Friday, October 16, 2009

Getting Vitamins from Food

If you eat well, you'll take in plenty of vitamins. It's easy:

1. Sources of Vitamin A: Fortified dairy products, liver, kidneys. Drink milk or eat yogurt or cheese as a snack.
2. Sources of pro-vitamin A: Milk, cream, cheese, dark-green leafy and deep-yellow vegetables, deep-yellow fruits. Make a spinach salad with carrots, oranges and cheese.
3. Sources of Vitamin D: Fortified milk, fish-liver oils, exposure to sunlight. Drink your latte while walking in the sunshine for 20 minutes a day.
4. Sources of Vitamin E: Salad oils, margarines, whole grains, legumes, nuts, dark leafy vegetables. Have a salad with 2 tsp oil, chick peas, and 1 Tbsp nuts. Serve with whole wheat bread and magarine.
5. Sources of Vitamin K: Dark-green leafy vegetables, also synthesized by intestinal bacteria. Keep on eating those salads.
6. Sources of Vitamin C: Fruits and vegetables including potatoes. Spoil yourself at the supermarket, buy your favorite produce.
7. Sources of Vitamin B1: Pork, liver, meats, poultry, dry beans and peas, peanut butter, enriched and whole-grain bread, milk, eggs. Enjoy a peanut butter sandwich as a quick lunch, with a glass of milk.
8. Sources of Vitamin B2 (Riboflavin): dairy products, meat, poultry, fish, dark-green leafy vegetables, enriched and whole-grain breads, cereals. Start off the morning with your B2 boost: cereal and low-fat milk
9. Sources of Vitamin B3 (niacin, nicotinic acid or niacinamide): meat, poultry, fish, dark-green leafy vegetables, whole-grain or enriched breads and cereals. For lunch, make yourself a delicious sandwich with whole-grain bread, canned tuna fish and spinach leaves.
10. Sources of Vitamin B6: meat, whole-grain cereals, dark-green leafy vegetables, potatoes. For dinner, bake a potato, add lean ground beef and spinach.
11. Sources of Vitamin B12: animal foods only: milk, eggs, meat, poultry, fish. How about a smoked salmon omelet for brunch?
Some foods contain many nutrients. For example peanuts contain protein, fiber, vitamin E, thiamin, niacin, folic acid, manganese, magnesium, phosphorous and zinc and the phytochemical resveratrol. This tasty legume may reduce the risk of heart disease, cancer and high blood pressure. As it is high in fat and calories, you still can’t eat all day on this food. Eat one ounce of nuts or one tablespoon of peanut butter five times a week to reap the benefits.
If you feel you’re not getting all your vitamins from food, a supplement is one option. When buying a supplement, be sure you know what is in the product. A salesperson shouldn’t replace your dietitian. If you don’t know what supplement to buy, but feel you should take one, buy one with 100% RDA. However, you’d be better off spending your hard-earned savings on the services of a registered dietitian (RD) rather than on supplements that confuse you. Find RDs on www.eatright.org.


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