Eat a Balanced Diet 

Eat diverse fruits, vegetables, grains, proteins, healthy fats.

Spinach 

Spinach, kale, broccoli provide vitamins A, C, K, folate.

Dairy & fortified 

Milk, yogurt, fortified drinks supply vitamin D, calcium.

Colorful fruits & veggies 

Colorful foods offer various vitamins and antioxidants.

Take Sunlight Exposure 

Sunlight exposure helps naturally produce vitamin D.

Include Lean Proteins 

Eggs, fish, chicken, beans, lentils provide B vitamins.

Limit Processed Foods 

Limit fast food, sugar, and processed high-fat foods.

Maintain Gut Health 

Healthy gut improves absorption; eat probiotics, fiber.

Supplements if need

Supplements help when dietary vitamins are insufficient.