FitSugar

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.

Why Mushrooms Are Important For a Vegetarian Diet

Leta Shy — Mon, 07 Mar 2011 15:15:17 PST

It's National Nutrition Month, and while you may be eating all the bright colors of the rainbow, don't overlook that less flashy color - brown. As in, the brown crimini button mushroom, a market and salad bar staple for good reason.

The common mushroom is hiding some important nutrients that vegetarians should make sure they get enough of. One such important nutrient is selenium. While meat, seafood, grains, and nuts have excellent levels of the mineral, mushrooms are the only produce that have high levels of it, so they are especially important to include in your diet if you are vegetarian, vegan, or gluten-free.

Selenium helps produce antioxidants and also keeps your immune and thyroid systems healthy. Studies have even shown that it may reduce LDL cholesterol levels as well as help with inflammatory diseases. Crimini mushrooms are packed with the stuff: five ounces of the mushrooms provide over half of the daily value of selenium.

The benefits don't stop there, however. Mushrooms are also high in other important minerals, including iron, zinc, and potassium, as well as vitamin D.

I love to sauté crimini mushrooms in a little olive oil and seasoning for a quick side dish, but if you're into Meatless Mondays or thinking of giving up meat for Lent, try a mushroom leek tart, a vegan mushroom and garlic bisque, or a hearty broccoli and mushroom quiche for dinner.

A Doctor Dishes: Which "Superfoods" Are Worth the Cost?

LearnVest — Fri, 10 Feb 2012 00:15:00 PST

We're thrilled to present this smart LearnVest story here on Savvy!

Most people you speak to these days are trying to stretch every dollar as far as possible - even the ones they spend buying apples and oranges.

Food prices are expected to increase yet again this year, and food manufacturers are making portions smaller without reducing prices. Not surprisingly, a recent Rasmussen poll found that 93 percent of adults report paying more for groceries now than they did a year ago.

So how can we supercharge our grocery dollars and get them to do overtime for us?

Yes, some foods are obviously a better nutritional deal than others (think apples vs. potato chips), but there’s another class of foods that blows the rest of the field away in terms of nutrients and health-protecting qualities: superfoods.

Superfoods can help prevent diabetes and heart disease, repair damage to your body’s cells, and more. But before you go piling them into your cart, know that some superfoods are better nutritional bargains than others. As a doctor and a mom, I’ve sleuthed out which ones are worth the extra cost in terms of their long-term health benefits. Below is the scoop on which ones may help you age better, ward off cancer, and more.

What to Know Before Buying Superfoods

Before we dive into what to buy, there are a few important things to remember about consuming these foods:

Eating foods fresh and in their natural state, especially fruits and vegetables (rather than in pill or powder supplement form), usually allows us to absorb the greatest amount of their nutrients. The way a superfood is processed or cooked can significantly lower its antioxidant content.
If the superfood can’t be eaten fresh, look for easy and appetizing recipes containing it. No matter how “super” a superfood may be, if you don’t know how to cook it, you’ll probably let it go to waste.

Are Superfoods "Good Buys" If I’m Shopping on a Budget?

Read on to find out.

5 Surprising Ways to Eat Nut Butter

FitSugar — Mon, 06 Feb 2012 13:49:49 PST

Nut butters are good for more than just sandwiches. As a source of healthy fats and plant-based protein, nut butters can be a nutritional powerhouse. Whether you prefer classic peanut butter or one of the healthy peanut butter alternatives, here are five unexpected ways to incorporate nut butter into your diet:

Blend it into your smoothie: Make your breakfast sip a bit creamier - and more satisfying - by adding some nut butter to the mix. For a bit of indulgence, try a chocolate strawberry banana smoothie. The healthy fats and dose of protein will help you to stay full and get your day off to an energized start.
Add it to your soups: Boost pureed soups with a spoonful of nut butter. Not only will it create a thicker texture, but it will also add rich, unexpected flavor to standard recipes. Surprise your taste buds by adding almond butter to butternut squash and or blending walnut butter into a beet soup.
Turn it into a dipping sauce: Marinate meats in your favorite nut butter before grilling, or use it as a dipping sauce for fruits and vegetables. Get creative with your combinations: try jicama dipped in cashew butter for a fresh twist on peanut butter apples.
Toss it into Greek yogurt. Get double the protein punch by mixing nut butter into your serving of Greek yogurt. For extra energy and nutrients, add fresh berries and rolled oats to the bowl.
Use it in your salad dressing. Blend nut butter with other oils and spices to create a smooth, rich salad dressing. Not sure where to start? Try a Thai dish, like this kale slaw with peanut dressing recipe.

Source: Flickr User Rusvaplauke

Researchers Call For a Tax on Sugar

Jenny Sugar — Wed, 01 Feb 2012 14:37:19 PST

According to researchers at the University of California, San Francisco, sugar is as dangerous as alcohol and tobacco. And just like other legal vices, they think regulators should put restrictions on its sale and availability by taxing any processed foods that have added sugar, including soda, some juices, chocolate milk, and sugared cereal, as well as proposing age limits when it comes to buying sugary foods.

In an article published today in the journal Nature, UCSF doctors feel the rise in obesity, diabetes, and other diseases has gone too far, and it's time for the government to get involved. The research team also feels sugar should be removed from the FDA's Generally Regarded as Safe list.

The idea of restricting sugar isn't a new thing. The debate on issuing a soda tax has been discussed for years, as well as limiting sugary foods when it comes to food stamp programs and availability of chocolate milk and sodas in schools. But a tax on sugar in general? Not everyone is in agreement. Since there's no evidence that such health issues as obesity and diabetes are caused by a single food or nutrient, some nutritionists don't believe taxing sugar will even be effective. Instead of focusing solely on sugar, cofounder of the Yale Prevention Center says, "The focus should be on the overall nutritional quality of foods, not just one nutrient." What do you think?

Get to Know the Types and Benefits of White Tea

YumSugar — Tue, 31 Jan 2012 13:32:48 PST

As National Tea Month wraps up, we're still filling you in on all things white tea. Although green tea tends to get most of the credit when it comes to health benefits, white tea is actually the least processed form of tea. Translation: it contains even more nutrients than the black or green varieties. Curious? Keep reading to learn more about white tea.

In Season: Carrots

YumSugar — Mon, 30 Jan 2012 10:29:21 PST

You eat carrots regularly - but how much do you know about them? Although they can be grown year-round, all root vegetables thrive during the Winter season, protected from cooler temperatures by the earth. Carrots are known for their vibrant orange color, but there are also purple, red, yellow, and white varieties - mostly grown as novelty crops. The root itself is crunchy and sweet, while the leafy greens tend to be on the bitter side.

To learn more about carrots and discover new dishes, just keep reading

In Season: Collard Greens

Camilla Salem — Wed, 25 Jan 2012 09:39:45 PST

Leafy greens are all the rage these days. Sure, they're chock-full of nutrients and vitamins, but they're also delicious. Collard greens are no exception. The mildly smoky flavor in the this Southern vegetable staple is great for cooking. Collard greens come from the same species as cabbage and broccoli, but like kale, this vegetable doesn't form a head. The leaves are dark blue-green and smooth, and they're a great source of vitamin C and fiber.

Collard greens are a very important part of Southern cuisine, often prepared with smoked ham hock. Since the leaves resemble folded money, traditionally, they are enjoyed with black-eyed peas for good fortune on New Year's Day. But the South isn't the only place that appreciates this cruciferous vegetable. Portuguese cuisine makes great use of collard greens. Popular soup Caldo verde, meaning "green broth" in Portuguese, employs collard greens as a base. In addition, the juice of pressed leaves is thought to alleviate several maladies, including bronchitis!

For more ways to eat up your collard greens, keep reading.

The Healthiest Drinks For Your Diet

Leta Shy — Mon, 23 Jan 2012 17:29:33 PST

When eating healthfully, a large focus may be on what not to drink: no sugary juices, sodas, or high-calorie cocktails. But many drinks can actually help you live a healthier lifestyle. We all know that drinking enough water is essential, but find out what other drinks should also be on your OK list below, and remember to enter our healthy living giveaway for a chance to win a $500 Under Armour gift card!

Coffee: The hot drink is the perfect accompaniment to a cold morning or a drowsy afternoon, but offering you a warm pick-me-up isn't its only advantage. Coffee has been proven to help improve memory, increase endurance, and ease muscle pain. The list doesn't stop there; read more about the health benefits of coffee here.

Watch for: The benefits of coffee don't always outweigh the risks, especially if you drink too much. Drinking too much java can cause you to become anxious or jittery, disrupt your sleep patterns, develop high blood pressure, or endure regular headaches. Stay attuned to caffeine's affect on your body and, in general, don't drink more than 300 milligrams a day (the average cup of coffee contains 100 milligrams of caffeine).

Red wine: All those studies about the health benefits of red wine makes me feel that much better about relaxing with a glass of Cab after work. Red wine contains a compound called resveratrol, which has been proven in studies to be beneficial to your health - everything from fighting cancer to antiaging, along with other disease-preventing benefits.

Watch for: The benefits of wine stop at one glass a day, so don't go overboard. You may be doing yourself more harm than good, especially since one glass of red wine usually runs around 127 calories. And while scientists have researched resveratrol in many lab studies, there have been few studies in humans - and let's not forget the recent news that a leading red wine researcher actually falsified data in dozens of studies on heart health and resveratrol.

Two more good-for-you drinks after the break!

How to Go (Almost) Meatless

Leta Shy — Mon, 23 Jan 2012 02:11:40 PST

Maybe you've realized that all your meals are built around a slab of meat, or maybe you've read about the benefits of a vegetarian diet, but if you've been feeling like you should lay off the animal protein but don't want to make an entire lifestyle change, you can still benefit from tweaking your diet to eat less meat. Here are four ways to go almost meatless with your diet.

Meatless Mondays: One of the most popular ways to skip out on meat is to cut it out once a week. Start your week off right with a Meatless Monday; you'll feel good about getting back on track after any weekend indulgences. Need ideas? Check out all our Meatless Monday recipes and start cooking!

Vegan Before Dinner: Cookbook author and columnist Mark Bittman practices this policy. Focus on dairy-, meat- and egg-free meals until that last meal of the day. Cutting out nonvegan foods until dinner helps you get more creative for your lunch and dinner - plus, if you stick to whole foods, chances are your meals will be incredibly nutritious, too. Here are some vegan breakfast recipes and vegan lunch recipes to get you started.

Two more ways to go almost meatless after the break!