Make Your Diet Vitamin-Rich

March is National Nutrition Month, and that makes this the perfect time to start working on eating right.

In our last post, we shared how to start your diet off right with basic health tests like a cholesterol check, heart health panels, and more — and we’re adding another test to the list this week: a vitamin and minerals deficiency test.

A simple blood draw can reveal what vitamins or minerals your body isn’t getting enough of so that you can adjust your diet and supplement as needed.

To help make sure you’re getting the proper nutrition you need, check out our list of vitamins and minerals that you should be getting in your diet – and the foods you can eat to get the right levels.

Ensure Your Diet is Vitamin-Rich


When people are nutrient deficient, it’s almost always because of a lack of this mineral. Being iron deficient can make you feel tired and irritable. It’s essential for moving oxygen around the body and for good nutrition. Women, especially when pregnant, are prone to being iron deficient, but the condition can happen to men too.

You can boost your iron levels with a supplement. However, it’s a good idea to get more iron rich foods to support good nutrition. All sorts of meat and fish have good levels of iron. Look to spinach, lentils and beans as additional sources.

Vitamin DVitamins

This vitamin is essential for healthy bones. A deficiency in this nutrient may also be a risk factor for various forms of cancer, weight gain, depression and heart disease. The best source of vitamin D is sunlight. It’s also present in foods like salmon and tuna. Various dairy products are also fortified with this nutrient.

Vitamin C

This nutrient is immensely beneficial to the immune system, so it’s an important component of good nutrition. Vitamin C is also good at fighting inflammation and infections. Scientific research suggests that it even provides protection against strokes and heart attacks. This nutrient is essential for excellent nutrition, and it’s found in fresh fruits and vegetables. Peppers, guava, kale, kiwi and broccoli are all recognized for their high vitamin C content.

Folic Acid

Otherwise known as vitamin B9, folic acid is indispensable for converting food into energy. It supports nervous system function, and is essential for healthy skin and hair. Even the eyes and liver need folic acid for optimum functionality. Dark leafy greens are an excellent source of folic acid. So are whole grains, avocados, milk and legumes.

Learn Your Vitamin & Mineral Deficiencies Today

Ready to get eating and wipe away your deficiencies? Step one is getting tested to see what vitamins and minerals your diet lacks. Test Smartly Labs nationwide can provide the clinical testing you need to detect vitamin and mineral deficiencies; just find your location today and walk in for service!

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