Ways to get more vitamins/minerals into meals

As a child the only vegetables I would eat was processed peas, grated carrots and potatoes. Children and a lot of adults just don't eat enough fruit and veg and are therefore missing out on valuable nutrients. Here are some foods that can be added to meals easily to make them more nutritious. Some could be added sneakily into sauces or cakes if necessary.

There are a lots of vegetables and fruits that are good sources of vitamins and minerals. This is not a exclusive list, just a list of foods that are rich in particular vitamins which can easily be added to foods to make them more nutritious. There are plenty more foods and products containing these vitamins, this is just a list of foods that can easily be sneaked into foods. Some are ideal for adding to soups or deserts just before serving if ground/grated etc.

Vitamin A/Beta Carotene: Grated carrots, dried apricots, Watercress, tomato sauce, sprinkle of parsley and cocoa powder

Vitamin B Group: Wheatgerm, Bananas, Peanuts, Mushrooms, Nuts, Sesame seeds, Vegemite, Bran, Nut butters, Soya milk and Dried Fruit.

Vitamin C: Currants. Orange juice, Strawberries, Parsley, Blackcurrants, Frozen peas

Vitamin D: (Sunlight on your skin during the summer) Fortified soya milk, fortified margarine

Vitamin E: Wheatgerm, Tahini, Nuts, Seeds

Vitamin K: Flaked seaweed, blackstrap molasses, wheatgerm

Iron: Wheatgerm, Parsley, Prunes, Dates, Dried Apricots, Pumpkin seeds, Millet, blackstrap molasses

Calcium: Tahini, Parsley, Watercress, Ground/Flaked Almonds, Brazils, figs, fortified soya milk, sesame seeds and hummus

Zinc: Pumpkin seeds, sesame seeds, almonds, wheatgerm, oats, and hummus

Iodine: Flaked seaweed

Magnesium: Cashew nuts, almonds, wheatgerm, bananas, prunes

Phosphorus/Sulphur/Potassium: Wheatgerm, hummus, pumpkin seeds, potatoes, nuts, many fruit and veg

Others (copper/colbalt/fluorine/chromium/manganese etc): Bananas, Potatoes, Almonds, seaweeds

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