Simple ways to add vitamins to your diet
Quick pop quiz: do we need to get a daily dose of vitamins every day, once a week, or once a month?
Kudos if you answered “every day” – and it’s true. The human body (and brain) needs a vitamin infusion every single day to be able to function at its peak.
The MVVs (most valuable vitamins)
If vitamins were like football, these would be the most valuable players. And there’s one superstar food that incorporates plenty of these but more on that later…
B vitamins
Why? We need B vitamins to make sure our body’s cells are working properly. These vitamins help the body convert food into energy, maintain healthy skin, and brain cells and create new blood cells.
Quick fix: chicken, meat, eggs, fortified cereals
Calcium
Why? Our bones and teeth rely on calcium (especially when we’re younger) to grow strong and healthy. With ageing comes natural bone breakdown and brittle bones, making calcium ever more important.
Quick fix: milk, cheese, yoghurt, kefir
Vitamin C
Why? Not just a handy helper to fight off colds and flu, Vitamin C is also instrumental in healing wounds and infections. Besides a supplement, you can get Vitamin C in many food forms.
Quick fix: spinach, oranges, naartjies, grapefruit, blueberries
Vitamin D
Why? Calcium actually needs Vitamin D in order to be absorbed. The same with phosphorus, and both vitamins are super necessary for bone strength. Vitamin D could also help with inflammation and infections.
Quick fix: liver, egg yolks, oily fish, red meat and fortified foods (read the labels to pick the best options)
Iron
Why? Iron is necessary for the creation of haemoglobin. This protein is found in red blood cells which carry oxygen from the lungs all over your body. We also need iron for the production of specific hormones.
Quick fix: seafood, spinach, dried raisins and apricots, iron-fortified breads and pastas, peas and beans
Magnesium
Why? This vitamin is essential for a huge range of jobs in the body, including helping to manage our moods, boosting heart health, and maintaining healthy blood sugar levels. It is also helpful for painful PMS symptoms.
Quick fix: spinach, cashews (in moderation), pumpkin seed kernels, dry-roasted almonds
Zinc
Why? Zinc plays an important role in helping wounds to heal, blood clotting and overall immune function. It’s also a helper in ensuring your vision stays healthy.
Quick fix: red meat, chicken, turkey, beans, wholegrains and some dairy products
Vitamin “most-in-one”
What’s the one food that has the most vitamins and is just an all-round health hero? Spinach! This green food-legend includes almost every essential vitamin and mineral that we need. Fill up that trolley and get creative with spinach recipes.
Disclaimer
This article is for informational purposes only. Always check with your doctor or medical practitioner about any health concerns, before embarking on any fitness or nutrition programme, and usage of any medication.