One of the most important goals in any nutrition plan should be making sure you are getting all your vitamins and minerals. Ideally you want to get these from the food you eat. But often times, people either don't know what foods they should be eating to get these vitamins and minerals OR they don't like vegetables !!
I always say you need a "base-line" of both groups. So I advocate a daily multivitamin like One-A Day for Women. (Centrum is heavy on the minerals and can cause cramping and gas) so pick one with the bare minimum that you need. For women, iron is important and there are some women that are sensitive to iron supplements so in this case, you would need to get this from food (spinach, kale, liver etc.).
I take 7 supplements daily - Multivitamin, Greens, Omega 3-6-9, Vitamin C, Zinc, D and B12. (yes, I use a "pill box" to keep track !) Now this may seem like alot, but I often am pressed for time and work out twice a day so my body needs it and I can not always get what I need from food source.
The essential vitamins your body needs can all be found in readily-available foods.
The handy chart below shows you which foods are rich in each vitamin, so you can plan your meals accordingly.
Created by graphic designer Shannon Lattin, the colorful wheel breaks down the A, B, C, D, E, and K vitamins by food group and illustrates particular foods good for them.
It's easy to tell at a glance from the chart that unless you're eating vegetables, such as broccoli and spinach, or liver, you're probably not getting enough vitamin K.
On the other hand, lots of foods can provide you with vitamin E and B3.
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