For many, the diet is the first casualty when starting out as a driver. Eating nutrient dense whole foods out on the road can be challenging at times, even for the healthiest of drivers. Most individuals, especially drivers, do not get the 90 essential nutrients or 60 essential minerals needed for their body’s repair and healing process. Arming yourself with a well balanced, nutrient dense diet is best. However, if demands can’t be met out on the road, you can take a multivitamin to help fill in the gaps.

Let’s talk about food. The American diet has changed over the past 30 years. It is difficult for most drivers to receive all the essential nutrients each day if they are not eating a nutrient dense diet. There are three key reasons for this occurrence. First, most drivers are eating processed foods, which lack essential nutrients. Second, our soil has been depleted of essential minerals due to environmental factors. Lastly, the over consumption of pharmaceuticals can interfere with depletion of vitamins. All these changes can create the perfect storm in our bodies. Drivers should strive to get their vitamins from whole, nutrient dense foods but knowing which foods to choose might be a challenge.

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Vitamins, which are absorbed into your small intestines, come in two types: water-soluble and fat-soluble. Vitamins K, A, D, and E are fat-soluble vitamins. Vitamin A is good for the skin, eyes, mouth, throat, lungs, and is important in bone growth and teeth development. Vitamin D helps the body absorb Calcium, as well as build strong bones and teeth. Vitamin E is an antioxidant for the body. These vitamins can be found in many sources of food like dairy products, carrots, corn, soybeans, and many other fruits, vegetables, grains, and nuts.

The primary water-soluble vitamins are Vitamins B and C and are essential to your health. Vitamin C is essential for your bodies’ healing. It helps in cell growth and repair, as well as building your immune system. There are several types of Vitamin B, including Vitamin B2, B3, B6, and B12. These vitamins are good for your metabolism, cell reproduction, and nerves. They also help fight against diseases like cancer, diabetes, and heart disease. These vitamins can easily be found in fresh fruits and vegetables especially green leafy vegetables, red peppers and citrus fruits.

Here are the most nutrient rich whole found choices for each vitamin that you can begin incorporating into your diet. Your Rolling Strong CDL Wellness Coach can help.

  • Vitamin A: Carrots, sweet potatoes
  • Vitamin B6: Chick peas or garbanzo beans
  • Vitamin B Folate: Fresh spinach and beef liver
  • Vitamin B Niacin: Peanuts and natural peanut butter
  • Vitamin B Riboflavin: Fortified cereals (such as Total or Kellogg’s All Bran) and beef liver (if you are creative dried yeast is loaded)
  • Vitamin B1 Thiamin: Pine nuts and soybeans (dried yeast is rich in this as well.)
  • Vitamin C: Sweet red peppers
  • Vitamin D: Fatty fish like swordfish or salmon (unless you want to take a tablespoon of cod liver oil which is tops)
  • Vitamin E: Natural wheat germ and sunflower seeds (If you take any blood thinners be sure to talk with your medical provider about the correct amount of these to consume.)

This article was originally featured on Rolling Strong.

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Comments (2)

Bob Perry

Bob Perry is on a mission to educate drivers and share life-changing products and services to help professional drivers while on the road. Recognized as the Trucker Trainer™ by professional drivers nationwide, Bob brings a unique perspective to the transportation industry. As the President of Rolling Strong™, Bob provides the transportation companies and drivers and owner operators with in-terminal and on the road wellness programs.

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June 05, 2018


Very nice article Bob. I try to eat healthy but I also take a multi vitamin to make sure I get what is needed.

January 17, 2017 7:41:13 AM

I just started taking vitamins it seems to help. I fell better

January 16, 2017 21:52:54 PM