Food or supplements? THIS is how much you need to eat to get your RDA of nutrients – Express.co.uk

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According to recent research, 46 per cent of Britons are using supplements to boost their health.

At the same time, nearly two-thirds of the population are failing to eat five portions of fruit and vegetables per day, according to the National Diet and Nutrition Survey.

To make matters worse, a study by Imperial College London released in February recommended that people should now try and hit ten.

All of this suggests that many people in the UK arent hitting their RDAs of nutrients.

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The amount of nutrients our body needs is sometimes, or a lot of the time, difficult to obtain from food."

Natalie Viklund

But if we are to improve, does it really matter where we get these nutrients from?

Natalie Viklund, nutrition and kinesiology expert and co-founder of Aevi wellness, said: The amount of nutrients our body needs is sometimes, or a lot of the time, difficult to obtain from food, especially in the processed food that makes up the majority of the standard British diet today.

I almost always recommend supplements to be taken for a limited time. Limited being a key word here, as when prescribed and taken properly, they should heal, uplift and do their intended work in just a few months."

Wiklund recommends that once youve used supplements to top up, real food is what you should prioritise next.

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A-Z of vitamins and minerals

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She added: Whats important to remember about supplements is that they should never replace or 'supplement' a healthy balanced diet.

Instead they should simply 'boost' or 'compliment' what is already a substantial intake of nutrients through the foods we are eating."

While its best get nutrients from a variety of different food sources, if you are trying to hit your RDAs from actual food, this is what your plate might look like.

Magnesium: four servings of spinach

Essential for healthy muscles, bones and helping you sleep.

The RDA for men in the UK is 300mg and for women its 270mg.

Thats roughly 606g per day of of green leafy vegetables, meaning just over two 260g bags of spinach leaves or four servings.

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Potassium: six bananas

Its great for lowering your blood pressure.

However, the UKs RDA is 3,500mg, which equates to 744g of bananas or just over six of average size.

Zinc: one and a half servings of steak

It helps keeps your immune system healthy, and even helps fight cancer.

In the UK the RDA is 5.5-9.5mg for men and 4-7mg for women.

For the upper scale for men, thats 161g of steak, or one and a half portions.

Calcium: six handfuls

Its important for healthy teeth and bones.

The UKs recommended RDA is 700mg for adults, which is the same as 198g of almonds or six generous handfuls.

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Food or supplements? THIS is how much you need to eat to get your RDA of nutrients - Express.co.uk