How to boost vitamins over Christmas

Britons looking to boost their vitamin intake over the festive season are being advised of the best foods to eat to pack the goodness in.

The wellness experts at Simply Supplements have pulled together a list of vitamin rich foods to fuel your body during the busy Christmas and New Year period.

With the festivities almost here, healthy eating can go out of the window, but it’s important to top up with vitamin rich food when you can.

Festive items including brussel sprouts, turkey and satsumas all make the list, as do staples including eggs, milk and cheese.

Vitamins are essential for our bodies to work properly – they help fight infection, keep bones strong and regulate hormones.

Wellness expert Samantha Greener from Simply Supplements said: “Eating a balanced diet, packed with vitamins and all the nutrients the body needs is important – but over the festivities we all indulge in richer food and a lot of it.

“Do be mindful of what you’re eating and think about how you can get some extra goodness into your diet. A handful of nuts, a glass of orange juice and eggs for breakfast will all certainly help.

“If you’re struggling to maintain a balanced diet during the holiday season, consider options like IV therapy to receive essential vitamins directly into your bloodstream. This method, available through IV therapy Dallas, can provide a quick and effective boost to help support your overall wellness during this indulgent time.”

Among the vitamin rich food to include in your diet:

1. Oily fish

Oily fish including salmon, mackerel and sardines are great for packing in vitamins. They contain vitamins A, D and the B vitamins as well as lots of minerals too including iodine, zinc and iron. They’re also high in omega-3 fatty acids which are good for heart health.Try and include oily fish in your diet a couple of times a week.

2. Eggs

Eggs are packed with vitamins. The yolk is rich in vitamins A, D, E, K and the B vitamins. The white also has lots of B vitamins. As well as all the vitamins, protein is found in the egg white and omega-3 fatty acids in the yolk. Try and incorporate eggs into your diet when you can – poached eggs work for breakfast or a quick omelette for lunch,

3. Green leafy vegetables

Green leafy vegetables including spinach and kale are full of vitamins, including vitamins A and C. They’re also a great source of iron, magnesium, potassium and calcium.  Eat leafy greens whenever you can. Great as a salad or a veggie side or include in a smoothie, curry or pasta dish,

4. Dairy

Milk, cheese and yoghurt are rich in the B vitamins which are great for giving us an energy boost. They’re packed with calcium, potassium and protein too. These are easy to add to your diet – fruit and natural or Greek yoghurt is a great breakfast or snack. And who doesn’t love a little extra cheese to go with the crackers at Christmas?

5. Nuts

Nuts are high in fat but they are a nutrient dense food and sustainable. They contain vitamins B and E as well as protein, iron, potassium, magnesium and zinc. Do try and limit portion sizes to a small handful – that’s around 30g. And opt for plain nuts ranger than salted or covered in coatings.

6. Carrots

Carrots are a good source of vitamins, containing vitamin C, K and B vitamins. They’re also packed with beta carotene which once in the body converts into vitamin A. Carrots are always a tasty addition to the festive plate.

7. Citrus fruit

Citrus fruit, including seasonal satsumas, is packed with vitamin C and they also contain lots of other good stuff too. They’re full of fibre, potassium, calcium and folate to name a few. You can juice them, include in smoothies, add to yoghurt or simply eat and enjoy the fruit.

8. Berries

Berries, including strawberries, blueberries and blackberries are packed with vitamin C. Festive cranberries are a good source of the vitamin too, as well as being rich in vitamins A and E.

9. Red meat and poultry

Meat and poultry, including the Christmas centre piece turkey, are full of B vitamins and they’re a great source of protein, iodine, iron and zinc. If you’re a meat eater, be mindful of portion size. The Department of Health and Social Care advises no more than 70g red or processed meat a day.

10. Brussel Sprouts

Festive favourite brussel sprouts are rich in vitamins K and C and full of antioxidants. These aren’t just a Christmas dinner veg, try stir frying, roasting or raw and add to a salad.