1. Eat a variety! I switch it up and try new things at the grocery store. Try different colored lettuces (spinach, kale, red cabbage) to get different nutrients. Also make sure you aren't eating a grass-fed steak at every meal. Sure it's delicious and healthful, but eat some salmon too to get your omega-3's in track. Also there's nothing like some baked turkey or ham, and don't forget about roasted lamb too. All of these foods offer different amounts of fats and meats give you minerals like iron which many women are low in. On that note, if you are a woman do not be afraid of red meat! You need those amino acids for muscle formation and as I said iron is crucial. You need it for many enzymes to function normally. And don't forget sweet potatoes they are packed with Vitamin A (great for the skin). In addition, we all hate fructose, but fruit offers plenty of vitamins and minerals (my favorite is kiwi!).
2. Get your sun. Many people's pills consist of a vitamin D. Firstly, our bodies actually produce vitamin D-- it isn't really a vitamin, it is more of a reaction our bodies create. When we lay in the sun, our bodies synthesize those rays into it. This is the best way to get it (I mean obviously it must be better than a pill!). So get outside for 15 minutes and forget the sunscreen.
3. Eat the whole animal. Yup, I know it's gross and I haven't done it much either, but offal contains those minerals like chromium us paleo followers crave. If you are unsure how to cook with it, buy a chunk of liver and in a stew or ground meat add in a chunk. If you secretly hide it in your food you won't taste it and you'll be getting your daily needs.
4. Finally, if you are still craving something after you have fulfilled your macros and eaten a variety of colors, there still could be something you've forgotten. So get a gluten, dairy, soy, vegetable oil- free multivitamin and take it a few times a week to ensure you aren't missing something.
What have you discovered about vitamin deficiencies? What foods do you swear by to get that vitamin you are missing?