Vitamins are important for overall health and well-being. These micronutrients are essential for the proper functioning of your body, mediating countless biochemical reactions. Vitamin deficiency can cause a range of health issues, from fatigue and weakened immunity to more severe conditions like osteoporosis and heart disease.
The best way to naturally meet your daily vitamin requirements is through your diet. Consuming vitamins through your diet will ensure a natural and balanced intake and reduce the risk of developing deficiencies.
That said, getting enough vitamins naturally can be challenging if you are not mindful of what you eat.
Let’s explore some actionable and practical tips for boosting your vitamin intake by adding vitamin-rich foods to your diet and modifying your lifestyle. We will also include some insights into how you can maximize their absorption.
1. Eat bright fruits and veggies
One of the most effective ways to meet your daily vitamin requirement is by including colorful fruits and veggies in your diet. Different colors represent different nutrients, so when you eat a “rainbow” of plant foods, you are more likely to get a broad spectrum of vitamins.
Here are some colorful vegetables and fruits you should add to your diet and the different vitamins they can provide you:
- Orange: Orange vegetables and fruits like papaya, carrots, and sweet potatoes can provide you with good quantities of vitamin A. Vitamin A is an essential nutrient that supports vision and boosts immune health. As vitamin A is an oil-soluble vitamin, adding good fats like olive oil or avocado will help your body better absorb it from these sources. A kale, carrot, and mango smoothie with avocado can greatly boost your vitamin A intake.
- Red: Tomatoes and red bell peppers are excellent sources of antioxidants—lycopene and Vitamin C. Avoid overcooking these vegetables, as this can diminish the active vitamin C content. Instead, use steaming or blanching to cook them. If you want the most benefits, stick to their raw forms.
- Green: Green leafy vegetables like spinach, Swiss chard, broccoli, and kale are excellent sources of vitamins C, K, and folate. Try to include a mix of raw and cooked veggies in your meals. Avoid overcooking at all costs, as it can ruin several vitamins in the vegetable. For instance, steaming broccoli for just 5-7 minutes can retain vitamin C better than boiling it.
- Yellow: Yellow fruits like bananas, corn, and lemons are often rich in vitamins A and C. Adding one banana to your morning smoothie can also add plenty of potassium, essential for proper muscle function.
2. Incorporate whole grains into your diet
Consuming whole grains is a great way to boost your vitamin intake, especially vitamin B. Unlike the refined grains that have been stripped of their outer, nutrient-rich layers, whole grains retain the bran, germ, and endosperm.
Foods like brown rice, quinoa, and oatmeal are nutrient-rich and relatively easy to include in your diet.
Whole grains are especially rich in B vitamins that are essential in energy production, maintaining your nervous system, and giving you healthy skin.
Here are some of the B vitamins you can find in whole grains:
- Thiamin (Vitamin B1)
- Riboflavin (Vitamin B2)
- Niacin (Vitamin B3)
- Pyridoxine (Vitamin B6)
- Folate (Vitamin B9)
Replacing refined grains with whole grains will provide other nutrients like minerals and dietary fiber. Whole grains are a rich source of iron, magnesium, and selenium, which are essential to your health.
Ways to include whole grains
Incorporating whole grains into your diet is as easy as it is delicious. Here are a few ways you can include them in your food:
- Breakfast: Include oatmeal made from steel-cut oats, topped with berries and nuts.
- Lunch and dinner: You can use whole grains like quinoa or brown rice as a base for your salads. If you want to eat pasta or bread, include whole wheat versions of these products.
- Variety: Experiment with other whole grains like barley and bulgur if you get bored with brown rice and quinoa. It will add variety and new flavors to your meals.
- Substitute flour: Did you know that you can bake with whole-wheat flour? So, the next time you are balking a muffin or cookies, ditch the all-purpose flour and use whole wheat flour.
Making whole grains a part of your diet will help you increase your intake of vitamins and minerals. When you choose whole grains over refined ones, you give your body a comprehensive nutritional benefit, contributing to long-term health and vitality.
If you can’t meet the requirements of your B vitamins through diet alone, try Why Not Natural’s B Complex Liquid, which has all 8 B vitamins in an easy-to-absorb liquid formulation. Our supplement is 100% organic, gluten-free, and non-GMO.
3. Include seeds and nuts in your diet
Nuts and seeds are full of nutrients that contribute to your health and wellness. These foods have both fat and water-soluble vitamins and minerals crucial for various bodily functions. Nuts are an especially good source of vitamin E, a powerful antioxidant that eradicates free radicals in your body.
Including nuts can reduce the risk of chronic diseases and support eye and skin health. Some seeds you should include in your diet include almonds, hazelnuts, walnuts, and sunflower seeds.
Besides vitamin E, nuts are an excellent source of healthy fats, especially monounsaturated and polyunsaturated fats, which are good for your heart. These good fats have a cardioprotective effect and help lower your cholesterol levels.
If you are vegan or vegetarian, nuts and seeds can provide a good amount of protein. They can also provide a good amount of zinc and magnesium.
How to get the most out of nuts and seeds
The best way to maximize the benefits of nuts is to have a variety of them in your diet. Different nuts provide different nutrients. For instance, almonds provide you with vitamin E and magnesium, while walnuts give you omega-3 fatty acids.
Nuts are nutrient-dense but high in calories, so you should be careful with the portion size. A small handful, about 1 ounce (28 grams) of nuts, is sufficient to give you all the benefits.
How you consume nuts will also affect their health benefits. Always choose raw or lightly roasted nuts over heavily processed versions.
While roasting can improve the taste, the high temperature reduces the vitamin content. If you want to eat roasted nuts, lightly toast them at a low temperature. Also, avoid eating salted nuts, as they contain a lot of sodium, which is not good for your body.
Soaking nuts overnight or sprouting them is also a great idea to enhance the absorption of nutrients. Nuts contain antinutrients like phytic acid, which can interfere with mineral absorption. Soaking the nuts overnight removes phytates, making nuts easier to digest.
4. Consume dairy or fortified alternatives
Dairy products like milk and unprocessed cheese can be a great source of vitamins when added to your diet. These foods are particularly rich in vitamin D3, B12, and calcium.
Vitamin D assists in calcium absorption, making your bones strong. It can also prevent health conditions like osteoporosis.
If you can’t tolerate lactose, are allergic to dairy, or are vegan, then fortified plant-based products are a great option. Products like almond milk, soy milk, oat milk, and cereals fortified with vitamins B12 and D are great dairy alternatives.
These fortified foods are especially helpful in fulfilling your vitamin B12 requirements if you follow a plant-based diet.
Choosing the right products
However, when opting for fortified plant-based substitutes, it is necessary to check the labels to ensure that the product has sufficient amounts of these vitamins and minerals. Always go for foods that don’t contain added sugars and preservatives. Some brands may offer higher nutrient content than others.
Incorporating these dairy alternatives into your daily routine can be simple and versatile. You can use them in smoothies, pour them over cereals, add them to coffee, or substitute traditional dairy products in cooking and baking.
5. Get outside for some sunlight
Vitamin D, aptly called the “Sunshine Vitamin,” is unique as your body can synthesize it when exposed to the sun's UV rays. You can get your daily quota of vitamin D by exposing your uncovered skin to sunlight for 10-30 minutes several times a week.
The UVB radiation from the sun triggers the production of vitamin D3 from cholesterol. This form of vitamin D is then metabolized in the liver and kidneys to become what is known as active vitamin D that the body can use.
The amount of time you need to spend in the sun for vitamin D synthesis depends on your skin type, age, geographical location, and the area of the skin exposed. Light-skinned people might take less time, and darker-skinned people might take a little bit more time to synthesize the same amount of vitamin D3.
Safe sun exposure practices
While it's important to protect your bare skin from excessive UV exposure to reduce melanoma risk, moderate sun exposure without sunscreen can be beneficial.
According to The Skin Cancer Foundation, sunbathing for 10-30 minutes at a time, at most thrice a week, is safe. Expose your arms, legs, and face during these sessions. The recommended period to get sunlight for vitamin D3 production is midday when the sun is most intense.
Combining sun exposure with diet
For many people, getting enough sun exposure can become difficult for many reasons. For instance, if you live in areas that don’t receive enough sunlight or work in an office for most of the day, it can be difficult to find 10-30 minutes of sun exposure.
Combining sun exposure with dietary intake is the best way to ensure you get enough vitamin D. Include foods rich in vitamin D, like milk, cheese, salmon, mackerel, and sardines, to get your daily quota of this fat-soluble vitamin.
If you find it difficult to fulfill your daily vitamin D allowance through sun exposure or diet, high-quality 100% organic dietary supplements are a good idea.
Why Not Natural’s Organic Vitamin D3 Liquid Drops with K2 contains an easily absorbable formula without additives or preservatives. Try it for a boost in your vitamin D3 intake today.
What vitamins can be taken daily?
Taking vitamins daily can be a key part of maintaining overall health and well-being. It is equally important to ensure that you stay within the recommended daily allowance.
Here's a closer look at some of the vitamins you can take daily, their benefits, and recommended sources:
Vitamin A
Vitamin A is crucial for maintaining vision, immune function, and skin health. It is generally found in two forms: preformed vitamin A (retinol) and provitamin A (beta-carotene). Good sources include liver, fish oils, milk, eggs, and orange or yellow vegetables like carrots and sweet potatoes.
If you take vitamin A dietary supplements, you should keep your daily dose between 900 to 700 mcg.
Vitamin B complex
The B vitamins are a group of eight essential nutrients vital in energy production, brain function, and cell metabolism.
This group includes:
- B1 (Thiamine): Vital for producing energy and nerve function. Found in whole grains, meat, and fish.
- B2 (Riboflavin): Supports energy production and skin health. Found in eggs, leafy green vegetables, and milk.
- B3 (Niacin): Aids digestion, skin health, and nervous system function. Found in poultry, fish, and whole grains.
- B5 (Pantothenic Acid): Crucial for hormone production and energy metabolism. Found in chicken, beef, and whole grains.
- B6 (Pyridoxine): Essential for brain health and red blood cell production. Found in fish, beef liver, and potatoes.
- B7 (Biotin): Supports metabolism and skin health. Found in eggs, nuts, and seeds.
- B9 (Folate): Important for DNA synthesis and cell growth. Found in leafy greens, legumes, and fortified cereals.
- B12 (Cobalamin): Necessary for healthy nervous system and red blood cell formation. Found in meat, fish, and dairy products.
As these are water-soluble vitamins, any excess amount you take will be eliminated through urine. Still, try to stay within the recommended daily dosages.
Vitamin C
Vitamin C supports the immune system, skin health, and iron absorption. Sufficient quantities of this vitamin can be found in citrus fruits, strawberries, bell peppers, broccoli, and spinach. Daily vitamin C intake can protect against infections and promote healthy skin and tissue repair.
You need about 70-90 mg of vitamin C daily. Eating one large-sized orange will give you more than enough for your daily requirements.
Vitamin D
Vitamin D is necessary for absorbing dietary calcium and bone health. It also plays a role in your immune function and mood regulation. While your body can produce vitamin D3 from sunlight, you can also obtain it from foods like fatty fish, fortified dairy products, and eggs. In regions with limited sunlight, you might need daily supplementation.
Vitamin E
Vitamin E is an antioxidant that protects cells from damage and supports immune function. This fat-soluble vitamin can be found in nuts, seeds, green leafy vegetables, and vegetable oils. Taking vitamin E daily can help you maintain healthy skin and eyes.
Vitamin K
Vitamin K mediates blood clotting and improves bone health. It is found in kale and spinach, as well as various fish, meats, and dairy products. Adequate daily vitamin K intake helps maintain strong bones and proper blood coagulation.
Also read: How Supplements Impact Your Body (The Essential Guide).
Key factors to consider when selecting your vitamins
Selecting the right vitamins involves several important considerations to ensure you meet your nutritional needs effectively and safely.
Some of the crucial factors you should consider include the following:
Nutritional needs
First, check which vitamin and mineral supplements you need and what dose. Your age, gender, health, and other factors will influence the amount you need. For example, pregnant women might require more folic acid, while people in the post-menopausal stage need more vitamin D and calcium.
Quality and purity
When you select dietary supplements, always go for the best brands. Search for third-party testing and certification to ensure the product has high purity and strength. Stay away from products that have additives, fillers, artificial colors, sweeteners, or preservatives.
Bioavailability
Always choose the forms of vitamins that are easier to absorb. For instance, when choosing vitamin B12 supplements, choose the one with methylcobalamin rather than cyanocobalamin, as the former is much easier for your body to absorb.
FAQs
Here are the answers to some frequently asked questions about vitamins:
What food contains all 13 essential vitamins?
No single food provides all 13 essential vitamins. To meet all your vitamin needs, the key is to have a balanced diet with a variety of food groups.
How do I know which vitamins my body needs?
It is best to consult your healthcare provider and get blood tests to determine which vitamins you need accurately.
From what natural sources can vitamin A be obtained?
Vitamin A can be obtained from various natural sources, including liver, carrots, sweet potatoes, and leafy green vegetables.
Are eggs a good source of vitamins?
Yes, eggs with yolk are a good source of vitamins. Eggs are especially rich in vitamins A, B2, B5, B12, and D.
Which fruit has the highest amount of vitamins?
Most fruits contain a good mixture of various vitamins. All kinds of berries, oranges, strawberries, and pomegranates are especially rich in vitamins.
Takeaway: Get your quota of vitamins naturally for optimal health
Meeting your daily vitamin requirements is essential for maintaining optimal health. Add nutrient-dense foods, such as fruits, vegetables, nuts, seeds, and whole grains. Go outside for some sunlight to boost your vitamin D levels, and consider fortified foods if you follow a restrictive diet.
Pay attention to portion sizes and balance your food intake to avoid deficiencies or excesses. When you understand your specific nutritional needs, you can make informed dietary choices and ensure your body receives all the essential vitamins required to function effectively and stay healthy.
Get your vitamins the way your body craves with Why Not Natural’s 100% organic vitamin supplements. Our unique filler-free liquid formulation ensures a quick and efficient absorption of the vitamins.
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