Eating lots of fruits, vegetables, whole grains and grains, lean meats, and low-fat dairy products will give your body the vitamins and minerals it needs, at the right level and in the right balance. To get enough vitamins, eat a varied daily diet that includes fruits, vegetables, grains, nuts, dairy products (or an alternative that contains calcium), and protein. If you skip a day, that's fine, just include that food group the next day. Most people should get all the nutrients they need with a varied and balanced diet, although some people may need to take additional supplements.
Many people wonder if they should take vitamin or mineral supplements. If your diet includes a wide variety of foods, such as whole grain products, fresh fruits and vegetables, dairy products, nuts, seeds, eggs and meats, you're likely to get the vitamins and minerals your body needs. Instead, think of vitamin-rich foods as your nutritional recipe, such as salmon, spinach, and beans. I recommend that my clients intentionally add foods containing calcium to their regular diet, and some may need a vitamin D supplement, since it's not found in many foods.
Look at the vitamins at the bottom of the food label and you'll see the amount of vitamin D, calcium, iron, and potassium in the food. It's very difficult to get all the recommended daily vitamins and minerals in a single day if you're on a diet that focuses on highly processed precooked foods and fast food.
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