Many people who think they’re eating healthy and staying active are missing one key component for ideal health—vitamin intake. Getting the proper nutrients for your body includes getting some key vitamins and minerals. Fortunately, many of them are hiding in unexpected places.
Getting the right vitamins and increasing your intake can take some thought, but it’s not complicated. Some of the most important vitamins are included in some of your favorite foods. There are five key ways to increase your vitamin intake and make sure your body is getting the fuel it needs.
1. Eat the Right Foods
Diet plays a major role in getting the proper vitamin intake, and you’d be surprised how easy it is to pick up the nutrients you’ll need. Vitamin C is probably the most accessible vitamin to get, as citrus fruits are loaded with it. You can also find some in potatoes and brussel sprouts.
Vitamin B-12 is a popular supplement, but you can also find it in most meat products and in dairy, as well as in soymilk and other soy products. Vitamin A, one of the most critical vitamins, can be found in beef, fortified milk, eggs, shrimp, and some vegetables like sweet potatoes and spinach. Vitamin D can be found naturally in fatty fish like salmon and trout, while Vitamin E is found in vegetables like kale and in nuts.
2. Take Gummy Vitamins
Not everyone wants to regularly work these foods into their diet, which is where supplements come to the rescue. But for some people, taking pills every day can be difficult, and they struggle to get them down. That’s why taking vitamins in gummy form is increasingly popular, and many of these gummies have the same vitamin punch as the traditional pills.
These gummies are an easy addition to a morning routine but check the ingredients carefully. Make sure you’re getting one with your proper daily allotment of the vitamin you seek. You’ll also want to avoid any with too much sugar or artificial colors.
3. Spend More Time Outside
Vitamin D is available in food and supplements, but it’s not the best way to get this essential vitamin. That’s every time you step outside because the sun’s rays are packed with it. Not only are you getting your daily Vitamin D just from lying in the sun, but this form of the vitamin can last twice as long in the body.
Be careful, though—the sun can have some health benefits, but don’t overdo it. Make sure you protect your eyes with sunglasses and protect your skin with suitable sunscreen. Sunburns can be painful and increase the risk of skin cancer, but careful sun exposure can be a serious health boost.
4. Drink Smoothies
Even if you don’t like certain vegetables, there’s an easy way to get a concentrated dose of their nutrients every day—blend them with something you do like. Smoothies are one of the most versatile food items out there, and there are countless recipes to help you find the combo that works best to set you up with a vitamin-packed start to your day.
Pretty much anything can go into a smoothie. Fruits and vegetables are the perfect combo because the natural sweetness of bananas, pineapple, mango, and other fruits are excellent at covering up the earthier flavor of spinach or kale. You can also add protein powder, other supplements, or protein-rich ingredients like peanut butter if you’re looking for a heartier smoothie.
5. Meal Plan
One of the most common reasons people give for not incorporating vitamins into their diet is that they never have time to figure out the right items. That’s why planning your meals is a good idea. You can end up saving time and money by planning and prepping your meals when you have time, and you also have the opportunity to do some research into vitamin-rich foods.
Many people feel like they don’t have time to cook, and so they grab a nutrient-light but filling fast food or takeout meals as an easy option. The best time to start meal planning is as soon as you have a few spare minutes to think about it before those post-work cravings hit. This can take away the stress of cooking throughout the week.
Supercharge Your Diet
Vitamins can make a huge impact on your energy levels and your long-term health. Thankfully, they are easy to incorporate into your diet. Make your health a priority and you’ll be surprised by the difference it makes.
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