Getting your Vitamins and Minerals: Are You Fitting in Your Five-A-Day?

Only 25% of people are currently getting their five portions of fruit and vegetables a day. 1 But why should we make more effort to eat the right amounts? and does it really matter?

You already know the answer- YES!

Fruit and vegetables contain vitamins, minerals, and fibre that help your body work better and may help prevent cardiovascular disease 2 and some cancers.

So is there a fast hack, for those of us that don’t live on a farm? Yep, our range of Vitamins will do the trick- all natural, all plant-based, all delicious!
Now, back the food lecture! It’s a good idea to try and increase variety in your diet - don’t forget your greens! Green leafy vegetables, such as spinach, kale, and watercress, are good sources of fibre, iron, folic acid, and nitrates. But getting your 5-five-a-day can actually be quite easy. 

Here are five ways to help you make sure you’re getting the right amounts and all those essential vitamins and minerals

1. Snack with carrots


Everyone likes carrots, and everyone can easily chop one up. Give it a wash but leave the skin on for the maximum nutritional benefits (and its quicker to prepare).


Carrots are a rich source of lots of great vitamins and minerals including vitamin K, vitamin C, potassium, manganese, folate, phosphorus, and fiber.


One cup of raw carrots is a mere 50 calories and 3.5 grams of fiber, so that’s a great snack alternative to biscuits!

2. Top your toast

Mashed avocado or banana make tasty toppings for a slice of toast.

Try them as alternatives to your usual lunch or as a substantial snack.

Bananas are a great source of energy and nutrients, and avocadoes are rich in monounsaturated fats, which can help to maintain healthy cholesterol levels.

Avocadoes also contain fibre and a range of essential vitamins and minerals, give it a twist of lemon if you need more flavour.

2. Top your toast


Mashed avocado or banana make tasty toppings for a slice of toast.

Try them as alternatives to your usual lunch or as a substantial snack.

Bananas are a great source of energy and nutrients, and avocadoes are rich in monounsaturated fats, which can help to maintain healthy cholesterol levels.

Avocadoes also contain fibre and a range of essential vitamins and minerals, give it a twist of lemon if you need more flavour.

3. Make a cracking omelette


An omelette is a great way to boost your vegetable count (and therefore vitamin and mineral count), it's fast, easy and tastes great.

Onion, tomatoes, peppers, mushrooms, sweetcorn, peas and spinach all work very well when added to the egg mixture.

Or you could make a twist on a Spanish omelette, using sweet potatoes instead of white potatoes.

4. Love lentils

These are not just for vegetarians!

Beans and lentils count towards your 5-a-day. They’re good sources of carbohydrate and protein but also contain essential vitamins and minerals.

However, they only count as one portion, regardless of the amount or type you eat (a portion is three heaped tablespoons of cooked beans).

Baked beans also count, so beans on toast or a jacket potato is a portion, as long as it’s the reduced-sugar and reduced-salt variety.

4. Love lentils


These are not just for vegetarians!

Beans and lentils count towards your 5-a-day. They’re good sources of carbohydrate and protein but also contain essential vitamins and minerals.

However, they only count as one portion, regardless of the amount or type you eat (a portion is three heaped tablespoons of cooked beans).

Baked beans also count, so beans on toast or a jacket potato is a portion, as long as it’s the reduced-sugar and reduced-salt variety.

5. Make your roasties count, too

If you’re a fan of the Sunday roast, try roasting a selection of vegetables alongside your usual potatoes.

Sweet potatoes, Parsnips, butternut squash, swede, carrots, peppers, and mushrooms are all delicious roasted.

Be sparing when adding oil; simply brushing oil on vegetables with a pastry brush is enough.
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