Food Sources of Vitamins & Minerals: How I Get My Nutrition Naturally
A while back, I talked to you about the supplements I take on a daily basis. Since turning 50, nothing has changed, and nothing new has been recommended since my last annual wellness check. I think supplements can be helpful, but they are just that—a supplement. They can help fill nutritional gaps when we aren't getting enough of certain vitamins and minerals from the foods we eat.
I’m always going to be the girl who advocates for food being the main source of our nutrition. I know that can be challenging some days, and that’s where supplements can come into play. Even though I take supplements every day, I also try to get many of those same vitamins and minerals through the whole foods I eat. Here are some of my favorite food sources of vitamins and minerals and how I incorporate them into my daily routine.
Vitamin C
I take a vitamin C supplement, partly because I started doing so when my children were younger and I was tired of catching all of their colds. I also started drinking a cup of warm water with fresh lemon or key lime squeezed into it. I drink a cup of green tea daily, and the two cups of kale I add to my smoothie are another great source of vitamin C. Have I noticed anything? Absolutely! I used to get at least one cold every winter, and it’s been years since that has happened. Of course, I can't say for certain that vitamin C is the reason, but I’ll happily keep my daily routine going.
Magnesium and Vitamin D
These two supplements were recommended to me by my doctor for bone health more than a decade ago. I’ve also learned that many foods contain magnesium, including jujube fruit, which I enjoy in my jujube fruit and goji berry tea. Once I’ve finished my tea, I’ll toss the jujube fruit into my smoothie. Jujube fruit also contains vitamin C, so I’m getting even more nutrients from one little fruit.
When it comes to vitamin D, I try to get outside and walk as often as I can. Sunlight helps our bodies produce vitamin D, and this is a great way to get this essential vitamin in. I still take my vitamin D supplement as recommended, but getting outside for some fresh air and sunshine is something I enjoy anyway.
Omega Fatty Acids
I learned about omega fatty acids when I was 28 years old. I started taking flaxseed oil for its heart-health benefits, and when I learned about ground flaxseed, I started adding it to my daily bowl of oatmeal. The healthy fats and fiber make ground flaxseed an easy addition to my routine. Chia seeds and hemp seeds are also great foods to incorporate because they provide healthy fats, fiber, and protein. I typically add hemp seeds to my smoothie or oatmeal, while I’ll mix chia seeds with a little water and drink it.
When it comes to getting omega-3 fatty acids from fish, salmon is a good choice. I am not a fish girly, but I’ve found a few ways to enjoy salmon occasionally, and I’m working on making it more of a regular part of my diet.
Multivitamins
A multivitamin has been part of my routine since I was a kid. But when it comes to getting vitamins and minerals from food, one item I’ve enjoyed incorporating into my diet is sea moss. Sea moss contains small amounts of several nutrients, including vitamins A, C, E, and K, as well as minerals such as calcium, magnesium, and zinc. The amounts can vary, so I don’t consider it a replacement for a balanced diet or my multivitamin. When I have it on hand, I add sea moss to my smoothie.
Collagen
Lastly, I take a collagen supplement because I’m interested in supporting my skin, joints, and bones as I age. I learned about bone broth at the beginning of the year, and I’ve been having a cup almost every day since. I truly wish it was something I had learned about years ago!
I’ve had a couple of areas in my joints that became quite achy during perimenopause, and I’ve noticed those aches have subsided quite a bit. I can’t say that the bone broth is responsible for that change, but I’m enjoying it as part of my routine.
Getting More Nutrition From the Foods I Eat
I’m glad I’ve found ways to incorporate more vitamins and minerals through the whole foods I eat every day. I’m always on the lookout for new foods and “superfoods” to add to my diet, but I also don’t want to overthink it. Sometimes getting good nutrition really can be as simple as looking at what you’re already eating and finding small ways to add more nutrient-rich foods.
So, while I’ll continue taking my supplements, I’m also going to keep looking for food sources of vitamins and minerals that I actually enjoy eating. In fact, writing this reminded me that I need to pull some salmon out of the freezer and get on it!
What’s your favorite superfood?
Comments