Simple ways to include vitamins in your diet

With the effects of sedentary lifestyles and unrealistic body expectations, vitamin deficiencies have become very common. Many people suffer from deficiencies in vitamin D and other low-saturated vitamins. It is thus essential to incorporate vitamins that strengthen the immune system into our diet.

Here are some methods that may be useful to you:

Sun Exposure

Getting enough sun exposure can raise a person's vitamin D levels. Time your sun exposure between 10 am and noon to maximise your vitamin D intake during winter. One of the primary components of bone, calcium absorption is aided by Vitamin D. It is also important for the nervous system, muscles, and immune system to work well.

Also read: Add the goodness of Omega 3 Fatty acid to your diet

Fruits and Vegetable

Consumption of fruits and vegetables as part of a well-balanced, healthy diet and an active lifestyle is imperative for health. Fresh fruits and vegetables are low in saturated fat, sodium, and sugar. They are a fantastic source of dietary fibre, which can keep you filled for longer and avoid overeating. It contains vitamins A, C, and E, magnesium, and zinc.

Whole grains and Cereals

Cereals are an excellent source of vitamins A, B, and E and are important foods. Cereals are cheap and eaten in large amounts, so people are trying to improve them through fortification and biofortification. Vitamins B1, B2, B3, and B9 are frequently deficient in people. It has been suggested that cereal flour be fortified with these vitamins and either synthesized vitamins or biological vitamins, depending on the region.

Fat-soluble

In addition to their high levels of fat, nuts and oilseeds like sunflower, olive, peanut, and walnut, which are rich in fibre, make it easier for the body to absorb fat-soluble vitamins and provide the gut flora with the raw materials they need to synthesise vitamin B12.

Add ghee to your diet

Ghee is a reliable source of the oil-soluble vitamins A and E required for a healthy liver and hormonal balance. If ghee is derived from the milk of cows, it is also high in vitamin A, vitamin E, and vitamin K. It contains butyric acid as well. This ghee contains little fat. We incorporate it into our warm dishes of lentils and rice.