Vitamins and Minerals.

22 06 2009

Common Sources of Vitamins

  • Vitamin A: egg yolks, cheese, cream, cod or halibut oils, sardines, kale, carrots, parsley, spinach, sweet potato, dried apricots, watercress, broccoli, mango, tomatoes, cabbage, peas
  • Beta carotene: dark green, yellow, and orange fruits and vegetables such as carrots, pumpkin, cantaloupe, peaches, apricots, spinach, broccoli
  • Thiamin (B1): Yeast, wheat germ, pasta, fortified breads and cereals, peanuts, soybeans, fish, dried beans and peas, sunflower seeds, brazil nuts, whole grains, oatmeal, hazelnuts, brown rice, rye, millet, buckwheat, walnuts, garlic, pumpkin seeds, potatoes (Caution: B1 is rendered virtually useless when consumed in conjunction with caffeine, alcohol, overcooking, excess sugar, raw fish, red cabbage, currants, and antacids)
  • Riboflavin (B2): Eggs, nuts, legumes, green leafy vegetables, dairy, fortified cereals, almonds, wheat germ, broccoli, asparagus, halibut, sunflower seeds, parsley, millet, whole wheat bread, soy flour
  • Niacin (B3): Eggs, fish, legumes, nuts, whole grains, avocados, almonds, buckwheat, potatoes, small amounts are also found in tea and coffee
  • Vitamin B5: Yeast, peanuts, wheat germ, nuts, egg yolks, peas, nuts, oatmeal, sunflower seeds, legumes, mushrooms, sweet potatoes, broccoli, brown rice, avocados, cauliflower, kale, blackeye peas, whole wheat, seafood (fish, lobster)
  • Vitamin B6: Nuts, eggs, fish, sunflower seeds, wheat germ, fortified cereals, bananas, lima beans, buckwheat flour, blackeye peas, brown rice, chickpeas, potatoes, spinach, avocados, kale, brussels sprouts, prunes, sweet potatoes, oranges
  • Vitamin B12: Eggs, dairy, seafood, insects (termites in particular produce very high amounts).
  • Folic Acid/Folate: yeast, spinach, asparagus, lentils, garbanzo beans, lima beans, whole wheat bread, pasta, rice, blackeye peas, wheat bran, kidney beans, mung beans, walnuts, kale, beet greens, mustard greens, salad greens, peanut butter, broccoli, barley, brussels sprouts, almonds, oatmeal, cabbage, eggs, avocado, green beans, oily fish, dates, bananas, blackberries, potatoes
  • Biotin: yeast, whole brown rice, peanut butter, walnuts, barley, pecans, oatmeal, blackeye peas, almonds, cauliflower, mushrooms, wheat bran, lentils, eggs, wheat germ, oily fish, avocado, raspberries, artichokes
  • Vitamin C: citrus fruits, strawberries, broccoli, cantaloupe, tomatoes, guavas, blackcurrants, red bell peppers, kale, parsley, green sweet peppers, brussels sprouts, mustard greens, mango, watercress, cauliflower, cabbage, papayas, spinach, elderberries, turnips, peaches, asparagus, green onions, oysters, lima beans, blackeye peas, green peas, radishes, raspberries, yellow summer squash, sweet potatoes, loganberries, new potatoes, lettuce, bananas, kiwi, honeydew, pineapple, cranberries, rutabaga, kohlrabi
  • Vitamin D: Fortified products (dairy, cereal, orange juice), oysters, fish, sunlight
  • Vitamin E: Vegetable oils (especially corn, soybean, and safflower), margarine, wheat germ, nuts, green leafy vegetables, sunflower seeds, almonds, blackberries, oatmeal, sweet potatoes, whole grain rye, asparagus, spinach, avocado, broccoli
  • Vitamin K: Dark green leafy vegetables, cauliflower, cabbage, spinach, cereals, soybeans, potatoes, chick peas, brussels sprouts, tomatoes, runner beans, broccoli, soybeans, olive oil, canola oil

Common Sources of Minerals

  • Calcium: Green leafy vegetables, tofu, beans, chick peas, sunflower, sesame, and flax seeds, brazil nuts, almonds, figs, dried fruits, blackstrap molasses
  • Chromium: Whole grains, nuts, spinach, mushrooms, broccoli, apples
  • Copper: Seeds, nuts, whole grains, beans, mushrooms
  • Flouride: tea, apples, spinach, kale, city water
  • Iodine: Sea salt, Iodized salt, sea plants
  • Iron: Green leafy vegetables, legumes/beans, seeds, nuts, dried fruits, prune juice, watermelon, sea plants, cream of wheat, spinach, whole grains, bran flakes, blackstrap molasses
  • Magnesium: Spinach, brown rice, almonds, nuts, legumes, broccoli, wheat germ, bran, whole grains, dried figs, oatmeal, green leafy vegetables, bananas, peanuts
  • Manganese: Whole grains, whole cereals, brown rice, wheat germ, oatmeal, almonds, nuts, seeds, legumes, black beans, kale, spinach, avocados, strawberries, pineapple
  • Molybdenum: Beans, cereals, breads, spinach, strawberries
  • Phosphorus: Grains, baked goods, nuts, almonds, dried beans, lentils, peas, peanuts, brown rice, avocados, spinach, vegetables, yeast
  • Potassium: Bananas, raisins, potatoes, sweet potatoes, winter squash, cauliflower, spinach, tomatoes, avocado, kiwi, dried fruits, melons, oranges, grapefruit, strawberries
  • Riboflavin: Yeast, whole grains, beans, wheat germ, broccoli, mushrooms, spinach
  • Selenium: Whole grains, brazil nuts, kidney beans, yeast
  • Zinc: Whole grains, pumpkins seeds, legumes, peas, lentils, garbanzo beans, soy products, sunflower seeds, nuts, yeast, wheat germ, maple syrup, spinach, collard greens, corn
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Eating Smart: A Keystep Towards Healthy Eating.

21 06 2009
  • Take time to chew your food: Chew your food slowly, savoring every bite. We tend to rush though our meals, forgetting to actually taste the flavors and feel the textures of what is in our mouths. Reconnect with the joy of eating.
  • Avoid stress while eating: When we are stressed, our digestion can be compromised, causing problems like colitis and heartburn. Avoid eating while working, driving, arguing, or watching TV (especially disturbing programs or the news). Try taking some deep breaths prior to beginning your meal, or light candles and play soothing music to create a relaxing atmosphere.
  • Listen to your body: Ask yourself if you are really hungry. You may really be thirsty, so try drinking a glass of water first. During a meal, stop eating before you feel full. It actually takes a few minutes for your brain to tell your body that it has had enough food, so eat slowly. Eating just enough to satisfy your hunger will help you remain alert, relaxed and feeling your best, rather than stuffing yourself into a “food coma”!
  • Eat early, eat often: Starting your day with a healthy breakfast can jumpstart your metabolism, and eating the majority of your daily caloric allotment early in the day gives your body time to work those calories off. Also, eating small, healthy meals throughout the day, rather than the standard three large meals, can help keep your metabolism going and ward off snack attacks.