Maintaining a healthy diet is important, but not everyone knows what he or she needs to do. Some people need more servings of certain foods than others to gain sufficient nutrition and some people simply don’t get the recommended daily amounts of certain foods. Here are five ways to get more vitamins and minerals in your diet.
1. Check Whether You Have Any Deficiencies
Many people choose to take multivitamins, protein powder and other supplements in their daily lives, but it’s a good idea to check whether you have any deficiencies you need to treat before buying any. Most people aren’t deficient in more than one or two vitamins and minerals, which means it’s healthier and more economical for them to adjust their diets or take specific supplements rather than multivitamins. In some cases, it can also be dangerous to take supplements if you don’t have a deficiency. Certain vitamins and minerals can be toxic in large amounts. Make sure you know what nutrients you need more of and then plan how to increase them in your diet.
2. Take Supplements
One of the most common ways people choose to increase their intake of specific vitamins or minerals is by taking supplements. Supplements come in several forms, including pills, capsules, injections, oral liquids, soft gels and powders. Vitamin B12 typically comes in an injectable form while minerals and other vitamins come in more varieties. Powders such as green superfood powder may contain several nutrients. You should always talk to your doctor or dietician before taking any supplements. Certain supplements may interact negatively with medications or require prescriptions.
3. Focus on Foods Rich in the Nutrients You Need
Supplements aren’t the only option available for getting more vitamins and minerals. You can also adjust your diet. A good option is the Dietary Approach to Stop Hypertension (DASH), also called the Mediterranean diet, which focuses on healthy fats, lean meats and plenty of produce and whole grains. You can also make slight adjustments to your regular diet, depending on what nutrients you’re trying to increase. For example, two of the most common nutrient deficiencies are calcium and vitamin D. To increase your levels of calcium, increase your consumption of dairy or non-dairy milk products, leafy greens and fortified cereals. These foods, as well as fatty fish and fish oil, are also often added to diets to treat vitamin D deficiencies.
4. Include Enough Water, Fiber And Health Fats in Your Diet
Sometimes, eating foods rich in the nutrients you need isn’t the problem. In some cases, you may be consuming an adequate amount of vitamins and minerals but your body isn’t absorbing them properly. Some methods you can use to help your body absorb these nutrients include staying hydrated, consuming healthy fats and increasing your fiber intake. Your body needs water to dissolve and distribute nutrients. Soluble fiber regulates digestion, ensuring your body has time to absorb nutrients. Some nutrients, such as vitamins A, D and E, are fat-soluble, meaning you need to eat them with healthy fats to absorb them properly.
5. Eat More Whole Foods Than Processed Ones
Foods tend to lose nutrients as they become more processed. To maximize the amount of vitamins and minerals your food provides, try to eat more whole foods. Consume processed foods in moderation. Eat fruits and vegetables raw whenever possible and cook them in ways that won’t remove as many nutrients, such as steaming. When purchasing processed foods, look for fortified options. Fortified foods have had certain nutrients added back during processing to help ensure people eat nutritionally complete diets.
Whether you suspect a vitamin or mineral deficiency or not, it’s a good idea to talk to your doctor before making any major changes to your diet or beginning to take any supplements. He or she can order blood tests to check nutrient levels and look for any physical symptoms of deficiencies. Your doctor may conduct general tests or look for specific deficiencies, depending on your symptoms.
