Introduction:  The Importance of a Balanced Diet for Vitamin Absorption

Everyone understands the importance of a balanced diet, but there’s more to eating well than making sure you get your five-a-day.  Eating a broad range of different food groups (protein, carbohydrates, dairy and fats) is one of the keys to staying healthy and well, because in doing so, you ensure your body gets the right amount of Vitamins and minerals to arm you with what you need to function to the optimum.  

In this article, we’ll talk about the best foods to eat so you get the right essential Vitamins, what happens when you cook your food with regards to Vitamin content and whether or not you really need to supplement your diet.  Let’s dive straight in!

The Importance of a Balanced Diet in Vitamin Absorption

When you don’t eat well, no doubt you notice a difference.  A diet high in fatty foods, fried food and sugar will affect your energy levels.  You’ll get an initial sugar rush that soon drops off, and you’ll want more sugar to top up your energy.  You’ll also notice that your skin doesn’t glow with good health and your hair will likely look dull and lifeless.  What’s more, Vitamins also affect your concentration levels.  Having a diet that’s well-balanced should give you enough energy to go through your day with ease,  keep you active and strong.  Moreover, a nutritious diet full of goodness such as protein, fruit and vegetables and dairy helps your organs to function properly and gives you all the nutrients you need for your body to repair itself.  

The Vitamins you get from your food play a vital role.  They keep your immune system robust enough to fight back against attack.  Vitamins and minerals also support your cells, helping them to regenerate so they do their jobs properly in your body, keeping you as fit and healthy as possible.  

Many people are misinformed about Vitamins, thinking that as long as they supplement, they don’t need to worry about getting the right nutrition from food.  The truth is that if you are eating well, including all the food groups and getting enough goodness from what you need, you shouldn’t need to include Vitamins in your diet.  Some people follow specific diets, for example, being a vegan or a vegetarian.  In these cases, it may well be necessary to supplement with iron-based Vitamins such as B12, Zinc, Calcium and Iron.  

It is always a good idea to speak to a medical professional before supplementing your diet and even go as far as to have a blood test to note any deficiencies.  However, this is only really necessary if you either feel sluggish (and have done so for a while), notice changes to your physical/mental health or if you know you don’t eat a healthy diet.

Top Foods Rich in Essential Vitamins

Let’s look at the top foods packed with Vitamins and minerals that you might want to include in your weekly shop:

5-A Day

There’s a reason we’re all advised to eat 5 a day.  It’s because fruit and veg have antioxidant properties and these protect your body from free radicals.  You might not know what free radicals are.  They’re nasties like cigarette smoke, industrial fumes, the sun’s rays and pollution and they attack the body, especially the skin. You need 5 portions a day to keep skin, hair and body looking and feeling radiant.  Look for food with plenty of antioxidant properties:

  • Sweet Potatoes
  • Pumpkin
  • Kale
  • Spinach
  • Avocado
  • Berries
  • Legumes
  • Vegetables

Vitamin C & Selenium

One essential Vitamin for the body as a whole is Vitamin C because it is rich in Calcium and is necessary for a bright complexion. Vitamin C is used by the body to develop and maintain scar tissue, cartilage and blood vessels.  It gives antioxidant protection and also promotes collagen production, calming down inflammation and irritation. Here are some foods rich in Vitamin C to add to your food shopping list:

  • Citrus fruit (oranges, tangerines/satsumas)
  • Dark leafy green vegetables/legumes
  • Berries (blueberries, blackberries, raspberries, strawberries)
  • Tomatoes
  • Kiwis
  • Broccoli
  • Peas
  • Papaya

You need Selenium in your diet too and this works with Vitamin C. It is believed to protect against some cancers, especially skin cancer.  Selenium is found in these foods:

  • Brazil nuts
  • Tomatoes
  • Broccoli
  • Fish
  • Eggs

Omegas

For brain development eat food rich in omega 3 and 6.  This is found in oily fish such as salmon.  Omegas are also good for inflammatory skin. You will find plenty of Omegas in:

  • Oily fish (salmon is a great source of Omega 3)
  • Tuna
  • Linseed
  • Flaxseed oil
  • Rapeseed oil

Calcium

For healthy bones, teeth and strong nails, eat food rich in Calcium:

  • Milk
  • Yoghurt
  • Cheese

Protein

You need protein to stay healthy especially as it contains Zinc and Iron.  These are top protein-filled foods:

  • Meat, Poultry, Fish
  • Nuts and seeds
  • Plain or Greek yoghurt
  • Milk
  • Beans
  • Soy

Vitamin A

Vitamin A helps maintain healthy eyesight, is essential for immunity and cell division:

  • Carrots
  • Sweet Potatoes
  • Spinach 
  • Kale

Vitamin E 

Vitamin E promotes healthy skin, eyes, and builds strong immunity:

  • Plant-based Oils
  • Peanuts/Peanut Butter
  • Sunflower Seeds
  • Almonds
  • Nuts and Seeds
  • Pumpkin
  • Red Peppers

Vitamin B12

Vitamin B12 is important for healthy blood and can guard against anaemia.  It also helps to build DNA.  Get Vitamin B12 from these foods:

  • Animal Liver
  • Beef
  • Kidneys
  • Clams
  • Tuna
  • Sardines
  • Poultry
  • Fish

How Cooking Methods Affect Vitamin Retention

It’s possible that you’ve heard that eating certain foods raw gives you the best Vitamin content and yes, in many cases this is correct.  However, some foods must be cooked!  So, what food is affected by cooking?  Anything containing a water-soluble Vitamin such as Vitamin C can change due to heat as well as adding certain ingredients, particularly acidic ingredients.  So, some Vitamin content (not all) will disappear due to evaporation.  Very high heats can also degrade food during the cooking process.  The following Vitamins and minerals tend to reduce their potency when cooked:

  • Vitamins C and B, B1, B2, B3 and B5.  B6, B9 and B12.
  • Vitamins A, D, E and K
  • Minerals such as magnesium, Calcium, sodium and potassium

Grilling and boiling particularly affect water-soluble Vitamins and reduce their efficacy by up to 40%.  Contrary to popular belief, microwaving retains more Vitamin content – losing 20 to 30%. Roasting doesn’t affect Vitamin content as much as grilling or boiling with the exception of B Vitamins, which reduce by around 40%. Frying actually preserves Vitamins B and C but degrades Omegas by up to 80%.  Stir frying is better as vegetables are only lightly cooked, retaining much of their Vitamin content.  Steaming vegetables is the best cooking method as generally, Vitamin content only diminishes by 10 to 15%.

Supplementing with Vitamins: When Is It Necessary?

The truth is that if you are a healthy person with no underlying conditions, then you should get enough Vitamins and minerals through your food.  However, sometimes, it might be necessary to supplement with Vitamin D, (especially osteoporosis sufferers) as this is mostly derived from sunlight.  Some countries don’t have good enough weather to guarantee enough Vitamin D all year round so high-risk individuals may benefit from a supplement.  Equally, people with underlying health conditions might be advised to add a supplement to their diet, but it’s best to talk to a dietitian or a medical practitioner to determine what is best.  Too many supplements could lead to health complications.  For example, too much beta carotene is linked to lung cancer in smokers.  Too much Calcium and Vitamin D could lead to kidney stones and too much Vitamin E could result in stroke.  So, do talk to your doctor before adding a supplement to your diet.

Conclusion: Combining Nutrition and Lifestyle for Maximum Health BenefitsThe bottom line is that as long as you eat a healthy diet (and don’t worry about occasional sugary/fatty foods), maintaining balance with a healthy lifestyle, then you should get enough Vitamins and minerals.  Keeping fit, getting enough sunshine and daylight and hydrating your body with water is a good way to stay well.  Meanwhile, for those with health conditions or who’ve noticed physical and even mental changes then it is advisable to see an expert in health and diet to see whether there’s a Vitamin deficiency that needs attention.