nutrients http://www.wisebread.com/taxonomy/term/10071/all en-US 12 Easy Ways to Sneak More Nutrition Into Your Food http://www.wisebread.com/12-easy-ways-to-sneak-more-nutrition-into-your-food <div class="field field-type-filefield field-field-blog-image"> <div class="field-items"> <div class="field-item odd"> <a href="/12-easy-ways-to-sneak-more-nutrition-into-your-food" class="imagecache imagecache-250w imagecache-linked imagecache-250w_linked"><img src="http://www.wisebread.com/files/fruganomics/imagecache/250w/blog-images/honey-muffins-481912187-small.jpg" alt="honey muffins" title="honey muffins" class="imagecache imagecache-250w" width="250" height="140" /></a> </div> </div> </div> <p>Getting the best nutrition possible is a no-brainer, but eating nutrient-dense food on a regular basis can be harder than it sounds. Even if you are eating the right foods, you can often still add an extra boost to snacks and meals. (See also: <a href="http://www.wisebread.com/multivitamins-arent-as-good-as-you-think-eat-these-real-foods-instead?ref=seealso">Multivitamins Aren't as Good for You as You Think: Eat These Real Foods Instead</a>)</p> <p>Read on for tips on hiding extra nutrients in the foods you already love without changing the reasons you love them.</p> <h2>1. Flax</h2> <p>Flax seed packs a surprising nutritional punch. It's loaded with omega-3 fatty acids and fiber, and studies suggest it can positively affect your cholesterol levels. Flax is not easily digestible in whole seed form, so be sure to buy it ground or, even better, grind it yourself with a coffee grinder before using. The oil in flax can go rancid, so store it in the refrigerator.</p> <p>Adding a tablespoon or two to baked goods like muffins and pancakes won't noticeably affect the taste or the texture. It's perfect mixed into homemade granola or simply stirred into oatmeal. If you're into cooking vegan, you can also use flax as an egg replacer. Just swap an egg for some ground flax and water and boom! You have a <a href="http://www.bobsredmill.com/recipes.php?recipe=7157">healthy egg replacer</a>.</p> <h2>2. White Whole Wheat Flour</h2> <p>We all know we're supposed to eat whole wheat, but sometimes the homemade version doesn't please picky eaters. In comes <em>white</em> whole wheat flour. A lighter and milder tasting flour with all of the benefits of whole wheat, it more seamlessly swaps for all-purpose flour in <a href="http://www.kingarthurflour.com/recipes/tasting-is-believing-whole-grain-brownies-recipe">your favorite recipes</a>. Some ideas include pancakes, breads, pizza dough, muffins, and cookies. If you're really put off by the taste of whole wheat, try substituting for half of the flour called for in the recipe.</p> <h2>3. Leafy Greens</h2> <p>Leafy greens are full of vitamins, minerals, and fiber, so why aren't we eating them all of the time? If you're tired of salad, sneaking them into different dishes makes getting your dose of greens easy. Add chopped greens to soups like chili and all broth-based soups when they are almost done cooking. Add thawed and chopped frozen spinach to <a href="http://www.bonappetit.com/recipe/turkey-spinach-meatballs">meatballs</a> and meatloaf. Include a handful of kale or spinach in your smoothie, and other than changing the drink's color, you won't even notice it.</p> <h2>4. Chia Seeds</h2> <p>Many vegans and vegetarians have discovered the magic of chia seeds, and you should too! The tiny seeds offer high-quality protein and much-sought-after omega-3 fatty acids. They are tiny in size, have a mild taste, and are an easy addition to smoothies and baked goods. They also <a href="http://www.nytimes.com/recipes/1016254/chia-seed-breakfast-pudding.html">magically create pudding</a> when combined with milk or nondairy milk.</p> <h2>5. Yogurt</h2> <p>There's a good chance you're already eating yogurt. It's a great source of calcium and probiotics &mdash; and everyone knows it. But did you know that you can incorporate yogurt into your cooking, and in the process replace excess fats? <a href="http://www.bonappetit.com/recipe/french-yogurt-cake">Yogurt is great for baking</a>, as it adds a nice flavor and moistness to recipes. You can even use it in place of buttermilk: just use a mixture of &frac12; yogurt and &frac12; milk. Plain Greek yogurt can be used in place of sour cream for items like tzatziki-style sauces, which makes a great replacement for ranch dressing. And don't forget to add some to your smoothies. Just beware of flavored and sweetened yogurts, as they tend to be full of sugar.</p> <h2>6. Carrots and Zucchini</h2> <p>Moms across America have been hiding carrots and zucchini in kid's meals for years. That's because once cooked and blended, they add fiber and vitamins without greatly affecting taste. For adults, it's just a good way of adding a serving of vegetables to that spaghetti you were craving. Add these veggies to sauces, casseroles, and <a href="http://www.thekitchn.com/10-ways-to-eat-your-vegetables-for-dessert-177912">shred them raw into baked goods</a>.</p> <h2>7. Tofu</h2> <p>Tofu offers protein, calcium, and vitamins without the unhealthy fats of meat. Not everyone loves eating a big piece of steamed tofu, but you can still incorporate this healthful item into your diet. Add crumbled, firm tofu to burgers, meatballs, and other recipes using ground meat to lessen the guilt. Silken tofu blends seamlessly into smoothies and can be transformed into desserts like pudding and <a href="http://chocolatecoveredkatie.com/2013/04/11/secretly-healthy-cappuccino-cloud-cheesecake/">cheesecake</a>.</p> <h2>8. Raw Honey</h2> <p>Honey has long been seen as a natural alternative to refined sugar, but switching to raw honey is even better for you. Raw honey has not been processed like most mainstream honey, and as a result contains more vitamins and minerals. If you're going to sweeten up that coffee or tea, you might as well get a little dose of vitamins, too. Honey can be used in place of sugar in many baking recipes, as long as <a href="http://www.homebaking.org/foreducators/askexperts/bakinghoney.html">you keep a few things in mind</a>.</p> <h2>9. Whole Wheat Pasta</h2> <p>If you're going to eat a bowl of pasta, at least make it whole wheat. Recent studies suggest that <a href="http://www.npr.org/blogs/thesalt/2014/09/01/344315405/cutting-back-on-carbs-not-fat-may-lead-to-more-weight-loss">refined carbohydrates can cause more weight gain than dietary fat</a>, so making the switch to whole wheat can make a real difference in your diet. The explosion of whole wheat pasta onto market shelves in the past few years means more options and better texture and taste. It's now easy to swap the more fiber-rich whole wheat pasta in all your favorite dishes without anyone being the wiser.</p> <h2>10. Olive Oil</h2> <p>Olive oil may seem obvious, but many people are still cooking with the healthy oil in a very limited way. Instead of using olive oil just for sauteing, use it whenever a recipe calls for oil (unless you are frying or cooking at high heat). You can use olive oil in all dressings and sauces, and, as long as the recipe doesn't call for more than half a cup, when baking in place of vegetable oil. If your cake recipe calls for a large dose of oil, replace a portion of the oil so the olive oil doesn't overwhelm the flavor.</p> <h2>11. Broccoli and Cauliflower</h2> <p>Cruciferous vegetables contain vitamins, fiber, and disease-fighting phytochemicals. Too bad everyone isn't in love with the &quot;little trees&quot; broccoli and cauliflower. Luckily, you can utilize these vegetables in interesting ways to add a boost to your favorite dishes.</p> <p><a href="http://www.realsimple.com/food-recipes/browse-all-recipes/tortellini-broccoli-pesto-00100000116113/">Steamed broccoli makes a delicious pesto</a>,and is a great addition to <a href="http://diethood.com/cream-broccoli-potato-soup-kitchenaid-stand-mixer-giveaway">potato soup</a>.</p> <p>Cauliflower is <a href="http://www.yummyinspirations.net/2013/04/12-unique-ways-to-get-your-kids-to-eat">especially versatile</a> and can substitute for rice, pizza crust, and is undetectable when added to mashed potatoes.</p> <h2>12. Avocado</h2> <p>Avocado is a versatile fruit full of heart-healthy fat. Even if you are not an avocado fanatic, you can incorporate it into your diet in surprising ways, often replacing unhealthy saturated fat. <a href="http://www.huffingtonpost.com/2014/04/23/avocado-smoothies_n_5193023.html">Avocados make surprisingly good smoothies</a> that often taste more like milkshakes. You can <a href="http://www.thekitchn.com/substitute-this-avocado-for-butter-when-baking-174382">incorporate avocado into your baking</a> and decrease the fat by up to 40%. Incorporating avocado into your diet can also be as easy as using mashed, smooth avocado in place of mayo on sandwiches.</p> <p><em>How do you like to add nutrients to your favorite dishes? Please share in comments!</em></p> <a href="http://www.wisebread.com/12-easy-ways-to-sneak-more-nutrition-into-your-food" class="sharethis-link" title="12 Easy Ways to Sneak More Nutrition Into Your Food" rel="nofollow">ShareThis</a><br /><div id="custom_wisebread_footer"><div id="rss_tagline">This article is from <a href="http://www.wisebread.com/laurel-randolph">Laurel Randolph</a> of <a href="http://www.wisebread.com/12-easy-ways-to-sneak-more-nutrition-into-your-food">Wise Bread</a>, an award-winning personal finance and <a href="http://www.wisebread.com/credit-cards">credit card comparison</a> website. Read more great articles from Wise Bread:</div><div class="view view-similarterms view-id-similarterms view-display-id-block_2 view-dom-id-1"> <div class="view-content"> <div class="item-list"> <ul> <li class="views-row views-row-1 views-row-odd views-row-first"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/10-health-foods-that-are-actually-making-you-fatter">10 Health Foods That Are Actually Making You Fatter</a></span> </div> </li> <li class="views-row views-row-2 views-row-even"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/turbo-charge-your-diet-with-superfoods">Turbo-Charge Your Nutrition With Superfoods</a></span> </div> </li> <li class="views-row views-row-3 views-row-odd"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/7-habits-that-are-quietly-making-you-fat-and-have-nothing-to-do-with-eating">7 Habits That Are Quietly Making You Fat (and Have Nothing to Do With Eating)</a></span> </div> </li> <li class="views-row views-row-4 views-row-even"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/10-things-you-can-do-to-reduce-your-risk-of-diabetes">10 Things You Can Do to Reduce Your Risk of Diabetes</a></span> </div> </li> <li class="views-row views-row-5 views-row-odd views-row-last"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/10-foods-with-the-most-bang-for-your-buck">10 Foods With the Most Bang for Your Buck</a></span> </div> </li> </ul> </div> </div> </div> </div> Health and Beauty diet healthy food nutrients nutrition vegetables Fri, 10 Oct 2014 15:00:07 +0000 Laurel Randolph 1229406 at http://www.wisebread.com 7 Nutrients You Need More Of http://www.wisebread.com/7-nutrients-you-need-more-of <div class="field field-type-filefield field-field-blog-image"> <div class="field-items"> <div class="field-item odd"> <a href="/7-nutrients-you-need-more-of" class="imagecache imagecache-250w imagecache-linked imagecache-250w_linked"><img src="http://www.wisebread.com/files/fruganomics/imagecache/250w/blog-images/iStock_000003400460Smallc.jpg" alt="Healthy fruits" title="Healthy fruits" class="imagecache imagecache-250w" width="250" height="140" /></a> </div> </div> </div> <p>When the US Department of Agriculture released its latest <a href="http://www.healthytheory.com/how-you-can-use-the-2010-dietary-guidelines-to-improve-your-health">Dietary Guidelines for Americans</a> recently, they identified a handful of vitamins and minerals Americans weren't getting enough of. All age and gender groups are now encouraged to increase intake of four of these &quot;Nutrients of Concern&quot; &mdash; <strong>potassium</strong>, <strong>calcium</strong>, <strong>vitamin D</strong>, and <strong>dietary fiber</strong>. Three other nutrients were found to be deficient in the diets of specific groups: nursing mothers, pregnant women, and women planning for pregnancy should increase their intake of <strong>iron </strong>and <strong>folate</strong>; people over age 50 should increase their intake of <strong>vitamin B12</strong>.</p> <p>The <a href="http://www.cnpp.usda.gov/DGAs2010-PolicyDocument.htm">best way</a> to get sufficient nutrients is through a diet rich in fruits and vegetables, lean proteins, and whole grains. Supplementation with multivitamins is also encouraged.</p> <p>That's all well and good. But what are these seven nutrients, exactly? Why should we be taking care that we're taking enough?</p> <h2>Potassium</h2> <p><a href="http://lpi.oregonstate.edu/infocenter/minerals/potassium/">Potassium</a>, sodium, and calcium are the key ingredients of the electrolyte soup that bathes our cells, inside and out. The soup inside our cells has more potassium ions and the soup outside has more sodium ions. Between 20 and 40 percent of resting energy is expended moving potassium and sodium ions to maintain this balance. When people talk about &quot;slow metabolism&quot; or &quot;fast metabolism&quot; this is what they mean.</p> <p>Although the mechanism is not well understood, potassium counteracts sodium's effect of increasing blood pressure. Increased intake may also reduce the risk of kidney stones and bone loss. The new dietary guidelines suggest that an adult consume 4700 milligrams of potassium per day, from a varied diet.</p> <p><strong>Some Good Sources of Potassium:</strong></p> <ul> <li>1 cup Raisins (1089mg)</li> <li>1 cup Lima beans (956mg)</li> <li>1 cup Spinach (838mg)</li> <li>1 Baked potato (702mg)</li> <li>8 oz Nonfat yogurt (579mg)</li> </ul> <h2>Calcium</h2> <p>Everybody knows <a href="http://ods.od.nih.gov/factsheets/Calcium-HealthProfessional">calcium</a> is vital for strong bones and teeth. But calcium is also important for the constriction and relaxation of blood vessels, nerve signal transmission, and muscle contractions. Calcium is important for blood coagulation, too, which allows the blood to clot to stop bleeding. Because of its many uses, calcium level in the blood is carefully monitored and regulated. If calcium falls too low, reserves will be drawn from deposits in the bones, where 99 percent of the body's calcium is found. If calcium deficiency in the blood persists, whether as a result of low intake or poor absorption (such as that caused by vitamin D deficiency), loss of bone mass can occur.</p> <p>Most Americans <a href="http://lpi.oregonstate.edu/infocenter/minerals/calcium/">do not consume</a> enough calcium. Deficiency is harmful whether young or old, but, during a critical stage of bone mass formation, just 25% of boys and 10% of girls ages 9-17 reach their daily recommendation of 1300 mg. The recommendation for adults is 1000 mg.</p> <p><strong>Some Good Sources of Calcium:</strong></p> <ul> <li>8 oz Fortified orange juice (500mg)</li> <li>8 oz Nonfat yogurt (452mg)</li> <li>8 oz Fortified soy milk (299mg)</li> <li>8 oz Nonfat chocolate milk (290mg)</li> <li>1 cup Spinach (244mg)</li> </ul> <h2>Vitamin D</h2> <p><a href="http://lpi.oregonstate.edu/infocenter/vitamins/vitaminD/">Vitamin D</a> is important to bone health because it helps us absorb calcium. Poor calcium absorption triggers our bodies to begin drawing on the stores of calcium in the bones. In children, severe vitamin D deficiency prevents mineralization of calcium in growing bones &mdash; <a href="http://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0001384/">rickets</a> &mdash; and in adults and the elderly it leads to gradual loss of bone minerals or softening of the bones. Vitamin D also boosts the immune system.</p> <p>The new guidelines advise 15 micrograms of vitamin D daily. Our skin synthesizes vitamin D from sunlight, and sunlight remains the best source as few, non-fortified, foods are reliable sources.</p> <p><strong>Some Good Sources of Vitamin D:</strong></p> <ul> <li>3 oz Halibut (4.9mcg)</li> <li>8 oz Fortified orange juice (3.5mcg)</li> <li>8 oz Nonfat chocolate milk (2.8mcg)</li> <li>8 oz Fortified soy milk (2.7mcg)</li> <li>1 hard-boiled egg (1.1mcg)</li> </ul> <h2>Dietary Fiber</h2> <p>The last of the four nutrients of concern for all Americans is <a href="http://lpi.oregonstate.edu/infocenter/phytochemicals/fiber/">dietary fiber</a>, the non-digestible parts of the fruits, vegetables, and grains we consume. Fiber is important for laxation, of course, and it helps prolong the feeling of &quot;fullness&quot; after eating while damping blood sugar spikes. Fiber has been shown to reduce &quot;bad&quot; cholesterol and it may also reduce the risk of obesity, cardiovascular disease, and diabetes.</p> <p>The guidelines advise 25 grams of fiber each day for women and 38 grams for men. Many food products assumed by some consumers to have high fiber content &mdash;pizza crust, breads and other baked goods &mdash; aren't actually good sources of fiber because they are made with refined grains.</p> <p><strong>Some Good Sources of Fiber:</strong></p> <ul> <li>1 cup Lima beans (13.2g)</li> <li>1 Apple (4.4g)</li> <li>2 slices Whole grain bread (4g)</li> <li>1 cup Oatmeal (4g)</li> <li>1/2 cup Dried peaches (3.5g)</li> </ul> <h2>Iron</h2> <p><a href="http://ods.od.nih.gov/factsheets/Iron-HealthProfessional">Iron</a> is everywhere in our bodies, responsible for oxygen storage in the muscles and oxygen transport in the blood. Deep in our cells, iron contributes to the process that generates <a href="http://en.wikipedia.org/wiki/Adenosine_triphosphate">ATP</a>, a fundamental energy storage and transfer enzyme. Iron is also an anti-oxidant, it helps our bodies adjust to low oxygen, and it's needed for DNA synthesis. In short, we need iron for respiration, metabolism, immune response, and growth.</p> <p>The guidelines advise 8 milligrams of iron daily for men. Women who can become pregnant should consume 18 mg. Iron from animal sources, &quot;heme iron&quot; is more readily absorbed (<a href="http://www.wisebread.com/bioavailability-how-to-get-more-nutrients-from-your-food">bioavailability</a>) than &quot;nonheme iron&quot; from plant sources. Pregnant women are encouraged to speak to their health care provider about iron supplements.</p> <p><strong>Some Good Sources of Iron:</strong></p> <ul> <li>1 cup Spinach (6.4mg)</li> <li>1 cup Lima beans (4.5mg)</li> <li>1 cup Oatmeal (2.1mg)</li> <li>1/2 cup Dried peaches (1.69mg)</li> <li>1 Baked potato (1.5mg)</li> </ul> <h2>Folate</h2> <p><a href="http://lpi.oregonstate.edu/infocenter/vitamins/fa/">Folate</a> (or folic acid when taken as a supplement) is important to amino acid metabolism, but it is folate's role in DNA metabolism that earns it its notice here; folate is needed for cell division or reproduction. When we're folate deficient, rapidly dividing cells such as red blood cells produced in the bone marrow are unable to meet demand. In adults, severe deficiency leads to anemia-like symptoms. Sluggish cell division in fetuses, however, retards development and can lead to serious birth defects, notably neural tube defects such as spina bifida. Because of this, folic acid has been added to enriched grain products since 1998.</p> <p>Adult men and women both are advised to consume 400 mcg of dietary folate daily. In addition, women who can become pregnant should supplement their intake with an additional 400 mcg of folic acid. Pregnant women should consume 600 mcg of folate daily, from all sources. Oranges and orange juice, beans and peas and leafy vegetables are all good sources.&nbsp;</p> <p><strong>Some Good Sources of Folate:</strong></p> <ul> <li>1 cup Spinach (262mcg)</li> <li>1 cup Lima beans (156mcg)</li> <li>8 oz Fortified orange juice (47mcg)</li> <li>1 Baked potato (39mcg)</li> <li>8 oz Nonfat yogurt (27mcg)</li> </ul> <h2>B12</h2> <p><a href="http://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional">Vitamin B12</a>, like the other B vitamins, is critical to fundamental metabolic processes. Without it, our bodies would not be able to metabolize proteins and fats for energy. Lack of B12 prevents the synthesis of another biochemical needed for folate absorption, which leads to folate deficiency. B12 deficiency produces several neurologic symptoms, including numbness and tingling of the limbs, memory loss, disorientation, and dementia.</p> <p>The daily recommendation for adults is 2.4 micrograms. Adults 51 or older, however, should supplement by that same amount daily as older adults do not absorb food-bound B12 as readily. B12 is only naturally available from animal sources such as meat, fish, poultry and dairy.</p> <p><strong>Some Good Sources of B12:</strong></p> <ul> <li>8 oz Fortified soy milk (2.1mcg)</li> <li>8 oz Nonfat yogurt (1.4mcg)</li> <li>3 oz Halibut (1.1mcg)</li> <li>8 oz Nonfat chocolate milk (0.8mcg)</li> <li>1 Hard-boiled egg (0.6mcg)<br /> &nbsp;</li> </ul> <p>Here's a sample daily diet that will meet these recommended goals:</p> <style type="text/css"> table.borders-enabled { border-collapse: collapse; border: 1px solid #ccc; } table.borders-enabled th, table.borders-enabled td { border: 1px solid #ccc; } table.borders-enabled tr.table-header td { font-size: 10px; } </style> <table cellspacing="1" cellpadding="1" width="500" class="borders-enabled"> <tbody> <tr class="table-header"> <td>Food</td> <td>Potassium (mg)</td> <td>Calcium (mg)</td> <td>Vitamin D (mcg)</td> <td>Dietary Fiber (mg)</td> <td>Folate (mcg)</td> <td>Iron (mg)</td> <td>Vitamin B12 (mcg)</td> <td>Calories</td> </tr> <tr> <td>1 med banana</td> <td>422</td> <td>6</td> <td>0</td> <td>3.1</td> <td>24</td> <td>0.31</td> <td>0</td> <td>105</td> </tr> <tr> <td>8 oz Fortified orange juice</td> <td>443</td> <td>500</td> <td>3.5</td> <td>0.5</td> <td>47</td> <td>0.32</td> <td>0</td> <td>117</td> </tr> <tr> <td>1/2 cup Dried peaches</td> <td>413</td> <td>12</td> <td>0</td> <td>3.5</td> <td>0</td> <td>1.69</td> <td>0</td> <td>99</td> </tr> <tr> <td>8 oz Nonfat yogurt</td> <td>579</td> <td>452</td> <td>0</td> <td>0</td> <td>27</td> <td>0.2</td> <td>1.38</td> <td>127</td> </tr> <tr> <td>8 oz Nonfat chocolate milk</td> <td>422</td> <td>290</td> <td>2.8</td> <td>1.2</td> <td>12</td> <td>0.68</td> <td>0.8</td> <td>158</td> </tr> <tr> <td>1 med Baked potato</td> <td>702</td> <td>21</td> <td>0</td> <td>3</td> <td>39</td> <td>1.49</td> <td>0</td> <td>128</td> </tr> <tr> <td>3 oz Halibut</td> <td>490</td> <td>8</td> <td>4.9</td> <td>0</td> <td>12</td> <td>0.17</td> <td>1.08</td> <td>94</td> </tr> <tr> <td>1 cup Lima beans</td> <td>956</td> <td>32</td> <td>0</td> <td>13.2</td> <td>156</td> <td>4.5</td> <td>0</td> <td>216</td> </tr> <tr> <td>1 cup Spinach</td> <td>838</td> <td>244</td> <td>0</td> <td>4.4</td> <td>262</td> <td>6.42</td> <td>0</td> <td>50</td> </tr> <tr> <td>3 oz Pork loin</td> <td>386</td> <td>4</td> <td>0.6</td> <td>0</td> <td>7</td> <td>0.66</td> <td>0.52</td> <td>190</td> </tr> <tr> <td>1/2 cup Plantains</td> <td>358</td> <td>2</td> <td>0</td> <td>1.8</td> <td>20</td> <td>0.45</td> <td>0</td> <td>89</td> </tr> <tr> <td>1 Hard-boiled egg</td> <td>63</td> <td>25</td> <td>1.1</td> <td>0</td> <td>22</td> <td>0.59</td> <td>0.56</td> <td>78</td> </tr> <tr> <td>8 oz Fortified soy milk</td> <td>296</td> <td>299</td> <td>2.7</td> <td>0.5</td> <td>22</td> <td>1.02</td> <td>2.07</td> <td>104</td> </tr> <tr> <td>1 med Apple</td> <td>195</td> <td>11</td> <td>0</td> <td>4.4</td> <td>5</td> <td>0.22</td> <td>0</td> <td>95</td> </tr> <tr> <td>1 cup Oatmeal</td> <td>164</td> <td>21</td> <td>0</td> <td>4</td> <td>14</td> <td>2.11</td> <td>0</td> <td>166</td> </tr> <tr> <td>2 slices Whole grain bread</td> <td>69</td> <td>30</td> <td>0</td> <td>4</td> <td>14</td> <td>0.68</td> <td>0</td> <td>138</td> </tr> <tr> <td>12 Almonds</td> <td>202</td> <td>76</td> <td>0</td> <td>3.1</td> <td>15</td> <td>1.09</td> <td>0</td> <td>169</td> </tr> <tr> <td>&nbsp;</td> <td>&nbsp;</td> <td>&nbsp;</td> <td>&nbsp;</td> <td>&nbsp;</td> <td>&nbsp;</td> <td>&nbsp;</td> <td>&nbsp;</td> <td>&nbsp;</td> </tr> <tr> <td>Total</td> <td>6998</td> <td>2033</td> <td>15.6</td> <td>46.7</td> <td>698</td> <td>26.14</td> <td>6.41</td> <td>2123</td> </tr> <tr> <td>Goal&nbsp;</td> <td>A:4700</td> <td>A:1000</td> <td>A:15</td> <td>M:38 W:25</td> <td>A:400 PW:600</td> <td>M:8 W:18</td> <td>A:2.4 51+:2.6</td> <td>&nbsp;</td> </tr> </tbody> </table><a href="http://www.wisebread.com/7-nutrients-you-need-more-of" class="sharethis-link" title="7 Nutrients You Need More Of" rel="nofollow">ShareThis</a><div class="field field-type-text field-field-guestpost-blurb"> <div class="field-label">Guest Post Blurb:&nbsp;</div> <div class="field-items"> <div class="field-item odd"> This is a post by Lars Peterson from our sister blog, <a href="http://www.healthytheory.com">Healthy Theory</a>. Visit Healthy Theory for tips and news to take control of your own health! </div> </div> </div> <br /><div id="custom_wisebread_footer"><div id="rss_tagline">This article is from <a href="http://www.wisebread.com/healthy-theory">Healthy Theory</a> of <a href="http://www.wisebread.com/7-nutrients-you-need-more-of">Wise Bread</a>, an award-winning personal finance and <a href="http://www.wisebread.com/credit-cards">credit card comparison</a> website. Read more great articles from Wise Bread:</div><div class="view view-similarterms view-id-similarterms view-display-id-block_2 view-dom-id-2"> <div class="view-content"> <div class="item-list"> <ul> <li class="views-row views-row-1 views-row-odd views-row-first"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/great-ways-to-get-calcium">Great Ways to Get Calcium</a></span> </div> </li> <li class="views-row views-row-2 views-row-even"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/12-easy-ways-to-sneak-more-nutrition-into-your-food">12 Easy Ways to Sneak More Nutrition Into Your Food</a></span> </div> </li> <li class="views-row views-row-3 views-row-odd"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/herbal-supplements-know-what-you-re-getting">Herbal Supplements: Know What You’re Getting!</a></span> </div> </li> <li class="views-row views-row-4 views-row-even"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/what-you-can-learn-from-people-who-take-vitamins-its-not-what-you-think">What You Can Learn From People Who Take Vitamins (It&#039;s Not What You Think)</a></span> </div> </li> <li class="views-row views-row-5 views-row-odd views-row-last"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/bioavailability-how-to-get-more-nutrients-from-your-food">Bioavailability: How to Get More Nutrients from Your Food</a></span> </div> </li> </ul> </div> </div> </div> </div> Health and Beauty b12 calcium fiber folate nutrients potassium vitamin D vitamins Fri, 25 Mar 2011 11:36:09 +0000 Healthy Theory 511550 at http://www.wisebread.com Bioavailability: How to Get More Nutrients from Your Food http://www.wisebread.com/bioavailability-how-to-get-more-nutrients-from-your-food <div class="field field-type-filefield field-field-blog-image"> <div class="field-items"> <div class="field-item odd"> <a href="/bioavailability-how-to-get-more-nutrients-from-your-food" class="imagecache imagecache-250w imagecache-linked imagecache-250w_linked"><img src="http://www.wisebread.com/files/fruganomics/imagecache/250w/blog-images/frutsveggies2_0_0.jpg" alt="fruits and veggies" title="fruits and veggies" class="imagecache imagecache-250w" width="250" height="166" /></a> </div> </div> </div> <p>Not everything we eat gets absorbed and used by our body. Our cooking and digestive process destroys and degrades nutrients before our body can use it. The amount of nutrients that is actually absorbed in our system is called <a href="http://www.answers.com/topic/bioavailability">bioavailability</a>. Understanding how different foods react with one another can help you get more nutrients from your meal. Here are 5 ways to get more from the food we eat.</p> <h3>Add lemon to your tea</h3> <p>Adding a squirt of lemon to green tea can <a href="http://www.sciencedaily.com/releases/2007/11/071113163016.htm">increase the amount of catechins</a> your body will absorb. Catechins are one of the many health-promoting qualities in green tea, but is unstable in environments like our intestines. Less than 20 percent remain after digestion. Adding lemon juice caused 80 percent of the catechins to remain.</p> <h3>Have OJ with your meal</h3> <p>Iron found in red meat (haem iron) is readily absorbed in the body. However, the iron found in other sources, like spinach, contains non-haem iron which is not as readily absorbed. Having something like orange juice (or anything with vitamin C) with your meal <a href="http://news.bbc.co.uk/2/hi/health/4777607.stm">changes the non-haem iron to heam iron</a>. It's important to know too that the phenols found in tea and coffee, and calcium in dairy products inhibit iron absorption, and shouldn't be consumed in conjunction with iron rich foods (this includes <a href="http://www.nursinginpractice.com/default.asp?title=Newresearchconfirmswinning%22eggsandC%22combination&amp;page=article.display&amp;article.id=14281">eggs</a>).</p> <h3>Cook your tomatoes and carrots</h3> <p>Tomatoes have lycopene, a great antioxidant that is much better absorbed when cooked. Fresh tomatoes have a total antioxidant potential of about 80. But boil them, and the antioxidant potential goes up five or six-fold. This happens because the lycopene in the raw tomato has been transformed to trans-lycopene in the cooked version, and <a href="http://news.bbc.co.uk/2/hi/health/4777607.stm">trans-lycopene is much more readily absorbed</a>. The downside is that vitamin C is degraded when cooked. Additionally, cooking carrots makes the beta-carotene, another form of antioxidant, more available as well.</p> <h3>Put some fat in your salad</h3> <p>Fat-soluble nutrients like lycopene, beta carotene, and <a href="http://news.bbc.co.uk/2/hi/health/4777607.stm">lutein</a> needs a little help getting absorbed into your system, specifically from fat. This applies the most to salads because the vegetables aren't prepared with anything except the dressing, and a <a href="http://www.jamesline.com/news/press/?ID=2715&amp;i=0&amp;SIDS=">study</a> shows that the best dressing to use is actually <em>not</em> the fat-free kind. This doesn't mean drenching your salad in fatty dressing, but making sure to use natural and <a href="http://www.naturalnews.com/001545.html">healthy fats</a> so it doesn't become a counterproductive strategy. Adding healthy fats like <a href="http://www.ag.ohio-state.edu/~news/story.php?id=3065">avocado</a> and olive oil into your salad will <a href="http://www.webmd.com/diet/news/20040727/fat-helps-vegetables-go-down">raise the nutrient levels</a> effectively without raising your weight or cholesterol levels at the same time.</p> <h3>Black pepper isn't just for seasoning</h3> <p>Sprinkling a <a href="http://www.naturalnews.com/024829.html ">dash of black pepper</a> does more than please your taste buds. The piperine in it increases the bioavailability of many substances through a bunch of cool processes, which results in more nutrients reaching your cells.&nbsp; Not only that, but did you know piperine can act as an anti-depressant, pain reliever, and antacid, boost brain functioning, <em>and</em> help you sleep?! Can someone please pass the pepper STAT!</p> <a href="http://www.wisebread.com/bioavailability-how-to-get-more-nutrients-from-your-food" class="sharethis-link" title="Bioavailability: How to Get More Nutrients from Your Food" rel="nofollow">ShareThis</a><div class="field field-type-text field-field-guestpost-blurb"> <div class="field-label">Guest Post Blurb:&nbsp;</div> <div class="field-items"> <div class="field-item odd"> <p>This is a post from our sister blog, <a href="http://healthytheory.com/">Healthy Theory</a>. Visit Healthy Theory for more health tips and news.</p> <ul> <li><a href="http://healthytheory.com/boost-your-memory-with-a-nap">Boost Your Memory with a Nap</a></li> <li><a href="http://healthytheory.com/bigger-vegatables-less-nutrients">Bigger Vegetables, Less Nutrients</a></li> <li><a href="http://healthytheory.com/eating-less-may-help-you-live-longer">Eating Less May Help You Live Longer</a></li> <li><a href="http://healthytheory.com/hot-flashes-10-ways-to-keep-your-cool">Hot Flashes: 10 Ways to Keep Your Cool</a></li> </ul> </div> </div> </div> <br /><div id="custom_wisebread_footer"><div id="rss_tagline">This article is from <a href="http://www.wisebread.com/healthy-theory">Healthy Theory</a> of <a href="http://www.wisebread.com/bioavailability-how-to-get-more-nutrients-from-your-food">Wise Bread</a>, an award-winning personal finance and <a href="http://www.wisebread.com/credit-cards">credit card comparison</a> website. Read more great articles from Wise Bread:</div><div class="view view-similarterms view-id-similarterms view-display-id-block_2 view-dom-id-3"> <div class="view-content"> <div class="item-list"> <ul> <li class="views-row views-row-1 views-row-odd views-row-first"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/7-nutrients-you-need-more-of">7 Nutrients You Need More Of</a></span> </div> </li> <li class="views-row views-row-2 views-row-even"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/herbal-supplements-know-what-you-re-getting">Herbal Supplements: Know What You’re Getting!</a></span> </div> </li> <li class="views-row views-row-3 views-row-odd"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/multivitamins-arent-as-good-as-you-think-eat-these-real-foods-instead">Multivitamins Aren&#039;t as Good as You Think: Eat These Real Foods Instead</a></span> </div> </li> <li class="views-row views-row-4 views-row-even"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/great-ways-to-get-calcium">Great Ways to Get Calcium</a></span> </div> </li> <li class="views-row views-row-5 views-row-odd views-row-last"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/pom-wonderful">Pom - Wonderful?</a></span> </div> </li> </ul> </div> </div> </div> </div> Food and Drink bioavailability nutrients vitamins Wed, 28 Oct 2009 14:00:02 +0000 Healthy Theory 3763 at http://www.wisebread.com