You might be tempted to bust out the gummy vitamins the instant your coworker gets the sniffles, or to make up for a weekend with too many mimosas and fries. But they’re actually not doing that much for your bod. Dietitians recommend a whole-foods based diet with fruits, veggies, whole grains, legumes, nuts, and lean proteins for a reason. Plus vitamins, according to research published in the Annals of Public Medicine, actually aren’t that effective at preventing disease and increasing mortality. Most don’t offer any concrete, research-backed benefits. Womp, womp. To make things easy, try this seven-day meal plan created by Joseph. You might know you love peppers and carrots, but throw in some snap peas and eggplant. For example: orange veggies contain carotenoids, pigments that maintain eye health, while broccoli has cancer-fighting compounds called sulforaphane. Hide it: Toss a handful of spinach into your smoothie, add extra chopped up carrots and celery to soups, stews, and chilis, and add a cup of minced mushrooms to boost meatloaf or burgers. Add on fat : Monounsaturated fats like avocado, nuts, seeds, and olive oil are rife with antioxidants and protein, says Joseph.
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