How To Get All The Vitamins You Need

Box of fresh fruit and veg

Vitamins! We all know we need more of them, but where can you find them?

Although all fruits and vegetables are important for a healthy diet and contain vitamins, the amounts of each one can vary wildly. To have a balanced, healthy diet it’s important to know how much of each vitamin you’re getting and where from.

In this post, we’re going to go over 5 of the most important vitamins, how they keep you healthy and which of our locally produced fruit and vegetables is the easiest way to get your recommended daily intake.


What is Vitamin A good for?

Vitamin A helps to maintain healthy bones, teeth and skin. It has also been shown to help with vision as well as keeping your hair and nails in good condition. Vitamin A is fat-soluble.

How can I get more Vitamin A?

A good tip is to look out for orange vegetables! Carrots, Squash and Sweet Potato all have high levels of Vitamin A. In fact, 100g of sweet potato contains over 250% of your daily allowance of vitamin A.

B VITAMINS (including B-6, B-12 & B-9)

What are B Vitamins good for?

B vitamins are essential for the proper functioning of nerves, the synthesis of DNA and red blood cells. Vitamin B helps with brain function, prevents anaemia and supports your metabolism.

How can I get more B Vitamins?

While cereal, grains and chicken are the richest sources of B vitamins, veg fanatics can still get their B vitamins from dark leafy vegetables like Broccoli, Spinach and Kale – just make sure you eat a lot!


What is Vitamin C good for?

Also known as ascorbic acid, Vitamin C is one of the most important parts of a healthy diet as it helps prevent infection and fight disease. It improves your body’s ability to absorb iron, encourages the healing of wounds and helps to maintain healthy gums.

How can I get more Vitamin C?

Citrus fruits like Oranges and Lemons are rich in Vitamin C as are Bell Peppers and dark leafy greens like Kale and Chard.


What is Vitamin D good for?

Vitamin D is one of the only vitamins that your body can synthesize itself from sunlight. Vitamin D is critical to maintains healthy bones as it plays a role in calcium absorption. It may also lower the risk of colon cancer.

How can I get more Vitamin D?

Mushrooms are a good source of Vitamin D along with Salmon, Eggs and Fortified Yogurt.


What is Vitamin E good for?

Vitamin E is a powerful antioxidant. Your body uses antioxidants to prevent or limit the damage caused by free radicals. Like many nutrients, having Vitamin E in your diet is important in reducing the risk of cancer.

How can I get more Vitamin E?

Asparagus, Spinach, Chard and Bell Peppers are all great sources of Vitamin E.


What is Vitamin K good for?

Vitamin K is critical is helping your body form blood cuts and healing wounds, without any Vitamin K in your system, even small cuts would be difficult to heal.

How can I get more Vitamin K?

When looking to boost your body’s levels of Vitamin K, dark leafy veg like Broccoli, Parsley, Kale, Spinach and Sprouts are all good sources.

Now it’s time to put this knowledge to good use. Why not try building a custom fruit and veg box delivery with at least one source of each vitamin?


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