Simple hacks to slip more vitamins into your diet

Boost your nutrient intake effortlessly with these clever tricks and delicious additions!

We know that ensuring you get essential vitamins can sometimes feel like a chore. But what if we told you there are super easy ways to add more vitamins into your daily meals without even trying? No fancy recipes, no major overhauls, just simple additions that are packed with nutrients.

Why is getting your vitamins so important?

Essential nutrients and vitamins are vital for energy and immunity, while also offering a multitude of other health benefits:

• Bone health: Vitamin D works with calcium to help reduce your risk of osteoporosis.
• Good vision and skin: Vitamin A supports your eyesight, and Vitamin C aids collagen production, which is crucial for healthy skin.
• Cellular protection: Some vitamins act as antioxidants, shielding your cells from environmental damage.
• Energy levels: Magnesium, B vitamins, and iron all contribute to boosting  energy levels.

People who don’t get enough vitamins and minerals may be at greater risk of a wide range of health conditions. These include heart problems, certain cancers, cognitive decline, immune-system disorders, and issues with bones and teeth.¹

Eating plant-based often delivers increased levels of vitamins and minerals because it inherently prioritizes whole, unprocessed foods. By focusing on fruits, vegetables, legumes, whole grains, nuts, and seeds, you’re consistently choosing items packed with a wide array of vitamins, such as C, A, K, and Bs, alongside crucial minerals such as potassium and magnesium.²

Easy hacks to eat more vitamins

Toppings

Don’t underestimate the power of what you sprinkle on top! Adding the right toppings is a super simple way to pack extra nutrients into your meals.

• Nutritional yeast, often called ‘nooch’, is a flaky seasoning with a cheesy flavor. It’s especially rich in B vitamins.³ Sprinkle it generously over pasta dishes, roasted vegetables, popcorn, or even scrambled eggs for a savory, nutrient-dense kick.
• Seeds and nuts are incredibly nutrient-dense. Chia, flax, hemp, pumpkin, and sunflower seeds, along with almonds, walnuts, and pecans, are packed with healthy fats, fiber, and a range of vitamins and minerals, such as Vitamin E, magnesium, and zinc.^{4 5} Stir them into your morning cereal or porridge, blend them into smoothies for added creaminess and nutrition, or scatter them over salads and soups for extra crunch and goodness.

Hidden veggies

Adding vegetables to your diet doesn’t always mean a side salad. You can cleverly incorporate them without even noticing!

• One of the easiest ways is to blend vegetables directly into sauces, soups, and stews. Think about finely chopped or puréed spinach, carrots, courgettes, or butternut squash. They’ll melt seamlessly into dishes such as pasta sauces, curries, or even casseroles, adding a boost of vitamins A, C, and K, along with fiber, without significantly altering the taste or texture.⁶ This is particularly brilliant for picky eaters!
• While not strictly ‘hidden veggies’, don’t forget the incredible nutritional value of herbs and spices. Fresh parsley, coriander, basil, and oregano, along with dried turmeric, ginger, and paprika, are bursting with antioxidants, anti-inflammatory compounds, and various vitamins and minerals. Regularly incorporating a variety of them into your cooking can significantly enhance your micronutrient intake and add fantastic flavor.

Everyday swaps

Making small, consistent changes to your daily routine can have a big impact on your vitamin consumption.

• One of the most effective swaps is to choose whole grains over refined white grains. Opt for wholemeal bread, wholewheat pasta, brown rice, oats, and quinoa instead of their white counterparts. Whole grains retain more of their natural nutrients, including B vitamins (such as thiamine, niacin, and folate), magnesium, iron, and fiber, all of which are stripped away during the refining process of white grains.⁷ These swaps not only provide more vitamins but also offer sustained energy and better digestive health.
• If you want to boost your intake of vitamins and minerals, especially on a vegan or vegetarian diet, prioritize fortified foods. Plant-based alternatives that are fortified with vitamin B12, calcium, iron, and vitamin D are great contributors. The next time you buy plant-based yogurt or milk, check if they’re fortified with these nutrients.

Supplements

Even with the best intentions, it can sometimes be challenging to get every single nutrient from diet alone. This is where supplements can play a supportive role.

• Vitamin tablets or gummies are a convenient way to ensure you’re meeting your daily requirements, especially if you have specific dietary restrictions (such as eating vegan or vegetarian), increased needs (for example, during pregnancy), or simply find it difficult to eat a perfectly balanced diet every day. Always consult with a healthcare professional before starting any new supplement regimen to ensure it’s appropriate for your individual needs.
• Probiotic drinks or powders are designed to introduce beneficial bacteria into your gut. A healthy gut microbiome is crucial for overall well-being, including efficient nutrient absorption from the foods you eat.⁸ Always consult with a healthcare professional before starting any probiotics to ensure they’re suited to your specific requirements.

1.  Merryfield C. Vitamins and minerals: benefits. Bupa UK. 2022 Dec 13. Available from: https://www.bupa.co.uk/newsroom/ourviews/vitamins-minerals-benefits. ↩︎
2. Scientific Report of the 2015 Dietary Guidelines Advisory Committee, Office of Disease Prevention and Health Promotion. 10 July 2025. Available from: https://odphp.health.gov/sites/default/files/2019-09/Scientific-Report-of-the-2015-Dietary-Guidelines-Advisory-Committee.pdf ↩︎
3. Office of Dietary Supplements. Vitamin B12: Health Professional Fact Sheet. National Institutes of Health. Available from: https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/#:~:text=Vitamin%20B12%20is%20required%20for,1%2C4%2C5%5D. Accessed July 10, 2025. ↩︎
4. BBC Food. The nutrition powerhouse we should eat more of. BBC. 2022 Apr 12. Available from: https://www.bbc.co.uk/food/articles/seeds. ↩︎
5.  Balakrishna, R., Bjørnerud, T., Bemanian, M., Aune, D., & Fadnes, L. T. (2022). Consumption of Nuts and Seeds and Health Outcomes Including Cardiovascular Disease, Diabetes and Metabolic Disease, Cancer, and Mortality: An Umbrella Review. Advances in Nutrition, 13(6), 2136. https://doi.org/10.1093/advances/nmac077 ↩︎
6.  Smith J. 15 healthiest vegetables: Nutrition and health benefits. Medical News Today. 2025 May 01. Available from: https://www.medicalnewstoday.com/articles/323319#spinach. ↩︎
7. Harvard T.H. Chan School of Public Health, The Nutrition Source. Whole Grains. Available from: https://nutritionsource.hsph.harvard.edu/what-should-you-eat/whole-grains/. ↩︎
8. Zheng Y, Zhang Z, Tang P, Wu Y, Zhang A, Li D, Wang CZ, Wan JY, Yao H, Yuan CS. Probiotics fortify intestinal barrier function: a systematic review and meta-analysis of randomized trials. Front Immunol. 2023 Apr 24;14:1143548.10.3389/fimmu.2023.1143548. PMID: 37168869; PMCID: PMC10165082.
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