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Seven simple ways to add more minerals and vitamins to your diet

Healthy Eating - By Esther Muchene | December 2nd 2020 at 01:40:00 GMT +0300

It’s not always easy to keep track of what you eat, and ensuring that all the meals you consume have the right balance of carbohydrates, proteins, vitamins and minerals needed by your body.

Having simple healthy foods that can be added to your meals or smoothies is such a great way to boost your intake of these much-needed minerals and vitamins.

This is especially for those people who barely have enough time to prepare wholesome meals on a daily basis.

Sometimes being healthy seems both time consuming and expensive because the healthy foods have become so pricey and getting supplements that have all the minerals and vitamins needed is not exactly cheap.

But do not despair. There are some effective and easily accessible additions that will make us all healthier. Here are some simple tips on how to add more mineral and vitamins to your diet.

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Instead of reaching for the salt shaker, add olives to your dishes. Olives have a salty taste which is a great alternative to the common table salt we use. It has a lot of nutrients and can be added to salads or sauces. Olives also contain antioxidants and anti-inflammatory properties which are all beneficial for you.

2.Add pumpkin puree

Pumpkin contains Vitamin A. Just add canned pumpkin to your soup, smoothies, oatmeal and sauces or any other recipe for that matter.

Vitamin A is very important in boosting the immune system and increasing the ability for the body to be able to fight off infections.

3.Protein powder

Protein powder is a good source of protein for your body. Protein is good for your hair, skin and nails. Protein is what your body needs in order to repair your body muscles and, therefore, a great way to build your muscles. Protein also helps prevent a spike in insulin levels in your body.

4.Leafy veggies

Vegetables are rich in minerals and vitamins and for those who don’t like eating veggies you can sneak in a couple of spinach leaves into your smoothies.

Vegetables are also a good source of fiber that your body needs for digestion.

Go for dark leafy vegetables as they are high in Vitamin C, Vitamin K, Vitamin E, calcium and iron.

5.Chickpea pasta

Normal pasta is just full of empty calories. Switch them for chickpea pasta which is very delicious and packed with fiber, protein and a range of vitamins such as Vitamin B6.

Chickpea pasta is also gluten free and has three times the amount of fiber found in normal pasta.


Cinnamon is one of the most beneficial spices in the market. It contains anti-inflammatory properties and it improves blood glucose levels. Research shows that cinnamon can lower insulin levels for people with diabetes.

Most people use cinnamon tea as a weight loss remedy as it helps the body burn fat instead of storing it. The best thing about cinnamon is that it can be used on anything from rice dishes to pastries or even your ice cream.


Adding nuts to your smoothies or salad is a great way to get nutrients. Nuts have a lot of protein, healthy fats, fiber and minerals as well as vitamins and antioxidants which are very beneficial to the body.

Healthy Eating Food Vitamins

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