Daily tricks to help you absorb more vitamins

Eat a variety of foods

Including a wide range of foods in your diet can naturally help you consume most of the essential vitamins. A nutrient-dense diet is a healthy eating plan where the majority of your nutritional needs are met through about 85% of the calories you consume.

This type of healthy eating plan includes daily consumption of foods from the following groups:

• Vegetables – dark green, red, and orange vegetables; beans, peas, or lentils; and starchy vegetables.
• Fruits – whole fruits and 100% fruit juice.
• Grains – including whole grains and refined grains.
• Protein foods – meat, poultry, or eggs; seafood; nuts, seeds, and soy products.

According to the journal Molecules, one effective way to ensure intake of many types of vitamins is to plan a diet that includes foods with a wide range of colors and textures.

Focus on specific foods

Some foods are especially rich in vitamins and minerals, including:

• Broccoli – vitamins C, K, A; potassium, calcium, iron;
• Asparagus – vitamins A, C, E, and most B vitamins; potassium, copper, selenium, manganese;
• Eggs – vitamins A, D, E, K; B1, B2, B5, B6, B7, B9, B12; and choline;
• Berries – vitamins C, K, E, B6, B9 (may vary depending on the type of berry);
• Milk – calcium, iodine, phosphorus, potassium, selenium, zinc.

Taking supplements

According to the US National Institutes of Health, dietary supplements can help ensure adequate nutrient intake if you are unable to get enough from food.

Even with a healthy diet, you may not always meet your body’s vitamin needs. However, before starting any supplements, make sure to use them safely and consult with a doctor.

You might be interested in:

• Three supplements to take alongside magnesium for better sleep
• Why can vitamin D sometimes be dangerous?

This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.