Cooking meals that incorporate plenty of vitamins into the diet is important for good health and to prevent diseases. Adequate vitamin intake supports healthy cells, vision, teeth, heart and nervous system, reports the University of Nevada Cooperative Extension. In addition, plenty of vitamins in the diet can help reduce the chances of getting diabetes, heart disease and depression. Fruits and vegetables are a good source of vitamins and are easy to incorporate into meals.
Lean Chicken, Salad and a Yam
Grilled chicken supplies protein, which maintains healthy muscles, tissues and cells within the body and is low in fat and calories, making it a good base for a vitamin-rich meal. Fit Day recommends pairing the chicken with a salad consisting of romaine lettuce, spinach and tomatoes, which will provide vitamin A for healthy skin and vitamin C to help the body fight infection. Adding a baked yam adds to vitamin B intake, which is important for metabolism and energy, reports Kids Health. A bowl of sliced strawberries for dessert increases vitamin C intake and is a fat free and low calorie way to end a healthy meal.
Whole Grain Pasta with Vegetables
Whole grains are an important source of vitamin E, which is vital for the health of the eyes, skin, liver and lungs. Cooking some whole grain pasta makes a good starter for a vitamin packed meal because it is versatile and the combinations of add-ins is endless. Vegetables are a good way to increase vitamin intake and pair well with pasta of all shapes and sizes. Leafy greens, such as spinach, are a good choice due to vitamin K content, important for blood clotting. They also contain vitamin A to promote eye health and vitamin B to create healthy red blood cells. Tomatoes, broccoli and red bell peppers add vitamin C for can help prevent cancer, reports the National Institute of Health. Carrots, celery, asparagus and green beans are other good choices.
Fruit Salad with Eggs
Eggs make a healthy addition to a vitamin filled meal because they contain vitamin B and vitamin D. Vitamin D is responsible for bone and teeth health and helps the body absorb calcium, according to Kids Health. Scrambled or over easy eggs go well with a fruit salad for breakfast, lunch or dinner. Fruit is an essential source of a variety of vitamins. Cantaloupes are rich in vitamin A, contributing to healthy reproduction, reports the University of Nevada Cooperative Extension. Citrus fruits, strawberries and kiwis supply vitamin C, important for healing injuries. Any type of fruit will provide vitamins to the body so a fruit salad can be created by using whatever is on hand.
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