Vitamins

  Vitamins for dummies: part-1

Food Serving = 25% of the RDA Dairy products Eggs 3 medium Milk. enriched 1 cup VITAMIN E RDA: Women 15 mg a-TE, Men 15 mg a-TE Breads, cereals, grains Cold cereal 1 ounce Wheat germ. Fruits Apricots, peaches (canned) 1 cup Vegetables Greens (cooked). Dandelion, mustard, turnip 1 cup Meat, poultry, fish Shrimp 3 ounces Other Almonds, hazelnuts/ filberts 2 tbsp

Breads, cereals, grains Cold cereal 1 ounce Fruits Cantaloupe 1. 2 medium Orange 1 medium Strawberries 1. 2 cup Grape, orange, or tomato juice 1. 4 cup Vegetables Asparagus, broccoli, Brussels sprouts, kale, kohlrabi, sweet peppers, snow peas (cooked) 1. 2 cup (continued) 138 Part II: What You Get from Food Table 11-1 (continued) Food Serving = 25% of the RDA Sweet potato 1 medium Meat, poultry, fish Liver 2 mg Breads, cereals, grains Bagel, English muffin, roll 2 whole Bread 4 slices Farina, grits 1

Cantaloupe, honeydew 1 cup Vegetables Corn, peas, peas and carrots (cooked) 1 cup Meat, poultry, fish Ham. roast, smoked, cured, lean 3 ounces Liver. all varieties except sausage 3 ounces Other Sunflower seeds (hulled, unroasted) 2 tbsp 3 mg Breads, cereals, grains Bagel, English muffin, pita 2 whole Cold cereal 1 ounce Meat, poultry, fish Liver Food Serving = 25% of the RDA Dairy products Milk. lowfat, nonfat 1 cup NIACIN RDA: Women 14 mg NE, Men 16 mg NE Breads, cereals, grains Bagel, bran muffin, English muffin, pita, roll 2 whole Cold cereal. fortified 1 ounce Meat, poultry, fish Lamb, pork, veal. beef, calf, pork 3 ounces Chicken (no skin) 3 ounces (1. 2 breast) Mackerel, mullet, salmon, swordfish 3 ounces Otherm Peanuts, peanut butter 4 tbspBreads, cereals, grains Whole wheat English muffin, pita 2 whole Cold cereal 1 ounce 140

What You Get from Food Table 11-1 (continued) Food Serving = 25% of the RDA Vegetables Asparagus, beets, broccoli, Brussels sprouts, cauliflower, Chinese cabbage, creamed corn, spinach (cooked) 1 cup Beans (dry, cooked). mustard, turnip 1 cup Meat, poultry, fish Liver 4 mcg Meat, poultry, fish Beef, pork, lamb, veal 3 ounces Liver. 2 cup, diced Catfish, crabmeat, croaker, lobster, mackerel, mussels, oysters, scallops, swordfish, trout, tuna 3 ounces Dairy products Eggs 2 large Milk. whole, lowfat, skim 2 cups Yogurt 2 cups Food Serving (mg)

Department of Agriculture/Human Nutrition Service, 1990); gNutritive Value of Foodh (Washington D. Too Much or Too Little: Avoiding Two Ways to Go Wrong with Vitamins RDAs are broad enough to prevent vitamin deficiencies and avoid the side effects associated with very large doses of some vitamins. If your diet doesnft meet these guidelines, or if you take very large amounts of some vitamins as supplements, you may be in for trouble

The good news is that vitamin deficiencies are rare among people who have access to a wide variety of foods and know how to put together a balanced diet For example, the only people likely to experience a vitamin E deficiency are premature and/or low-birth-weight infants and people with a metabolic disorder on a vitamin E-deficient diet without developing any signs of a problem Aha, you say, but whatfs this subclinical deficiency I hear so much about? Nutritionists use the term subclinical deficiency to describe a nutritional deficit not yet far enough advanced to produce obvious symptoms. In lay terms, however, the phrase has become a handy explanation for common but hardto-pin-down symptoms, such as fatigue, irritability, nervousness, emotional depression, allergies, and insomnia. And itfs a dandy way to increase the sale of nutritional supplements. Simply put, the RDAs protect you against deficiency. If your symptoms linger even after you take reasonable amounts of vitamin supplements, something other than a lack of any one vitamin may be to blame. Donft wait until your patience or your bank account has been exhausted to find out. While youfre waiting for an appointment, Table 11-2 lists the symptoms of various vitamin deficiencies Donft Get the Vitamins You Need. Read More...