Some vegetables traditionally grown in your areas may be available all the year round. Try to eat what is in season and add beans and lentils which are excellent sources of minerals. Eat more iron-containing food such as green vegetables. Locally produced vegetables are usually the cheapest and the most full of flavour and nutrients because they are fresh. Even better is growing your own vegetables and using them directly from the garden.
Fruit is also a good source of minerals and vitamins.
Try to eat seasonal fruit and preserve as many of the wild or garden fruits as you can by freezing, canning or drying them. Eat at least five portions of frruit and vegetables each day.