Vitamins To Ensure You’re Including In Your Meal Prep

By December 12, 2019 No Comments

When creating their own meal prep for the week, we’ve found many tend to get side tracked not only with calories and food groups but macros and more. They get so distracted in fact that they forget vitamin content entirely. To ensure you don’t, we’re going to look at the 5 vitamins you need to ensure you’re including in your meal and why.

Meal Prep Essex Chopped Vegetables On A Cutting Board

Essential Vitamins To Include In Your Meal Prep

Vitamins B6 and B12 

Vitamins within the B complex are there to keep your blood, nerves and immune system functioning correctly. 

How Much Do You Need?

For vitamin B6 it’s recommended you have 1.3 milligrams and for B12, 2.4 micrograms. 

Best Food Sources?

To ensure you’re getting vitamins within the B complex in your meal prep, aim for whole grains, beans, bananas, nuts, chicken and fish for B6. For more B12, look toward pork, poultry, fish, eggs and dairy.

Portion Sizes?

B12 is found in animal products so those avoiding these should take a supplement of some kind. For your daily quota, try one cup of plain yogurt and a banana or one ounce of sunflower seeds or even three ounces of roast beef.

Vitamin C

Vitamin C helps fight free radicals. It also helps you maintain a healthy immune system, boosting HDL and good cholesterol. 

How Much Do You Need?

Experts recommend 200 milligrams at least.

Best Food Sources?

Look toward citrus fruits and juices as well as red and green peppers, strawberries, broccoli, Brussel sprouts and spinach.

Portion Sizes?

As long as you ensure you eat at least five full servings of fruits and vegetables a day, you shouldn’t be lacking in vitamin C.

vitamin c meal prep essex
meal prep salmon essex

Vitamin D

Vitamin D helps enhance your calcium absorption. A lack of vitamin D could also lead to osteoporosis. Add to this a link to certain cancers and multiple sclerosis and it’s easy to see how essential this vitamin is.

How Much Do You Need?

It’s recommended that you get a minimum of 400–800 IU/day, or 10–20 micrograms.

Best Food Sources?

Check out fatty fish such as tuna and salmon or even fortified foods such as milk and cereals. You can also get vitamin through careful sunlight exposure. 

Portion Sizes?

Just one 3 1/2 ounce serving of salmon or two cups of fortified milk will help you achieve the recommended daily allowance. A little sunlight exposure, no more than 10 minutes two or three times a week is usually sufficient too.

Vitamin E

Vitamin E is a major antioxidant and has been seen as a positive effect in terms of the prevention of Alzheimer’s disease.

How Much Do You Need?

Generally speaking, 22.5 IUs is enough however, should you want extra, adding 150 to 200 IUs should be fine. 

Best Food Sources?

For more vitamin E, look toward avocados, vegetable oil, almonds and the vast majority of other nuts. 

Portion Sizes?

Just one cup of broccoli and two ounces of almonds will do it. 

vitamins to include for meal prep essex
Healthy Meal Prep Essex

Vitamin K

Much like the B complex, vitamin K will help your blood however, it will also help promote bone density and strength. 

How Much Do You Need?

There’s actually no recommended daily allowance however, around 90 micrograms should be a good target to set yourself. 

Best Food Sources?

Look to dark green leafy vegetables as well as vegetable oils such as olive oil and soy bean. 

Portion Sizes?

Just one spinach salad will give you everything you need.

Contact Recipe For Results Today

If you’d like more information on our meal prep services and how we can provide you with the best nutrition to achieve your health and fitness goals, contact our team today on 01277 636042. 

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