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INTERACTIVE: Eat your vitamins; here's how |
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Written by asap
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Thursday, 15 March 2007 |
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What’s riboflavin, and why am I taking 1.7 milligrams of it every day in pill form?
Americans spent more than $2.3 billion on vitamins and nutritional supplements last year, according to Information Resources Inc.
But the medical community still can’t confirm that daily multivitamins are essential to health. What it can tell you, however, is that vitamins and minerals are important — and they’re easy enough to get through foods.
“It’s a good idea to have a fair amount of knowledge about your diet,” says Paul Thomas, a scientific consultant with the Office of Dietary Supplements at the National Institutes of Health.
Thomas recommends paying close attention to official vitamin and mineral recommendations and watching your nutritional intake. In this interactive presentation, we illustrate ways to find in nature what many daily supplements purport to provide.
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VITAMIN A
What it does: Good for vision, bone growth, reproduction, cell division and cell differentiation.
Where to get it: Whole eggs, milk, liver, carrots, cantaloupes, sweet potatoes and spinach.
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VITAMIN C
What it does: Basic antioxidant.
Where to get it: Almost all fruits and vegetables, citrus fruits and juices.
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VITAMIN D
What it does: Helps bones by promoting calcium absorption.
Where to get it: Sun exposure. Also fortified milk, cod liver oil, salmon, mackerel, tuna, sardines.
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VITAMIN E
What it does: An antioxidant that may protect against cardiovascular disease and cancer.
Where to get it: Vegetable oils, almonds, peanut butter, green leafy vegetables.
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THIAMIN
What it does: Helps the body convert food — especially carbohydrates — into energy.
Where to get it: Fortified grains, breads, cereals, pork products, beans.
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RIBOFLAVIN: What it does: Primarily helps the body convert food into energy.
Where to get it: Dairy products, whole grains and fortified breads and cereals, organ meats.
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NIACIN
What it does: Helps convert food — protein, carbs and fat — into energy.
Where to get it: Meat, fish and poultry. Whole grains and enriched breads and cereals.
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VITAMIN B6
What it does: A lot. Helps in protein metabolism, red blood cell metabolism, nervous and immune systems.
Where to get it: Fortified cereals, beans, bananas, meat, poultry, fish, oatmeal, spinach, tomato juice.
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FOLATE (FOLIC ACID)
What it does: Helps make building blocks of cells. Important during infancy and pregnancy.
Where to get it: Leafy green vegetables like spinach and turnip greens, fruits, dried beans, peas.
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VITAMIN B12
What it does: Helps maintain healthy nerve cells and red blood cells. Needed to help make DNA.
Where to get it: Liver, beef, fortified breakfast cereals, salmon, trout, mollusks.
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PANTOTHENIC ACID
What it does: Helps convert food — especially fatty acids — into energy.
Where to get it: Virtually all foods. Meat, fish and poultry; whole grains, enriched breads and cereals, egg yolks, broccoli and other vegetables.
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CALCIUM
What it does: Good for the bones and teeth. Helps muscles, blood vessels, hormones, enzymes and nervous systems.
Where to get it: Milk, yogurt, cheese. Chinese cabbage, kale, broccoli, fortified juices, tofu and cereals.
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IRON
What it does: Helps oxygen transport, cell growth and differentiation.
Where to get it: Chicken liver, oysters, beef, clams, turkey, oatmeal, soybeans, lentils, beans.
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MAGNESIUM
What it does: Good for muscles, nerves, heart, immune system and bones.
Where to get it: Green vegetables, halibut, almonds, cashews, soybeans, spinach, cereal, oatmeal.
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ZINC
What it does: Supports immune system, helps heal wounds, helps sense of taste and smell.
Where to get it: Oysters, red meat, poultry, beans, nuts, whole grains, fortified cereals.
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Click here to launch the interactive presentation on vitamins.
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Hillary Rhodes is an asap reporter based in New York. | |
recipe
Written by gtrider on 2007-04-03 17:43:22
I saw a recipe in a recent issue that was for a soup that had italian sausage & those little pasta beads & I can't seem to find the issue or recipe on the web site. Can you help? |
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