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 LISTED BELOW. WHICH FOODS HAVE THE MOST AND HOW MUCH YOU NEED.
Vitamins and Minerals
Beta carotene
Calcium
Chromium
Flavonoids
Folic acid (folate)
Iron
Lycopene
Magnesium
Omega-3 fatty acids
Potassium
Selenium
Vitamin A
Vitamin B6
Vitamin B12
Vitamin C
Vitamin D
Vitamin E
Vitamin K
Zinc
Today let’s start with Beta Carotene and Calcium
Beta carotene is a type of carotenoid found in many fruits and vegetables. You don't need beta carotene to survive, though it may help fight off certain diseases. Also, your body can convert it to vitamin A, which you do need.
Recommended Amount: How Much You Need
There's no specific RealAge recommendation for how much beta carotene you should get, but we recommend that you get it from fruits and veggies, not supplements; high-dose beta carotene supplements (of 30 milligrams or more a day) have been linked to an increased risk of lung cancer.
Good Sources of Beta Carotene
You'll get plenty of beta carotene from the foods below. And eating a diverse diet that includes four servings of fruit and five servings of vegetables per day can make your RealAge younger.
Carrots
Pumpkin and butternut squash
Sweet potatoes
Spinach
Kale
Cantaloupe
Apricots
Mango
Nectarines
Benefits of Calcium
Calcium is essential for strong bones and teeth, and it helps prevent arthritis. But that's not all this mineral is good for. Calcium helps your brain communicate with your nerves and regulates blood pressure, and it may reduce the symptoms of PMS and the risk of colon cancer.
Recommended Amount: How Much You Need
Government guidelines suggest 1,000–1,200 milligrams (mg) of calcium per day is adequate, but RealAge recommends a bit more: 1,000–1,500 mg per day from food and calcium supplements -- but not all at once. Your body can absorb only 500–600 mg at a time, so divide it into two or three doses over the course of a day.
Tip: If you take calcium supplements, take them with vitamin D (they're often combined in one pill) to help absorption -- and with a little magnesium to reduce the constipation sometimes caused by calcium. Don't pair calcium with iron or fiber supplements, which can interfere with your body's ability to absorb the bone-building mineral.
Good Sources of Calcium
Yogurt, plain, low fat (8 ounces) | 415 mg |
Ricotta cheese from part-skim milk (1/2 cup) | 335 mg |
Soymilk, fortified (8 ounces) | 300 mg |
Spinach, cooked from frozen (1 cup) | 290 mg |
Milk, 2% milk fat (8 ounces) | 285 mg |
Swiss cheese, shredded (1/4 cup) | 214 mg |
Cheddar cheese, shredded (1/4 cup) | 204 mg |
Salmon, canned (3 ounces) | 181 mg |
Soybeans/edamame (1/2 cup) | 130 mg |
Tofu (3 ounces) | 100 mg |
Parmesan cheese, shredded (1 tablespoon) | 55 mg |
WHAT’S FOR DINNER?!
Fennel-Crusted Salmon on White Beans
Delicious warm white beans and fennel are topped with succulent fennel-seed-crusted salmon for a double hit of flavor. For an extra-fresh look, set aside some additional chopped fennel fronds to use as a garnish.
Total Time: 40 min
Prep Time: 15 min
Cook Time: 25 min
Ingredients
- 5 teaspoon(s) extra-virgin olive oil, divided
- 1 bulb(s) fennel, halved, cored and thinly sliced, plus 1 tablespo
- 2 can(s) (15 ounce) white beans, rinsed
- 2 medium tomatoes, diced
- 1/3 cup(s) white wine
- 1 tablespoon(s) Dijon mustard
- 1/2 teaspoon(s) freshly ground pepper, divided
- 1 tablespoon(s) fennel seeds
- 1 pound(s) salmon fillet, skin removed (see Tip), cut into 2 portions
Directions
- Heat 2 teaspoons oil in a large nonstick skillet over medium heat. Add sliced fennel; cook, stirring occasionally, until lightly browned, about 6 minutes. Stir in beans, tomatoes and wine. Cook, stirring occasionally, until the tomatoes begin to break down, about 3 minutes. Transfer to a bowl; stir in chopped fennel fronds, mustard and 1/4 teaspoon pepper. Cover to keep warm.
- Meanwhile, combine fennel seeds and the remaining 1/4 teaspoon pepper in a small bowl; sprinkle evenly on both sides of salmon.
- Wipe out the pan. Add the remaining 3 teaspoons oil to the pan and heat over high heat until shimmering but not smoking. Add the salmon, skinned-side up, and cook until golden brown, 3 to 5 minutes. Turn the salmon over, cover and remove from the heat. Let stand until the salmon finishes cooking off the heat, 3 to 5 minutes more. Transfer the salmon to a cutting board and flake with a fork. Serve salmon on top of the warm bean mixture.
Nutritional Information
(per serving)
Calories | 306 |
Total Fat | 13g |
Saturated Fat | 2g |
Cholesterol | 45mg |
Sodium | 467mg |
Total Carbohydrate | 28g |
Dietary Fiber | -- |
Sugars | -- |
Protein | 25g |
Calcium | 0 |
1 comment:
Thanks for sharing that information. We should always understand the benefits of vitamins and supplements in our body. Take the necessary vitamins; check out Supplements Canada now.
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