It is important to note that even though both vitamin pills and vegetables provide essential nutrients, it is not in the same combinations. Our bodies aren't adapted to absorb big loads of nutrients all at once. Instead we need tiny quantities of them in specific combinations, and exactly as they occur in plants is ideal. For example, spinach is a good source of both vitamin C and iron. As it happens, vitamin C boosts iron absorption, allowing the body to take in more of it then if the mineral were introduced alone. Without these specific combinations present, multivitamins are a clunky substitute for the countless subtle combination of phytochemicals and enzymes that whole foods contain. Vitamins are better absorbed and better retained when they are a part of a person's daily diet of fruits and vegetables.
In short, multivitamins should supplement, but never replace, fruits & vegetables. Here are some ideas to help you eat enough fruit and vegetables each day.
1. Start with the first meal of the day. Good choices include half a grapefruit, an apple, orange juice, or a handful of berries on your cereal.
2. Get extra energy from fruit or vegetable snacks. The carbohydrates in fruit and vegetables are great sources of energy and if you combine them with a serving of protein (a piece of cheese, a cup of yogurt, or some peanut butter), you get staying power too.
3. Double up on fruit and veggie servings.
4. Use fruit and vegetables as ingredients. Some ideas to add veggies in recipes include zucchini bread, applesauce instead of oil in your baked goods, and chopped up veggies in chili.
5. Try a new fruit, vegetable, or recipe each week. Our bodies like variety. So set a goal to try something different each week. You may find a new favorite. One good way to get variety is to eat the fruit and veggies that are in season in your area.
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