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Nutrition Essentials

Getting Enough Vitamins From Your Diet

With so many supplements and shakes to choose from, getting in the right vitamins can be confusing. The good news is that you can get most of the vitamins you need simply by varying your diet!

What are vitamins?

Vitamins are microscopic substances that play a major role in the healthy functioning of the body. Each vitamin has a unique purpose within the body, such as promoting a healthy metabolism, strengthening your immune system or regulating hormones.

Most of the time, a well-balanced diet can help you prevent a deficiency. However, there are times when supplementing is necessary. If you suspect your vitamin-deficient, consult your doctor. They can help you determine what you need, and recommend trustworthy supplements.

Here's how to achieve your daily dose:

Vitamin C

Vitamin C is essential for protecting your cells from harm, healing wounds and keep your body generally healthy. Your daily intake of vitamin C is around 75mg, and you get it all through fruits and vegetables!

Good sources of Vitamin C:

  1. Strawberries
  2. Blackcurrants
  3. Potatoes

Vitamin D

Vitamin D is crucial for healthy bones, muscles and teeth. An average adult needs about 10mcg of vitamin D a day. We largely absorb vitamin D through sunshine and/or animal products, so it can be hard to achieve this during the winter months or if you're vegan. This means you may require a supplement in order to meet the daily recommended intake.

Pro tip: Vitamin D as it is a fat-soluble vitamin, meaning it's best to consume it at the same time as a meal containing healthy fats, like avocado, nuts or eggs.

Sources of Vitamin D:

  1. Oily fish
  2. Red meat
  3. Fortified foods (vegan milks, cereals with added vitamin D)

Learn more about healthy fats and where to find them in this quick guide.

Vitamin E

As well as strengthening your immune system, Vitamin E helps maintain healthy skin and eyes. Your recommended daily intake is 4mg for men and 4mg for women.

Good sources of Vitamin E:

  1. Nuts & seeds
  2. Olive oil
  3. Avocado

Vitamin K

Vitamin K is essential is helping wounds heal by promoting healthy blood clotting, and may aid in bone health. Around 120mg to 160mg is recommended per day, but it's an easy vitamin to add to your diet and deficiencies are rare.

Good sources of Vitamin K:

  1. Leafy greens
  2. Broccoli
  3. Chicken

Vitamin B

There are 8 types of B-Vitamins, each with different roles to play. Older adults, pregnant women and people who don't consume animal products can be at risk of certain B-Vitamin deficiencies. If you're concerned about a lack of B-Vitamins in your diet, it's important to consult your doctor to pinpoint which nutrient is causing the deficiency. Tap here for an in-depth guide to Vitamin B.

Vitamin A

Vitamin A helps keep your skin and eyes healthy, as well as promoting a healthy immune system. It can be easily absorbed from your diet, and it's important not to oversupplement. Adult males require around 700mcg of Vitamin A per day, while women require around 600mcg.

Good sources of Vitamin A:

  1. Liver products
  2. Cheese & eggs
  3. Oily fish

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