Is your body getting enough vitamins and minerals? Most of us fail to get the right amount of these nutrients. This can lead to tiredness, poor skin health, brittle nails, hair loss, frequent colds and various other health issues.

Vitamins help to play so many roles within the body from helping us to regenerate cells to boosting our immune system. Below are just a few different ways in which you can up your intake of vitamins.

Eat your five a day

Fruit and vegetables are the richest and most natural source of vitamins. By eating five different fruits and vegetables per day, you’re almost certain to achieve your daily vitamin fix. 

Different fruits and vegetables contain different types of vitamins, which is why it’s good to vary it up. Carrots for example are rich in vitamin A (good for the eyes and reproductive system), while oranges contain lots of vitamin C (important for healing and controlling blood pressure). Avocados are meanwhile rich in vitamin E (good for our eyes, blood and brain), while lettuce is full of vitamin K (important for blood clotting and bone health).

You should try to get your five a day in solid form. Fruit juice typically isn’t as nutrient dense, as it’s mostly the water and sugar that gets squeezed out. That said, homemade smoothies will usually still contain all the nutrients and can count towards your five a day. 

Switch to whole grains

When it comes to grain-based foods such as bread, cereal, pasta and tortillas, many of us eat ‘refined grains’ as opposed to ‘whole grains’. Refined grains are grains that have typically had much of the nutrients removed in exchange for sugars, salts and other additives. Whole grains are much healthier and are one of the best sources of vitamin B (important for brain function and energy levels).

What are some examples of whole grain foods? A few prime examples include brown bread, whole wheat pasta, oatmeal porridge, muesli and popcorn – eat these instead of refined grain foods like white bread, cakes and sweetened breakfast cereals. 

Consume more eggs

Many people eat eggs as a protein source, but they’re also a fantastic source of various vitamins. Eggs are rich in vitamin D (important for bone, skin and muscle health). They also contain high levels of B vitamins and even some vitamin A. This is on top of various essential minerals. All in all, it’s worth eating more eggs (if you’re vegan, lentils and soybeans are a good substitute as they contain many similar nutrients).

Try supplements

Supplements should not be used as a substitute for vitamin-rich foods, however they can be good for topping up your intake of vitamins. Multivitamin supplements typically contain a great spread of vitamins. There are also specialist supplements for men’s health and women’s health – such supplements are typically rich in vitamins and minerals and can help to make sure your body is getting everything it needs to perform at its best. 

Don’t stay indoors

When exposed to sunlight, our body makes its own vitamin D. While we can get vitamin D from food, sunlight is a much richer source. Make sure that you’re not spending all day indoors – spending some time outdoors will ensure that your body is getting the vitamin D it needs to maintain good bone, muscle and skin health.