Feeling a little run down lately? The solution may be as simple as ensuring that you’re getting enough of the right vitamins and minerals from your daily diet. A poor diet can leave you feel sluggish, prone to illness, and weaker than you might expect. Boosting your vitamin intake can do wonders for your entire system, from your immune health to your digestive function. Make sure your body is getting all of the nutrients it needs with these quick tips.
Drink a vitamin-packed drink
There are plenty of juice products out there that look healthy but don’t really have much in them when it comes to nutrient content and actual fruit. An organic noni juice will give you a big boost of energy and vitamins to keep your immune system at its best and your brain ready for a busy day at work. They’re full of vitamins and minerals that you won’t find in a standard supermarket juice, plus their organic status means you’ll get all the goodness without the pesticides.
Seek out vitamin C packed foods
We all know vitamin C is great for warding off colds and other unpleasants bugs, but this powerful antioxidant is also crucial for battling free radicals that could damage your DNA and weaken your cells. It’s relatively easy to get enough vitamin C without using a supplement tablet – some good food sources include any kind of citrus fruit, broccoli, kale, and other greens, as well as red peppers. It’s easy to throw together a delicious salad with these foods to get your daily dose of vitamin C.
Know when to go raw
We’re not saying you need to eat a radical raw vegan diet here – but there are certain veggies and foods that are more potent in terms of nutrient absorption when eaten raw rather than cooked. Spinach and bell peppers are good examples of these types of foods – they retain their vitamin content far more easily when eaten raw whereas cooking can break down key nutrients.
Work calcium in through dairy
Calcium is an essential nutrient for our bodies, particularly for women. Without adequate levels of calcium and vitamin D (which supports the absorption of calcium and plays an important role in your overall health on its own terms) your bones can weaken, leading to an increased risk of osteoporosis and poor bone health. Fortunately, calcium is relatively easy to find through dietary choices. Foods like milk and yoghurt are great choices. If you prefer to avoid animal products, you can find calcium in spinach, and dark green vegetables. Some non-dairy drinks like orange juice and soy/nut drinks are also fortified with calcium.
Avoid iron deficiency
Iron deficiency anemia is surprisingly common, particularly amongst women of childbearing age, and it has more damaging consequences than you might expect. Avoid the fatigue, heart palpitations and weakness that come with anemia by getting plenty of iron in your diet. If your levels are low you may need a doctor-prescribed supplement to help boost you back up to the healthy range, but otherwise you can make sure you’re consuming enough iron by eating red meat, chicken, and fortified grains. If you’re a vegetarian or vegan it’s especially important to keep an eye on your iron intake by consuming lots of legumes and iron-fortified cereals.