How do you make sure you get all your vitamins and minerals?

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. The best way to ensure that you're getting a variety of vitamins and minerals, and in the right amounts, is to adopt a comprehensive, healthy diet. This involves focusing on fruits and vegetables, whole grains, beans and legumes, low-fat proteins, and dairy products.

The good news is that many common foods contain multiple sources of minerals and vitamins, so it's easy to meet your daily needs with daily meals. NHS guidelines recommend that we eat at least two servings of fish a week, including one of oily fish. Fish is a great source of minerals, such as iodine, potassium and magnesium, and it also provides vitamin D, protein and long-chain omega-3 fatty acids that are important for circulation and the brain, explains Sarah. An easy way to adopt the Mediterranean diet is to include more protein-rich fish in your meals.

At mealtime, you can try swapping out the usual chicken in salads and sandwiches for canned Alaskan red salmon (also known as sockeye), for an extra touch of color and one of the highest amounts of omega-3 fatty acids of any type of fish. At night, try swapping meat for fish in your favorite dishes; for example, wild Alaskan salmon works great in fajitas or tacos instead of beef. Eating a mix of foods is the best way to get all the vitamins and minerals you need every day. Fruits and vegetables, whole grains, low-fat dairy products, lean meats, fish and poultry are the best options for getting the nutrients your body needs.

Vitamin B-5 (pantothenic acid) is crucial for many metabolic reactions, including hormone synthesis and immune function. Fortunately, this vitamin is present in virtually every plant cell, so it is found in abundance in a plant-based diet. Some of the best sources are shiitake mushrooms, avocados, and sunflower seeds. Vitamin C is found in many plant-based foods, but because it's a water-soluble vitamin, some of it may be lost during cooking.

The best sources are peppers, leafy greens, cruciferous vegetables (broccoli, cauliflower, cabbage), citrus fruits, papayas, mangoes, melons and potatoes.