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.

Are you getting all the nutrients you need? Use this tool to find the best sources of health-boosting vitamins and minerals, and get recommendations on how much you need of each -- and why.

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

Benefits of Beta Carotene
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

SERVES 6








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

1. 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. 
2. Meanwhile, combine fennel seeds and the remaining 1/4 teaspoon pepper in a small bowl; sprinkle evenly on both sides of salmon.
3. 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