Easy Ways To Increase Vitamin Intake & What Foods Can Help

Eating seasonal fruits, nuts and seeds, and exposing your body to the sun are some ways to increase vitamin intake.

Written by: Sushmita Sharma Updated at: 2023-03-29 16:21

It is crucial to provide your body with essential vitamins for growth, and development, and to prevent several diseases. You might have heard that deficiencies in vitamins can lead to several health issues and impact your health significantly. But people often find it challenging to maintain a diet rich in nutrients due to a hectic schedule. So, if you are looking for easy ways to add vitamins to your daily diet, you have come to the right destination. 

Simple Ways To Increase Vitamin Intake

Eat Seasonal Foods

Be it summer, winter, or spring season, do not miss eating seasonal fruits and vegetables. It helps increase your vitamin intake and also improves your immune system. They have higher nutritional value and help combat many diseases.

Bask Under The Sun

Start your day by soaking your body in the sun to supply your body with essential vitamin D. Many people have vitamin D deficiencies which can give rise to diseases like osteoporosis, fractures and loss of bone density. However, you should avoid overexposure to the sun to prevent your body from harmful ultraviolet rays. The ideal time to get sunlight is from 10 am to 3 pm. 

Eat Nuts & Seeds

Nuts and seeds are a rich source of vitamins and minerals that should be added to your daily diet. You should consume nuts early in the morning or in between your meals to satiate your hunger.

Also Read: Expert Explains The Critical Role of Vitamin D In Fertility & Pregnancy

Vitamins: Their Importance & Foods To Add To Your Diet

Vitamin A

Vitamin A is essential to promote healthy teeth, bones, hair, and nails and prevent viral infections. Foods rich in vitamin A are carrots, sweet potatoes, apricots, dark leafy greens, fish, and meat.

Vitamin B

A set of eight vital nutrients known as the B vitamins are required by people to maintain health. Because they have many characteristics and can be found in a variety of foods, they are all grouped together as one class of vitamins. Include foods such as eggs, nuts and seeds, potatoes, milk, bananas, legumes, meat, and whole grains.

Vitamin C

Vitamin C helps boost immunity and keep diseases at bay. It also helps in the growth, development, and repair of tissues in your body. Citrus fruits, semi-acidic fruits, broccoli, tomatoes, and sweet potatoes, are some foods that are rich in vitamin C.

Vitamin D

Vitamin D is essential to regulate and absorb calcium and phosphorus, which is essential for the development of bones. Apart from sunlight, you can get vitamin D from foods like fatty fish, egg yolks, mushrooms, fortified milk, and yoghurt.

Also Read: Health Benefits Of Vitamin B Complex

Vitamin E

Vitamin E strengthens the body's natural defences against illness and infection and keeps the skin and eyes healthy. It is an antioxidant that helps prevent free radical damage and increase the formation of red blood cells. Foods rich in vitamin E are nuts, seeds, mangoes, avocados, leafy greens, and fortified foods.

Vitamin K

Vitamin K is essential for your body to repair and heal wounds. It helps blood clot and regulates calcium levels in your body. Eggs, leafy green vegetables, and fortified meals are some foods that are rich in vitamin K.


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