Vitamin deficiency is a growing concern due to the high fat and refined food products available today. These foods, such as fast foods and junk foods, contain little or no nutritional value and, when eaten over time, can cater to vitamin deficiency. An effective strategy for avoiding vitamin deficiency is to eat foods rich in several vitamins and minerals in order to achieve the nutritional objective without having to eat many different foods.
Step 1
Choose vitamin and mineral concentrated vegetables to incorporate into lunch and dinner meals. Green, leafy vegetables are rich in vitamins A, C, D, E and K, folate, iron and calcium, says Cherie Calbom and Maureen Keane, authors of "Juicing for Life." Among these vegetables are broccoli, kale and spinach, which can be cooked as a side dish or served raw in a salad.
Step 2
Purchase whole grain cereals, pastas, rice and breads that are fortified and enriched with vitamins and minerals such as iron, zinc, calcium and vitamin D. Remember that "fortified" means that new vitamins and minerals have been added to a food product, whereas "enriched" means that vitamins and minerals that were lost during processing have been replenished back to the food products.
Step 3
Eat berries for a concentrated intake of antioxidants and vitamins such as vitamin C. Berries such as strawberries, blueberries, cranberries and raspberries are excellent sources of nutrition to support a healthy immune system and combat free radical damage within the body. Note that the darker the berry, the higher concentration of disease-fighting antioxidants.
Step 4
Cook organ meats from time to time for a more concentrated amount of vitamins A and B. Organ meats include kidney and liver. Other meats that are healthy and beneficial are lean meats such as fish and chicken.
Step 5
Cook meat and vegetables in light vegetable oils such as olive oil or canola oil. These oils are rich in vitamin E, an antioxidant needed to fight disease and premature aging within the body. Vitamin E also speeds up the healing process by boosting cell regeneration. Other sources of vitamin E that make a great snack are nuts and seeds.
Tips and Warnings
- Drink plenty of water and herbal tea to keep the body free of toxins and well hydrated.
- One vitamin that is only found in meat sources is vitamin B12. If you are a vegetarian, it is wise to supplement this vitamin as it is important for nerve health.
Things You'll Need
- Green, leafy vegetables
- Fortified and enriched cereals, breads, rice and pasta
- Berries
- Organ meat
- Lean meat
- Light vegetable oil
References
- Juicing For Life; Cherie Calbom and Maureen Keane;1992
- Center For Young Women's Health
- Food Fortification
Member Comments