Seven low cost foods to up vitamin intake

Cash strapped Britons wanting to boost their vitamin intake on a budget are being given advice on the best foods to eat.

The wellness experts at Simply Supplements have looked at the low cost food Brits can enjoy to increase their intake of vitamins, protein and fibre.

They suggest enjoying sweet potatoes to increase vitamin A and munch on spinach to up iron and antioxidant intake.

Other good, budget foods to incorporate into meals include lentils and tinned tomatoes, both of which are also ideal for bulking up meals.

Wellness expert Samanta Greener for Simply Supplements said: “Getting in your vitamins is important for good health and overall wellness, and you can do it on a budget.

“Fruit and veg give a lot of what you need – leafy green spinach is an all round superstar, packed with iron, antioxidants and vitamins C and K. You can include spinach in pretty much everything – try it in a curry or on a pizza – or use it as a base for a tasty salad or in a smoothie.

“Making simple low cost changes will certainly help boost vitamin and mineral intake. If people are struggling with a varied diet, affordable multivitamin and mineral supplements can be a great way to make sure you’re getting what you need.” 

Low cost foods full of vitamins:

1. Sweet potatoes

Sweet potatoes are good sources of vitamin A, which is essential for good vision, skin health and immune function. They’re also a healthier alternative for people who find they have too many regular potatoes in their diet. Try making some sweet potato fries, add to a curry or in a soup.

2. Spinach

This leafy green is full of iron and antioxidants which protect our cells from damage. It’s also packed with vitamin C to support our immune system and vitamin K which is essential for blood clotting and building strong bones. Spinach is great in a salad, in a curry or as the base of a smoothie.

3. Oranges

These are packed with vitamin C and a low cost fruit for increasing your intake. Easiest way to incorporate is to eat as a piece of fruit after a meal. Alternatively you could juice or make a tasty orange cake.

4. Lentils

Not only are they a good source of protein, but lentils are great at providing us with our B vitamins. They are a good source of B1 and B9 which are important for converting food into energy and are necessary for cell growth and division. You can use lentils to bulk up lots of meals. Add to a bolognese or a cottage pie.

5. Tinned tomatoes

Budget tinned tomatoes contain lots of vitamin C and some B vitamins too. Use these to make a pasta sauce, add to soups or use to bulk up casseroles.

6. Eggs

Eggs are a great, low cost, vitamin rich food which you can turn into a healthy meal in minutes. They’re rich in vitamins B and D. Try making an omelette, tasty quiche or simply scramble or boil some eggs for breakfast.

7. Porridge oats

This balanced breakfast has great levels of carbs, protein and fat and can be made extra nutritious by adding your favourite fruits on top.

8. Frozen berries

These are a cost effective way to get more fruit into your diet. Try a mixed bag of berries. Blueberries and strawberries are both a good source of vitamin C and fibre, You can add these to yoghurts or use to make a smoothie.