7 Simple Tips to Add Vitamins and Minerals to Your Diet

In our hectic modern lifestyles, making time to cook a wholesome meal packed with essential nutrients isn't always possible. And the food and supplements that are labeled healthy are not usually cheap - they come with high price tags.

As such, maintaining your health and wellbeing by consuming a diet rich in essential vitamins and minerals can be both time-consuming and expensive. But don't fret or give up on eating well!

In this article, we share some easily accessible and pocket-friendly tips and foods that will enrich your diet with essential vitamins and minerals, ensuring you eat well and stay healthy.

Here’re tips to add more vitamins and minerals to your daily diet:

1. Introduce Olives in Your Meals

We often reach for salt shakers to sprinkling salt onto food, but excess salt can cause hypertension and fluctuations in blood pressure levels.

Substitute that by adding olives instead, which also have a high sodium content and get you a lot of nutrients in your dishes.

Olives are rich sources of anti-inflammatory and antioxidants compounds beneficial for health. You can pick from the different olive varieties and enhance the flavors of your sauces and salads.

2. Have Some Protein Powder

Protein powders are popular for supporting the weight loss journey. But do you know that this rich source of protein is good for your nails, skin, and hair too?

Put a scoop of protein powder into your daily oats recipes to have a healthier version of it. It will keep building and restoring those lean muscle tissues even after that hard workout. Also, it will keep the insulin spikes in the body and maintain the blood sugar levels between your meals.

3. Make It Tastier with Pumpkin Puree

Your intake of this fat-soluble vitamin source will ensure the steady functioning of your immune system and body organs.

By incorporating pumpkin puree in your recipe, you increase your consumption of vitamin A. A daily dosage of vitamin A will support your cellular growth, fetal development, vision, and more.

Moreover, because of its antioxidant properties, vitamin A can help in boosting your immune system and also protecting the body from certain types of cancer, including breast cancer.

Even the canned pumpkin puree is great when added to smoothies, oatmeals, curries, pasta sauce, and other dishes. It improves the taste and flavor, while providing essential nutrients.

4. Get the Healthy Chickpea Pasta

While your regular pasta tastes yummy, it's high in calories. It's better to switch to whole-grain pasta or chickpea pasta that is lower in calories and high in fiber and nutrients.

Chickpea pasta is particularly high in protein, iron, and vitamin B6. It includes options like lasagna and penne noodles that offer variation to pasta addicts. This gluten-free food has three times the level of protein and fiber compared to the traditional pasta.

5. Try a Handful of Leafy Greens

Try consuming a handful of dark leafy greens through your favorite shakes, smoothies, and boiled recipes. These provide the best source of fibers that our body requires for digestion.

With greens like kale and spinach, you can add vitamin B12, known for producing blood cells and DNA synthesis. These heart-healthy super greens are great to introduce a host of vitamins and minerals in the body, like vitamin C, E, K, iron, and calcium.

6. Include Nuts to Your Snacks

A handful of nuts every day are enough to provide vital nutrients that boost your health and wellbeing.

Nuts make a great addition to your regular meals and as snacks. Enjoy them heartily by serving them with your shakes and smoothies, as well as salads and pasta.

Every nut is excellent, but pistachios, almonds, and walnuts are particularly popular for their high protein, minerals, fibers, and healthy fat content.

7. Sprinkle Some Cinnamon

Don't forget to add cinnamon to your spice cabinet. Cinnamon is an effective anti-inflammatory, and regular consumption has been shown to reduce blood sugar levels.

Consider sprinkling cinnamon to every other dish you take, like coffee, smoothie, soups, oatmeals, roasted vegetables, etc.

In Conclusion

Having a diet enriched with vitamins and minerals will boost your overall health and well-being. Try the aforementioned tips and diet hacks to derive the maximum nutritional benefits for the body.