but this unhealthy ingredient is not only bad for your teeth and your waistline; it also depletes your calcium and magnesium levels which are both essential vitamins needed in the body. 

If you do have a sweet tooth, look instead to a natural sugar such as honey. 

Eat more oily fish

Oily fish contains vitamin D and omega-3, both of which are vital vitamins that the body needs. Try to eat 2-3 portions of oily fish such as salmon, tuna, or sardines each week for optimal results. 

It is also recommended that you ingest a tsp of cod liver oil each day, which is rich in vitamin A and vitamin D; ensuring that your eyes, bones, and immune system stay fighting fit. 

By Erica Buteau

Change Agent. Daydream Believer. Maker. Creative. Likes love, peace and Jeeping. Dislikes winter, paper cuts and war. She/Her/Hers.

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