We’re always looking for more ways to live better. Maybe you’re changing up your eating habits, cutting out junk food, or finally making use of a gym membership. But have you considered increasing your daily vitamin intake?
You might be surprised to find that your ability to absorb some vitamins and minerals decreases as you age. Why? It all comes down to stomach acids. While there might not be a way to counter this, increasing your intake of the 13 essential vitamins you need will help your body function better, for longer. The amount you need of each vitamin will depend on factors such as age, gender, health, metabolism, digestion, and activity level.
But, before we get into how you can increase your vitamin intake, let’s first break down what vitamins are. Vitamins are needed by your body to help your cells to function, grow, and heal. Vitamin A, Vitamin C, Vitamin D, Vitamin E, Vitamin K, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B7, Vitamin B9, and Vitamin B12 all perform different functions in the body.
So, what can you do to make sure you get enough vitamins without needing to take any supplements or pills? The best approach is to adopt a broad, balanced diet with an emphasis on fruits and vegetables, whole grains, beans and legumes, low-fat protein, and dairy products. Then, make a few easy tweaks to your lifestyle.
Herballife shares tip on how to get it right:
Spend 10 minutes outside to boost Vitamin D
A natural way to make sure you get enough Vitamin D is to spend some time in the sun. The body automatically creates Vitamin D from direct sunlight by targeting cholesterol in the skin cells. This then tells the cells in your gut to absorb calcium and phosphorus, which produces strong and healthy bones. So, pop in some earphones, grab a book and a glass of water – it’s time to get your fill of the sunshine vitamin!
Start your mornings with a burst of Vitamin C
Make your breakfast count! A super easy way to kickstart your mornings is with a glass of lemon water. For starters, it helps with digestion, hydrates you after not drinking water throughout the night, and serves a healthy dose of Vitamin C, which helps to maintain and repair cells. Next, treat yourself to something yummy like this Vanilla Cream Overnight Oats with Berries and Lemon power bowl. Berries are another great source of Vitamin C, so help yourself to a handful of blueberries, raspberries, and cranberries.
Snack on nuts when you’re out and about
Do you find yourself on the road a lot, or tending to crave a snack in that afternoon slump? Perhaps you’re a gym-bunny and need to replenish your energy before a hard session? Nuts are an amazing source of B Vitamins and Vitamin E, and are high in antioxidants and fibre. Next time you’re looking for a snack on the go, grab some peanuts, almonds, or macadamia nuts.
Feed your brain with Vitamin B12
Vitamin B12 is food for the brain. It helps with forming red blood cells and can even prevent dementia. It also plays a role in energy metabolism where the body metabolises carbs, protein, and fats, which are converted into energy. The result? A vitamin that works to help your cognitive function and boost your metabolism – win-win! It’s also very easy to consume. Make sure to include meat, eggs, dairy, and fish on your shopping list and cook your way to better health.
Don’t skimp on protein
We can’t talk about micronutrients without mentioning one of the most important macronutrients: protein. Protein is an essential part of your diet as it contributes to bone health, lowers blood pressure, repairs muscles, and more. From plant-based meat options to poultry and fish, protein is the ideal source of B vitamins.
Happily, protein shakes, powders, and bars make it easy to increase your daily protein intake. These items make for great on-the-go snacks. Alternatively, add a protein boost to your favourite foods – like these Chocolate Almond Protein Bites. Protein helps give you an energy boost whenever you need it, and there are loads of versatile options.
Forget the supplements and stick to the more natural route with these easy tips on how to increase your vitamin intake. Because nothing is more important than your health.
Also see: Breakfast ideas that are delicious and packed with protein
