From getting your five a day to cutting out carbs – healthy eating is complicated enough without factoring in vitamins and minerals.
But ignoring these could mean you’re missing out on vital health-boosting nutrients that can help with everything from supporting your immune system to reducing tiredness and fatigue.
Since the start of the pandemic, Brits have experienced a renewed focus on their health and wellbeing – taking a closer look at their diet and exercise routine.
Celebrity nutritionist, Rob Hobson, has compiled a handy cheat sheet of surprising supermarkets finds to give your shopping list an added health boost.
Hobson explains “Our bodies need vitamins and minerals, particularly during the colder months, to fight sickness, boost the immune system and improve mental wellbeing.”
Rob explains how a humble breakfast of mushrooms on toast could deliver 100% of your RI of Omega 3 and vitamin D with a simple swap.
“British and Irish farmers and growers are enriching mushrooms with vitamin D, with just eight providing 100% of your daily recommended intake (RI).”
“The latest NHS advice urges the public to consider increasing their vitamin D intake from 5 micrograms to 10 micrograms.”
A tip from Rob, “If you can’t get your hands-on vitamin D enriched mushrooms and can only find regular mushrooms, place them in the windowsill when the sun is out, and they become a source of vitamin D.”
Hobson recommends taking the fungi out of their wrapping and leave them outside for half an hour before eating.
“Any variety will work, and it doesn’t matter which way up they are. It is best to do it between the hours of 10am and 3pm for up to 60 minutes.”
Mushrooms are the only vegetarian food that can make vitamin D as they contain a specific compound called ergosterol.
Ergosterol is converted into vitamin D when exposed to the sun's ultraviolet (UV) radiation, similarly to how human skin synthesises the vitamin in response to sun exposure.
The form of vitamin D produced in mushrooms is D2, unlike the D3 found in the few animal foods that naturally contain the vitamin.
Rob adds that just two slices of Burgen’s Soya & Linseed bread provide 30% of your RDA of calcium and 100% of the RDA for Omega-3.”
ROB HOBSON’S SUPERFOOD SHOPPING BASKET: VITAMIN A
Bertolli Original Spread
• Two 10g portions a day provide 160µg / 20% vitamin A RDA
Original Cheerios
• One 30g serving contains 80µg / 10% vitamin A RDA
Yamas Authentic Greek Feta Cheese
• A 100g serving contains 70µg / 8% vitamin A RDA
SUPERFOOD SHOPPING BASKET: VITAMIN B
Vitamin B Mushrooms
• Just four medium-sized Vitamin B12 enriched mushrooms deliver100% of your recommended intake
Marmite
• One 8g portion contains 1.09mg / 99% of RDA Vitamin B1, 0.68mg / 49% of RDA Vitamin B2 and 2 µg/ 80% of RDA Vitamin B12
Twiglets
• A 30g pack provides 0.3µg of Vitamin B12 / 12% RDA of vitamin B
Bio-tiful Dairy Original Kefir
• A 100g serving provides 0.63µg of Vitamin B12 / 25% of RDA Vitamin B12
SUPERFOOD SHOPPING BASKET: VITAMIN C
Innocent Orange Juice (Smooth)
• 100ml of juice provides 22mg of Vitamin C (28% RI)
Vita Coco Natural Coconut Water
• Just 100ml provides 18mg of Vitamin C (23% RI)
Nesquik Chocolate Powder:
• Each glass contains 23 mg of Vitamin C (29% RI)
SUPERFOOD SHOPPING BASKET: VITAMIN D
High in Vitamin D British & Irish Mushrooms
• Just eight medium-sized Vitamin D enriched mushrooms deliver 100% of your recommended intake
Kellogg’s Rice Krispies
• A 30g portion contains 2.5 µg / 50% of RDA vitamin D, 0.28mg / 25% of RDA vitamin B1, 0.35mg / 25% of RDA vitamin B2, 0.28 µg / 25% of RDA vitamin B1, 0.35 mg / 25% of RDA vitamin B6, 50 µg / 25% of RDA Folic Acid (B9), 2.4 mg / 17% of RDA Iron
Cheestring
• A 20g stick contains 1.25ug / 25% of RDA vitamin D
SUPERFOOD SHOPPING BASKET: CALCIUM
Dairylea Triangles
• A 15.63g serving contains 138 mg / 17 % NRV of calcium
Oatly Oat Drink
• Each 100ml serving contains 120 mg / 15% NRV of calcium
Muller Corner Yogurt Pots
• Per 100g, the yogurt contains 110mg / 17% NRV of calcium
SUPERFOOD SHOPPING BASKET: OMEGA 3
Burgen Bread Soya & Linseed
• A daily serving of 2 slices provides over 30% of the RI+ for calcium and 2.4g Omega (ALA) which is 120% of the Recommended Daily Intake (RDI). This is equivalent to 2.8g Omega-3 (ALA) per 100g/140% RDI.
Flora spread
• Two portions a day contain 75.3 μg (9% RDA) Vitamin A, 0.75 μg (15% RDA) Vitamin D, 1.5 mg (13% RDA) Vitamin E, 0.31g Omega 3 fatty acids, and 0.82g Omega 6 fatty acids.
Birds Eye Omega 3 Fish Fingers:
• A serving of 4 fish fingers (112g) grilled provides: 120mg DHA (Omega 3) & 231mg Omega 3 (EPA+DHA) (7.5% RDA)
SUPERFOOD SHOPPING BASKET: FOLIC ACID
Kellogg’s Fruit and Fibre Cereal
• Contains 100µg Folic Acid (50% RDA), 2.8g Fibre and 3.5mg of Iron per 40g serving (25% RDA)
VITHIT Raspberry Watermelon Drink
• Each drink contains 66 μg Folic Acid (33% RDA)
Napolina Chickpeas
• Each serving contains 161 µg Folic Acid (40% RDA)
SUPERFOOD SHOPPING BASKET: IRON
Heinz Spaghetti Hoops (Snack Box)
• One pot of spaghetti hoops contains 2.1mg of Iron (15% RDA), 0.75µg (15% RDA) Vitamin D and 3.2g Protein (6% RDA)
Soreen Malt Loaf
• 2 slices of malt loaf contain 2mg of Iron (15% RDA)
Shreddies
• Each 40g portion has 3.1mg of Iron (22% RDA)
SUPERFOOD SHOPPING BASKET: PROTEIN
Peperami Original
• Each Peperami Original stick contains 5.2g of Protein (10% RDA)
Itsu Mega Miso Protein Noodles
• As prepared per cup contains 25.1g of plant-based Protein (45% RDA) and 7.9g Fibre (31% RDA)
Warburton Protein Thin Bagels:
• Each Thin Bagel contains 8g of Protein (14% RDA)
SUPERFOOD SHOPPING BASKET: FIBRE
Fibre One Bars
• Each 21g Fibre One bar provides 5.0g of fibre (20% RDA)
Hovis Fabulous Fibre
• Per 2 slices provides 7.8g Fibre (25% RDA)
Butterkist Popcorn (Sweet and Salted):
• Each 100g serving provides 8.4g Fibre (33% RDA)