To ensure that you have all the vitamins, it is recommended to eat a varied diet containing fruits, vegetables, grains, nuts, dairy, and proteins daily.
Are you getting all the vitamins you need? A balanced diet is the best way to get all the necessary nutrients, but it’s not always easy to eat a variety of foods every day.
That’s where supplements can come in handy, and finding a liquid multivitamin near me has never been easier.
In this blog post, we’ll explore the importance of vitamins, how to ensure you’re getting all the necessary ones, and how a liquid multivitamin can help fill in any gaps.
How to Get Vitamins from Foods?
It’s important to get vitamins from the food you eat. Here are some ways to do that:
Choose Whole Foods
Whole foods are foods that are not processed and are healthy for you. They include things like fruits, vegetables, nuts, and seeds.
Eat Fruits and Veggies That Are Raw or Lightly Cooked
When you cook food too much, it can lose some of its vitamins. Eating fruits and veggies that are raw or lightly cooked can help keep the vitamins in them.
Don’t Overcook Your Food
Overcooking your food can make it lose some of its vitamins, so try not to cook it too much.
Don’t Eat Too Many Processed Foods
Processed foods are usually not very healthy and don’t have many vitamins. Eating fresh foods that are not processed is better.
Eat Some Food Together
Some vitamins work better when you eat them with certain other foods. For example, eating foods that have iron and vitamin C together can help you absorb more iron.
Try Foods That Have Extra Vitamins
Some foods have extra vitamins added to them, like breakfast cereal or orange juice. These are called “fortified” foods.
How to Prepare Foods to Retain Vitamins?
When we cook our food, we can lose some of the important vitamins that help our body stay healthy. Here are some tips on how to keep those vitamins:
- Cook your vegetables for a short time. If we cook them for too long, they can lose a lot of their vitamins, especially vitamin C.
- Use only a little bit of water when cooking vegetables. This way, we keep the vitamins that can dissolve in water.
- Steaming is a great way to cook vegetables and keep their vitamins. It’s also quick and easy!
- Grilling is another way to keep the vitamins in our food. Plus, it makes our food taste great.
- Eating fruits and vegetables raw is the best way to get all the vitamins they have.
- When we store our fruits and vegetables, we need to keep them in a cool, dry place away from the sun. This helps to keep their vitamins.
Food Combinations to Enhance Vitamin Absorption
Here are some examples:
Vitamin C with Iron-Rich Foods
Vitamin C helps our bodies absorb iron. You can find vitamin C in foods like oranges, strawberries, and peppers, and iron in foods like spinach, red meat, and lentils.
Healthy Fats with Vitamins A, D, E, And K
Vitamins A, D, E, and K need fats to be absorbed by our bodies. You can find these vitamins in foods like carrots, eggs, and leafy greens, and pair them with healthy fats like avocados, nuts, and seeds.
Vitamin D with Calcium-Rich Foods
Vitamin D helps our bodies absorb calcium, which is important for strong bones. You can find vitamin D in foods like fatty fish, egg yolks, and mushrooms, and calcium in foods like dairy products and leafy greens.
Vitamin B12 with Zinc-Rich Foods
Eating foods that are rich in vitamin B12, like fish, meat, and dairy products, along with zinc-rich foods, like oysters, beef, and pumpkin seeds can help our bodies absorb more of both nutrients.
