FitSugar

What to Eat to Get the RDI of Vitamins and Minerals

FitSugar — Tue, 11 Oct 2011 18:12:23 PDT

How much calcium should I get? What about vitamin B12? If you're curious to know how much you need each day of your basic vitamins and minerals, this chart is for you! It tells you the recommended daily intake (RDI) of each nutrient, and what you need to eat to obtain it.

Vitamin or Mineral	Amount	Eat This to Obtain RDI
Vitamin A	2,310 IU (700 mcg)	Two medium baby carrots: 2,758 IU
Vitamin B1 (Thiamine)	1.1 mg	One cup oatmeal: 1.2 mg
Vitamin B2 (Riboflavin)	1.1 mg	1 cup cottage cheese: .4 mg 3 oz. salmon: .4 mg 1 cup cooked spinach: .4 mg
Vitamin B3 (Niacin)	14 mg	Half an avocado: 1.3 mg 2 large carrots 1.4 mg 3 oz. salmon: 8.6 mg 1 medium sweet potato 1.7 mg 1 oz. almonds: 1.1 mg

Keep reading to find out if you're meeting your RDI of the other vitamins and minerals.

Vanessa Hudgens Is a Fan of Himalayan Salt - Are You?

Heather Dale — Thu, 24 Mar 2011 15:11:25 PDT

In April's issue of Shape magazine, actress Vanessa Hudgens talks about her healthy new lifestyle, which includes regular workout sessions and making delicious, wholesome meals. Her new favorite meal: spinach salad with grilled chicken or salmon, almonds, feta, truffle oil, and Himalayan sea salt.

Interesting that Vanessa is dashing her dishes with Himalayan salt, but it leaves one curious if this flavor enhancer offers more than regular ol' table salt. According to Dr. Barbara Hendel, the coauthor of Water and Salt: The Essence of Life, Himalayan crystal salt is pure, natural, and contains elements found in the ocean. Table salt, on the other hand, is made of only two elements - sodium chloride - and other substances to keep it from clumping in the salt shaker. Himalayan salt contains many minerals, similar to those found in the human body. "The [Himalayan] salt accomplishes many things throughout our bodies . . . It's not only sodium and chloride. It's about 84 minerals in this salt," says Dr. Hendel.

When asked why salt is refined, she explains that 97 percent of all the salt produced is for industry purposes, not for health or cooking purposes - so don't be shy of the chunky salt crystals! You can pick some up at Trader Joe's for less than $5 to see if it adds more than just flavor to your meals. If you're curious about sea salt, learn how it differs from table salt here. Just be sure to take all of this info with a grain of salt - pun intended.

18 Foods to Eat to Fuel a Pregnant Body

LilSugar — Tue, 30 Mar 2010 13:01:58 PDT

What moms-to-be eat affects their growing babies. While they don't need to consume too many extra calories (300 per day) while pregnant, it's what one puts in her mouth that counts. Expectant women should keep all the vital vitamins and minerals that contribute to their child's development in mind when making meal choices. To make it easy, we've rounded up the recommended daily doses and the foods that provide the nourishment, but as always check diet specifics with your doctor.

RDI Reminder: How Much Do I Need Again?

FitSugar — Mon, 03 Nov 2008 12:00:00 PST

We all know we should be getting enough vitamins and minerals from the food we eat. If there's any doubt in our minds that we're missing certain nutrients, we take vitamins just to be sure. The problem is, consuming excessive amounts of certain vitamins and minerals can be harmful so check out this chart for a little recommended daily intake (RDI) refresher. Pay special attention to the amounts because some are needed in micrograms (mcg), and some are needed in grams (g).

Vitamin	Amount	Sources
Vitamin A	700 mcg	Carrots, sweet potatoes, dark-green veggies
Vitamin B1 (Thiamine)	1.4 mg	Green peas, spinach, liver, beef, pork, navy beans, pinto beans, soybeans, nuts, bananas, whole grain and enriched cereals, and breads
Vitamin B2 (Riboflavin)	1.2 mg	Asparagus, okra, chard, almonds, leafy greens, cottage cheese, milk, yogurt, meat, eggs, and fish

To see the rest

The Skinny on: Vitamins vs. Minerals

FitSugar — Mon, 06 Oct 2008 14:30:00 PDT

We all know we should be consuming enough vitamins and minerals. We need them in order to stay healthy, but did you ever think about what the difference between the two is? Vitamins come from the plants and meat we eat. They are essential nutrients that fall into one of two categories: water soluble or fat soluble. Vitamin C and all eight B vitamins are water-soluble, which means water is required for their absorption. These nine vitamins are found mostly in fruits, veggies, and grains. You need water-soluble vitamins every day, and the extra is flushed out when you go to the bathroom. Vitamins A, D, E, and K are fat-soluble, and are mostly found in fatty foods such as meat, dairy, vegetable oils, and oily fish. They require fat for absorption and are stored in fat tissue for later use. If you eat excessive amounts of fat-soluble vitamins, they can be harmful to your body so pay close attention to your diet.

To hear all about minerals and find out if taking supplements is necessary

read more. Minerals fall into one of two categories as well: macro or micro. The ones needed in quantities of 100 mg or more are considered macro such as calcium, phosphorus, potassium, sodium, chloride, magnesium, and sulfur. The ones needed in much smaller, trace amounts are considered micro. Iron, iodine, zinc, chromium, selenium, fluoride, molybdenum, copper, and manganese are micro minerals. There are 16 essential minerals needed by the body, and you can obtain them from a variety of foods including meat, cereals, bread, fish, milk, vegetables, fruit (especially dried fruit), nuts, and also from water. Fit's Tip: The best way to get the vitamins and minerals your body needs is from your diet. As long as you're eating a variety of foods, vitamin supplements aren't necessary.

Is Your Diet Missing Magnesium?

FitSugar — Fri, 28 Dec 2007 07:30:00 PST

If healthy living is part of your plans for how to tackle 2008, then you need to ask yourself if your diet is missing magnesium. This mineral is mighty but is often over looked, even though it participates in hundreds of bodily functions that foster good health. It contributes to bone strength; in fact 50 percent of your total body magnesium is found in the bones. It also helps promotes a robust immune system and normalizes muscle, nerve, and heart function. Pretty convincing list, don't ya think?

Women ages 19 to 30 should get 310 milligrams daily of the mineral, and women over 31 need 10 milligrams more, with their daily recommended intake (RDI) being 320 milligrams. The good news is that whole grains are high in magnesium, especially quinoa. An ounce of dry roasted almonds contains 80 milligrams of magnesium while dry roasted cashews contain 75 milligrams. If you are looking for a food source a little lower in fat, then be sure to add beans to your diet. A cup of cooked black beans contains 75 milligrams of magnesium as well. Dairy products are also a good choice, just remember to choose low fat ones.

Stained Teeth? Coffee Is Not the Only Culprit

FitSugar — Tue, 24 Apr 2007 11:00:00 PDT

We all want our teeth to be bright and white. There are so many whitening products and toothpastes on the shelves at my local drugstore. Dentists, for a pretty penny, professionally bleach stained and colored teeth.

There's nothing wrong with wanting to have pearly whites, but these products can make your teeth sensitive to cold and hot temperatures. Which can be surprisingly painful, so why not prevent the stains before they start?

If you're concerned about your teeth becoming stained, try to avoid these as much as possible:

Coffee, tea, cola, and red wine - consider cutting back if it's not possible to ditch these altogether, and brush your teeth immediately after you drink them.
Smoking - Don't you have enough reasons to quit?
Certain fruits and veggies - apples and potatoes can stain your teeth, so brush after eating them. Teeth, like people, are unique and not everyone's teeth will react the same way to the same foods.
Minerals in the water you drink can also discolor your teeth. Some cities add fluoride to the water supply - excessive fluoride from water or mouthwashes can also cause discoloration.

Fit's Tips: Anything that can stain your carpet can stain your teeth - so brushing after each meal and snack can help prevent stains. Keep toothpaste and a toothbrush in your desk drawer at work, so you can brush after your morning coffe.

Also, make sure to floss your teeth daily and get your teeth professionally cleaned every 6 months. It's good to know that some of these stains can be gently scraped off by your dentist.

Source

Vitamins and Minerals: What's the Diff?

FitSugar — Mon, 09 Apr 2007 02:00:00 PDT

First off, it's good to know that our bodies require 6 nutrients:

Carbohydrates
Fats
Protein
Vitamins
Minerals
Water

Carbs, fat, and protein are known as macronutrients because we need to eat them in larger quantities (grams per day). Our bodies metabolize them and turn them into energy.

Vitamins and Minerals are considered micronutrients because we need them in smaller quantities (milligrams per day). They don't give us energy but rather help our bodies carry out necessary and important physiological processes.

Vitamins are either water-soluble (water is required for absorption and are excreted in urine) or fat-soluble (requires fat for absorption and are stored in fat tissue). There are 9 different water-soluble vitamins: Vitamin C and all 8 B vitamins. There are 4 fat-soluble vitamins: A, D, E, and K.

Each of these vitamins have unique roles and functions in our bodies. For example, Vitamin A promotes healthy eyesight and helps us see in the dark while Vitamin K plays an essential role in clotting the blood.
Minerals are either Macro (major) or Micro (trace) minerals. Calcium, phosphorus, potassium, sodium, chloride, magnesium, and sulfur are considered Macro minerals and are needed in quantities of 100 mg a day or more.
Iron, iodine, zinc, chromium, selenium, fluoride, molybdenum, copper, and manganese are Micro minerals, and are needed in much smaller or "trace" amounts.

There are 16 essential minerals and they are also needed to keep the body healthy. Calcium prevents osteoporosis and iron prevents anemia.

Want to know what else makes them different? Then

read more Vitamins are organic which means they contain carbon, and they contain atoms of one or more different elements. Minerals are pure inorganic elements (containing atoms of the same element), meaning they are much simpler in chemical form than vitamins. Vitamins can be affected by heat, light, and chemicals so proper processing, cooking, and storage is necessary to preserve their health benefits. Minerals on the other hand are considered more stable. Fit's Tips: To get enough vitamins and minerals each day, make sure you're eating a variety of fresh fruits, veggies, whole grains, and protein. It's completely possible to get everything you need in your diet alone. If you are concerned about a deficiency, get tested by your doctor.

Vitamins: Natural vs. Synthetic

FitSugar — Tue, 20 Feb 2007 14:10:17 PST

Many of today's vitamin and mineral supplements are made synthetically through chemical processes, rather than derived directly from plants or other foods. Some manufacturers do make supplements directly from natural sources, and claim that these vitamins are superior in quality to their synthetic cousins.

So which ones are better for you?

Basically, it comes down to science. If the molecular structure of a synthetic vitamin and one made from natural foods are the same, then there is no real difference between their effects on the body.

Most synthetically made vitamins are identical to the natural ones. If one says, "better quality," don't rely on that unless their claim is backed up with scientific evidence or reasoning.

The list of ingredients and their amounts are the most important aspects to look at when comparing the two. If the lists are the same, then go for the cheaper one. Some synthetic vitamins contain artificial chemical colors, or are made with products that some people are allergic to. If this is the case, you may want to choose the food based, natural vitamins.

Fit's Tips: Just so you know, most synthetic vitamins and nutrients are both cheaper and purer.

Healthy Honey

FitSugar — Fri, 08 Dec 2006 07:30:00 PST

What's the buzz? Honey has so many wonderful characteristics besides its natural sweet flavor - they don't call it the "ancient healer" for nothing.

Besides being great at soothing a sore throat, check this out, Honey....

it could be helpful in treating your allergies.
it's antimicrobial because of its high sugar content, so it's great for treating cuts and burns to prevent scarring.
it contains vitamins B6, thiamin, niacin, riboflavin, and pantothenic acid.
it also has minerals like calcium, copper, iron, magnesium, potassium, and zinc.
it contains natural antioxidants such as vitamin C.
There are over 300 different varieties of Honey, ranging in color and flavor, depending on what plants the bees gather nectar from.
Honey never goes bad, because it's slightly acidic, bacteria won't grow in it.

Fit's Tip: Using Honey in your baked goods will keep them moist for a longer period of time.

Vitamin	Amount	Sources
Vitamin B3 (Niacin)	14 mg	Chicken, beef, tuna, salmon, milk, eggs, broccoli, tomatoes, carrots, dates, sweet potatoes, asparagus, avocados, nuts, whole grains, beans, mushrooms, nutritional yeast
Vitamin B5 (Pantothenic acid)	5 mg	Whole grain cereals, beans, eggs, meat, some energy drinks
Vitamin B6 (Pyridoxine and Pyridoxamine)	1.3 mg	Nuts, liver, chicken, fish, green beans, salad greens, wheat germ, nutritional yeast, sea vegetables, and bananas
Vitamin B7 (Biotin or Vitamin H)	30 mcg	Beans, nutritional yeast, cauliflower, chocolate, egg yolks, fish, liver, meat, molasses, dairy products, nuts, oatmeal, oysters, peanut butter, bananas, soy products, mushrooms, wheat germ, and whole grains
Vitamin B9 (Folic Acid)	400 mcg	Leafy greens such as spinach, dried beans and peas, sunflower seeds, oranges, asparagus, broccoli, liver, enriched cereal
Vitamin B12 (Cobalamin)	2.4 mcg	Animal products such as meat, eggs, dairy products, nutritional yeast, and fortified cereals
Vitamin C	75 mg	Oranges, strawberries, grapefruit
Vitamin D	200 units	Milk, sunlight
Vitamin E	15 mg	Eggs, fortified cereals, fruit, green leafy vegetables (such as spinach), meat, nuts, poultry, vegetable oils (corn, cottonseed, safflower, soybean, sunflower), olive oil, wheat germ oil, and whole grains
Potassium	4,200 mg	Potatoes, tomatoes, white beans, lentils, yogurt, bananas, broccoli, soybeans, avocado
Calcium	1,000 mg	Dairy products, nuts, broccoli, fortified orange juice, sardines
Protein	40-60 g (depending on your weight and activity level)	Dairy products, nuts, meat, poultry, fish, eggs
Iron	18 mg	Molasses, liver, dates, baked potato with the skin, kidney beans, chickpeas, oats, beets
Zinc	9 mg	Oysters, red meat, chicken, beans, nuts, whole grains, dairy products, fortified cereals
Magnesium	300 mg	Chard, spinach, tofu, artichokes, lima beans, scallops, sea bass
Phosphorus	700 mg	Bran, cocoa powder, dairy products, seafood, chickpeas, garlic, lentils, soybeans, nuts, liver, eggs, chicken, yeast