Keeping On Top Of Your Vitamin Intake

We often hear that we need to eat our five a day. One of the main reasons that this is so important is because of the vitamins and minerals that we get from them. There are so many vitamins that improve our health in various different ways. Vitamin A can help with general growth and development in young people, as well as improving the health of your skin and your eyes. For improved energy levels and a boost to your immune system, you need a healthy dose of Vitamin B. Vitamin D can help with healthy bones and Vitamin E improves circulation. These are just a few of the ways that vitamins can improve your health, so it is obviously vital that you get enough in your diet. A lot of the time that is easier said than done. Advice on vitamin intake is often focused around fruits and vegetables, which are still important, but there are plenty of other sources that you can incorporate into your diet. Here are a few tips to help you stay on top of your vitamin intake.


Fruits and Vegetables


Fruits and vegetables are not the only source of vitamins, but they are still one of the most important ones. Good sources of Vitamin A include any vegetables that are orange, such as carrots and sweet potatoes. Vitamin C is usually found in citrus fruits, and leafy green vegetables. When choosing the fruits and vegetables that you include in your diet, one of the best ways to make sure that you get a mixture of all the necessary vitamins and minerals, is to eat a wide range of different colors. The color of the fruits and vegetables are often dictated by the vitamins that they contain so eating a wide range of different colors will ensure that you get all of the separate vitamins that your body needs.



Eggs are a brilliant food to add to your diet as they have so much nutritional value, and they are so versatile. One egg only contains around seventy-five calories, but is absolutely packed with goodness. It has a high protein level,but its largest benefit is the range of vitamins that you get from an egg. It contains Vitamins A,B, and D, as well as a whole host of minerals that your body needs. They make a great addition to your diet because there are so many ways that you can prepare them. FInding interesting ways to eat healthily can often be the biggest challenge, so having an ingredient that you can always do new things with, is a great help. Click here for some interesting egg recipes.




Dairy is best known for its calcium content, which can help to improve bone strength, but it also has rich vitamin content as well. Milk contains a healthy amount of Vitamins A, B and D, as well as lots of Potassium. Though you do need to be careful with dairy products because they are very high in fat, so make sure you limit the amounts that you are eating.




Beans are one of the best health foods out there, because they offer a lot of protein, and slow release energy, without any of the fat content of meat. They are also very rich in vitamins and minerals, making them an all round, great food for staying healthy. They can be used in a variety of ways, so getting plenty of them in your diet is quite easy. They are also incredibly cheap, so by switching to beans, you could save a lot of money. Most beans contain a wide range of vitamins and minerals including Iron, Potassium and Zinc. A lot of the nutrients in beans are ones that people tend to be lacking in, so eating beans is a great way of getting rid of any deficiencies.



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Even if you eat well, you might be lacking in certain Vitamins. This can be an even bigger problems if you have a specific diet, for example, if you are a vegan, because there is certain vitamin sources that you simply cannot eat. One way around this is to take vitamin supplements, just to top up your levels. However, you do need to be careful that you are not overloading. People often make the mistake of thinking that the more vitamins you get, the better, but it’s not quite that simple. If you are already getting the recommended amounts in your food, then taking vitamin supplements may mean that your intake is too high. This can cause problems, as some vitamins are actually toxic to humans at high enough levels. The symptoms can be very mild, such as headaches and itching, but if you increase your levels of certain vitamins too much, you could develop larger problems like kidney stones. Similarly, if you are on medication, you need to be aware of your vitamin intake. Certain medications react badly with high levels of vitamins, so if you are considering taking vitamin supplements while on medication, consult your doctor first.


If you have a particular deficiency, then it is best to take only that specific vitamin supplement to avoid increasing the levels of other vitamins. However, if you are worried that you have an overall deficiency then take multivitamins. Places like offer supplements that can provide all of the vitamins and minerals that your body needs in one go, massively improving your overall health.


One of the most common vitamin deficiencies is Vitamin D. It is far less common in foods than most other vitamins, so it is harder to incorporate into your diet. The best way of increasing your Vitamin D levels is exposure to sunlight. Unfortunately, a lot of us don’t get enough time outside, and if you live in a cold country, it can be difficult to maintain Vitamin D levels. The best solution is to spend as much time outside in the sun as physically possible, but if this is not enough, you will probably have to consider vitamin supplements.

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