Vitamins and Minerals: Best Bets

How, why, and where to get your daily vitamins and minerals

FOR THE NEXT FEW POSTS, I WILL UPLOAD INFORMATION ON THE DIFFERENT VITAMINS AND MINERALS. WHICH FOODS HAVE THE MOST AND HOW MUCH YOU NEED.

Today: CHROMIUM, FLAVONOIDS, FOLIC ACID, IRON.

Benefits of Chromium
Chromium is an essential mineral that helps control blood sugar levels. Whether chromium helps reduce the risk of diabetes and cardiovascular disease linked to blood sugar levels remains unclear.

Recommended Amount: How Much You Need
There's not enough scientific evidence to support an optimal amount of chromium for good health, but the Institute of Medicine has set the adequate intake level for chromium at 20–25 micrograms (mcg) per day for women and 30–35 mcg per day for men.

Good Sources of Chromium
It's best to get chromium from food rather than chromium supplements, but specific amounts in foods are tough to pin down: Chromium is difficult to measure accurately, and values can vary greatly, depending on how a product is grown and processed. Eating a diverse diet with plenty of fruit, vegetables, and whole grains should provide you with all the chromium your body needs.

Benefits of Flavonoids
Flavonoids are plant-based compounds with powerful antioxidant properties, which means they reduce inflammation, promote healthy arteries, and help fight aging by preventing -- and repairing -- cellular damage. Flavonoids may also protect against dementia, Alzheimer’s disease, and some cancers.

Recommended Amount: How Much You Need
Get your fill of flavonoids by eating plenty of fresh fruit and vegetables every day -- we recommend four servings of fruit and five servings of veggies. Tea, red wine, and dark chocolate also contain flavonoids, but that’s not a green light to overindulge. Limit wine to a glass a day for women, two for men; and limit chocolate to a couple of small squares -- about an ounce.

Good Sources of Flavonoids
There are many types of flavonoids, and their concentration in specific foods varies greatly, depending on how a product is grown and processed. So use the list below as a general guideline for foods that tend to be rich in flavonoids. Eating a diverse diet that regularly includes some of the following foods will provide you with a healthy helping of flavonoids:
Apples (flavonoids are in the skin)
Blueberries
Broccoli
Cabbage
Capers
Chocolate (dark, not milk) and cocoa
Onions
Strawberries
Red grapes
Red wine
Tea (all kinds)

Benefits of Folate (FOLIC ACID)
Folate -- also called folic acid -- is a B vitamin that protects against arterial aging, aids in the production of red blood cells and DNA, and helps reduce levels of homocysteine (an amino acid that may raise your risk of heart disease).

Recommended Amount: How Much You Need
Aim to get 700 micrograms (mcg) of folate per day. The average daily diet contains about 300 mcg, so choose a multivitamin with 400 mcg of folic acid to top off your daily dose. Pregnant women as well as people who have cancer, severe burns, or skin diseases may need extra folate to maintain healthy levels.
Don't exceed 1,000 mcg of folic acid per day -- too much could lead to nerve damage or vitamin B12 deficiency.

Good Sources of Folate
Many pastas, breads, cereals, grains, and fruit juices produced in the U.S. are fortified with folic acid. Check labels for details. Other food sources include:

Spinach, cooked (1 cup)	230 mcg
Lentils, cooked (1/2 cup)	180 mcg
Papayas (1 medium)	116 mcg
Artichokes, cooked (1 medium)	107 mcg
Asparagus, boiled (4 spears)	89 mcg
Avocados (1/2 medium)	81 mcg
Raspberries (1 cup)	65 mcg
Black-eyed peas, canned (1/2 cup)	61 mcg
Red bell peppers (1 medium)	55 mcg
Oranges (1 medium)	39 mcg
Shiitake mushrooms, cooked (1/2 cup)	15 mcg

Benefits of Iron
One of the primary functions of iron is to pick up oxygen in the lungs and deliver it to the rest of your body. Iron is also important for DNA synthesis, which promotes growth, healing, and a strong immune system.

Recommended Amount: How Much You Need
We agree with the current government guidelines that recommend a daily iron intake of 8 milligrams (mg) for men and 18 mg for women. If you're pregnant, increase your daily amount to 27 mg, and if you're past menopause, reduce it to 8 mg.

Good Sources of Iron
It's best to get your iron from food, so don't use supplements unless you've been diagnosed with iron deficiency or are at risk for it and have been instructed by your doctor to do so. Some iron-rich foods include:

Cereal Total Raisin Bran (1 cup) Cheerios (1 cup)	18 mg 9.5 mg
Spinach, cooked (1 cup)	6.4 mg
Oysters, raw (6 medium)	5.5 mg
Kidney beans, cooked (1/2 cup)	3.6 mg
Tomatoes, canned (1 cup)	3.4 mg
Lentils, cooked (1/2 cup)	3 mg
Ground beef, 85% lean (3 ounces)	2.2 mg
Lima beans, cooked from frozen (1/2 cup)	1.8 mg

WHAT’S FOR DINNER?!

Fusilli with Herbed Ricotta and Grape Tomatoes

Lose weight with this fresh and easy pasta.

Total Time: 22 min

Prep Time: 10 min

Cook Time: 12 min

SERVES 4

INGREDIENTS

Salt
1 cup(s) part-skim ricotta cheese
1 tablespoon(s) fresh oregano leaves, chopped
1/4 cup(s) (plus additional for serving) grated Pecorino Romano cheese
1/4 cup(s) (packed) fresh basil leaves, chopped
12 ounce(s) fusilli or corkscrew pasta
1 pint(s) (2 cups) grape tomatoes

Heat large covered saucepot of salted water to boiling on high.
Meanwhile, in small bowl, combine ricotta, oregano, 1/4 cup Romano, and half of basil.
Add pasta to boiling water and cook as label directs, adding tomatoes when 3 minutes of cooking time remain.
Reserve 1/4 cup pasta cooking water. Drain pasta and tomatoes; return to pot. Add reserved cooking water to ricotta mixture; stir into pasta and tomatoes. Toss with remaining basil. Serve with additional cheese if you like.

Nutritional information is based on a 2-cup serving.