vitamins http://www.wisebread.com/taxonomy/term/4096/all en-US Multivitamins Aren't as Good as You Think: Eat These Real Foods Instead http://www.wisebread.com/multivitamins-arent-as-good-as-you-think-eat-these-real-foods-instead <div class="field field-type-filefield field-field-blog-image"> <div class="field-items"> <div class="field-item odd"> <a href="/multivitamins-arent-as-good-as-you-think-eat-these-real-foods-instead" class="imagecache imagecache-250w imagecache-linked imagecache-250w_linked"><img src="http://www.wisebread.com/files/fruganomics/imagecache/250w/blog-images/food-stk72169cor.jpg" alt="spinach" title="spinach" class="imagecache imagecache-250w" width="250" height="141" /></a> </div> </div> </div> <p>Before you head to the store, take heed! You don't need to stock your medicine cabinet with expensive vitamins and supplements to experience optimum health. In fact, many experts agree that concentrated pills are often a waste of money. And some popular vitamins may even <a href="http://health.usnews.com/health-news/diet-fitness/articles/2012/02/24/popular-but-dangerous-3-vitamins-that-can-hurt-you">be harmful to the body</a> if taken incorrectly. (See also: <a href="http://www.wisebread.com/what-you-can-learn-from-people-who-take-vitamins-its-not-what-you-think?ref=seealso">What You Can Learn From People Who Take Vitamins</a>)</p> <p>Most of us turn to vitamins to fill gaps in our nutrition that we should really correct with eating whole foods. More specifically, superfoods can improve our vitamin and mineral stores and taste good while they're at it. So, pocket the money you spend on vitamins and put it toward your next grocery bill. Not only will you enjoy better health, but you may also learn to love some new tastes and textures.</p> <p>Here are 10 frugal foods that are packed with good-for-you nutrients.</p> <h2>1. Kale</h2> <p>Of all the superfoods, <a href="http://en.wikipedia.org/wiki/Kale">kale has become an international favorite</a>. This dark, leafy green is teeming with vitamins A and C. At over 100% of the daily dose per cup, there's no need to supplement. Kale is also a plant-based calcium source. To save on this nutrient staple, try your local farmers market or buying in bulk. In addition, some varieties (standard versus Tuscan or Dinosaur kale) tend to be a better bargain than others.</p> <h2>2. Spinach</h2> <p>Popeye knew his stuff. With 66% of the daily requirement for folate per cooked cup, <a href="http://www.healthaliciousness.com/articles/foods-high-in-folate-vitamin-B9.php">spinach is a wonderful addition</a> to any diet. This dark green is also high in vitamin A. I like to buy frozen spinach, which lasts longer than fresh, but still contains all the essential nutrients. (See also: <a href="http://www.wisebread.com/35-tasty-ways-to-use-frozen-spinach?ref=seealso">35 Tasty Ways to Use Frozen Spinach</a>)</p> <h2>3. Sweet Potatoes</h2> <p>Potatoes are notoriously affordable and in high supply. The next time you're at the store, stock up on any variety &mdash; but <a href="http://en.wikipedia.org/wiki/Sweet_potato">especially sweet potatoes</a>. A cubed cup of sweet potatoes will give you a hefty 377% for your daily requirement of vitamin A, making them one of the best natural sources of beta-carotene. You'll also get 15%of vitamin B6 and potassium to boot.</p> <h2>4. Cauliflower</h2> <p>Whoever said to &quot;eat your colors&quot; is only half right. White cauliflower is an amazing <a href="http://en.wikipedia.org/wiki/Cauliflower">supplier of vitamin C</a>, calcium, iron, and magnesium, and vitamin B6. It has a little of everything that &mdash; in combination with other whole foods &mdash; will help you get complete nutrition on the daily without supplementation. Plus, one head goes a long way in a variety of recipes, helping you get more bang for your buck.</p> <h2>5. Avocados</h2> <p>What most vitamins don't include is a dose of healthy fats that help brain function and satiety. <a href="http://en.wikipedia.org/wiki/Avocado">Avocados contain</a> 20% of your daily requirement for potassium, and also 21 grams of healthy fats per cup. These fats are the monounsaturated fats that are responsible for <a href="http://www.heart.org/HEARTORG/GettingHealthy/FatsAndOils/Fats101/Monounsaturated-Fats_UCM_301460_Article.jsp">reducing bad cholesterol</a> and lowering your risk of heart disease and other other related illnesses. I've found avocados on the cheap at discount grocers like Aldi. Otherwise, stock up when they're on sale &mdash; you can actually freeze <a href="http://www.avocadocentral.com/how-to/how-to-store-how-to-ripen-avocados">pureed avocados</a> for use in guacamole and other dips!</p> <h2>6. Salmon</h2> <p>If you've ever considered adding an omega-3 supplement to your regimen, first look at adding it to your diet. Many fish (salmon being a good, low-mercury choice) contain this essential fatty-acid that researchers say is responsible for a &quot;decreased <a href="http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyDietGoals/Fish-and-Omega-3-Fatty-Acids_UCM_303248_Article.jsp">risk of arrhythmias</a> . . . triglyceride levels, slow growth rate of atherosclerotic plaque, and lower blood pressure.&quot; One 3-ounce serving of <a href="http://seafoodhealthfacts.org/seafood_nutrition/practitioners/omega3_content.php">cooked salmon contains</a> 1,500 mg, and experts at the the Mayo Clinic recommend eating it <a href="http://www.mayoclinic.org/drugs-supplements/omega-3-fatty-acids-fish-oil-alpha-linolenic-acid/dosing/hrb-20059372">twice a week</a>. A budget-friendly option is canned salmon. (See also: <a href="http://www.wisebread.com/50-ways-to-use-canned-salmon?ref=seealso">50 Ways to Use Canned Salmon</a>)</p> <h2>7. Eggs</h2> <p>The incredible edible egg is my favorite cheap protein go-to. Did you know that <a href="http://www.mensfitness.co.uk/nutrition/3370/eggs-nature%E2%80%99s-superfood">eggs are also a great source of choline</a>? Each contains 250 mg of the recommended 550 mg pregnant women should get each day to support fetal brain development. (The rest of us can benefit from better memory skills, too, along with vitamins A and E.) However, don't stock up on liquid egg whites. While protein is contained in the whites, the majority of the vitamins and other benefits are in the yolk.</p> <h2>8. Bananas</h2> <p>Perhaps the cheapest option of all, <a href="http://en.wikipedia.org/wiki/Banana#Nutrition">bananas contain</a> 20% of your daily B6, along with a respectable amount of potassium, magnesium, and vitamin C. And that's just in one medium-sized natural package. Though they're already inexpensive, you can save your pennies by buying conventional versus organic, as bananas are not on the <a href="http://www.pbs.org/wnet/need-to-know/health/the-dirty-dozen-and-clean-15-of-produce/616/">dirty dozen</a> produce list. (See also: <a href="http://www.wisebread.com/curing-warts-removing-splinters-and-19-other-bizarre-uses-for-banana-peels?ref=seealso">19 Bizarre Uses for Banana Peels</a>)</p> <h2>9. Almonds</h2> <p>Though nuts may seem expensive, it's important to consider the nutrients they provide. An <a href="http://en.wikipedia.org/wiki/Almond#Nutrition">ounce of raw almonds contains</a> 19% of your daily requirement for magnesium, as well as 7% for calcium and 6 grams of protein. Best of all, this same serving packs 37% of your daily value for vitamin E. To save on almonds and other nuts, check out your grocers bulk foods section. You can also buy dry roasted and make your own lower-cost nut butters from scratch. (See also: <a href="http://www.wisebread.com/the-best-and-worst-nuts-by-nutrition-and-price?ref=seealso">The Best and Worst Nuts, By Nutrition and Price</a>)</p> <h2>10. Cabbage</h2> <p>I tend to overlook cabbage when drafting my weekly menu plans, but I'm going to add this healthy ingredient onto my next grocery list. A single <a href="http://foodfacts.mercola.com/cabbage.html">serving of cabbage contains</a> up to 85% of your daily vitamin K requirement plus 54% of vitamin C, among other things. Not only is cabbage cheap, but it's also lasts a really long time in your refrigerator &mdash; less food waste means more dollars in your pocket. (See also: <a href="http://www.wisebread.com/15-delicious-ways-to-prepare-a-humble-head-of-cabbage?ref=seealso">15 Delicious Ways to Prepare a Humble Head of Cabbage</a>)</p> <p><em>What're your favorite multivitamin supplements? Please share in comments!</em></p> <a href="http://www.wisebread.com/multivitamins-arent-as-good-as-you-think-eat-these-real-foods-instead" class="sharethis-link" title="Multivitamins Aren&#039;t as Good as You Think: Eat These Real Foods Instead" rel="nofollow">ShareThis</a><br /><div id="custom_wisebread_footer"><div id="rss_tagline">This article is from <a href="http://www.wisebread.com/ashley-marcin">Ashley Marcin</a> of <a href="http://www.wisebread.com/multivitamins-arent-as-good-as-you-think-eat-these-real-foods-instead">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/herbal-supplements-know-what-you-re-getting">Herbal Supplements: Know What You’re Getting!</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/6-foods-scientifically-proven-to-increase-your-lifespan">6 Foods Scientifically Proven to Increase Your Lifespan</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/curing-warts-removing-splinters-and-19-other-bizarre-uses-for-banana-peels">Curing Warts, Removing Splinters, and 19 Other Bizarre Uses for Banana Peels</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/breaking-the-bread-code-how-to-get-the-freshest-loaf">Breaking the Bread Code: How to Get the Freshest Loaf</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/12-foods-nutritionists-say-you-should-splurge-on">12 Foods Nutritionists Say You Should Splurge On</a></span> </div> </li> </ul> </div> </div> </div> </div> Food and Drink General Tips minerals superfoods supplements vitamins Mon, 12 May 2014 08:24:23 +0000 Ashley Marcin 1138598 at http://www.wisebread.com What You Can Learn From People Who Take Vitamins (It's Not What You Think) http://www.wisebread.com/what-you-can-learn-from-people-who-take-vitamins-its-not-what-you-think <div class="field field-type-filefield field-field-blog-image"> <div class="field-items"> <div class="field-item odd"> <a href="/what-you-can-learn-from-people-who-take-vitamins-its-not-what-you-think" class="imagecache imagecache-250w imagecache-linked imagecache-250w_linked"><img src="http://www.wisebread.com/files/fruganomics/imagecache/250w/blog-images/pills-185989225.jpg" alt="multivitamins" title="multivitamins" class="imagecache imagecache-250w" width="250" height="141" /></a> </div> </div> </div> <p>For decades, in study after study, people who take vitamin supplements have been shown to be healthier than people who don't. And yet, for just as long, in every good randomized trial where some people were given a supplement and others a placebo, taking the supplement gave no benefit. New published reports mean we finally have enough data to draw some definite conclusions. (See also: <a href="http://www.wisebread.com/herbal-supplements-know-what-you-re-getting?ref=seealso">Know What You're Getting With Herbal Supplements</a>)</p> <p>The studies that suggested there might be a benefit were <em>associational studies</em>. Take a large population and divide them into the people who take supplements and the people who don't. Then, look at rates of various diseases for each group. In study after study, people who take supplements are healthier.</p> <p>Scientists know that sort of study has limitations, so the next step would always be a proper randomized trial. Take a group of people and give them all a pill to take &mdash; with half the pills being a supplement and half the pills being a placebo. In those studies, in study after study, the people given the supplements did no better than the people given the placebo.</p> <h2>Vitamins Don't Improve Health &mdash; Habits Do</h2> <p>There's a reason why the sort of people who take supplements are healthier &mdash; they're different from the people who don't. They tend to be people who care more about their health. They eat more vegetables and less cured meats. They're less likely to smoke or to use alcohol to excess. They exercise more. They're more affluent. They get medical care when they have a health problem, and they get regular checkups. (See also: <a href="http://www.wisebread.com/the-6-most-important-health-appointments-you-must-stop-avoiding?ref=seealso">6 Most Important Health Appointments</a>)</p> <p>Taking supplements is a marker for those behaviors &mdash; behaviors that actually improve your health.</p> <p>Actually taking supplements, however, turns out to be a big waste of money. Worse, in many cases they actually do harm. (See also: <a href="http://www.wisebread.com/20-healthy-habits-that-can-hurt-you?ref=seealso">Healthy Habits That Can Hurt You</a>)</p> <ul> <li>Three trials of multivitamins, and twenty-four studies of single or paired vitamins randomly assigned for 400,000 people showed no beneficial effects on mortality, heart disease, or cancer.<br /> &nbsp;</li> <li>A large, long-term study showed a daily multivitamin did nothing to prevent cognitive decline among men age 65 or older. Similarly, multivitamins, B vitamins, E and C, and omega-3 fatty acids did nothing to improve cognitive function in people with mild to moderate dementia.<br /> &nbsp;</li> <li>High-dose multivitamins given to people who'd had a heart attack did nothing to prevent a recurrence.<br /> &nbsp;</li> <li>Antioxidants don't prevent chronic diseases, nor do folic acid or B vitamins.<br /> &nbsp;</li> <li>Taking β-carotene makes people with lung cancer die sooner.<br /> &nbsp;</li> <li>Taking high doses of vitamin E seems to make everybody die sooner.</li> </ul> <p>For details and links to references, see <a href="http://annals.org/article.aspx?articleid=1789253">Enough Is Enough: Stop Wasting Money on Vitamin and Mineral Supplements</a> in Annals of Internal Medicine. (Most of the references are behind paywalls, but the summary is free.)</p> <p>There's one possible exception: Vitamin D. If you live somewhere with long, dark winters &mdash; and especially if you always wear sunscreen when you're out in the sun &mdash; then maybe vitamin D supplements will do you some good. It doesn't take much sunshine to make your own vitamin D, though, if you've got pale skin. A ten-minute mid-day walk would be great. Just walking across the parking lot and back a couple of times a day will do the trick, if your arms and face are exposed to the sun. If you've got dark skin, it will take longer. (See also: <a href="http://www.wisebread.com/10-surprising-benefits-of-a-10-minute-walk?ref=seealso">Surprising Benefits of a 10-Minute Walk</a>)</p> <p>Also, the study specifically didn't try to look at prenatal vitamins. There's good evidence that folic acid supplements taken early in pregnancy prevent spina bifida. Go with whatever your doctor says, when it comes to prenatal care.</p> <p>Eat better. Exercise more. Get regular checkups. Get your flu shot. Do all the things that the sort of person who takes supplements does. But you can quit spending money on supplements.</p> <p><em>If you take multivitamins, will you continue to now that the science seems to be clear? Please share in comments!</em></p> <a href="http://www.wisebread.com/what-you-can-learn-from-people-who-take-vitamins-its-not-what-you-think" class="sharethis-link" title="What You Can Learn From People Who Take Vitamins (It&#039;s Not What You Think)" rel="nofollow">ShareThis</a><br /><div id="custom_wisebread_footer"><div id="rss_tagline">This article is from <a href="http://www.wisebread.com/philip-brewer">Philip Brewer</a> of <a href="http://www.wisebread.com/what-you-can-learn-from-people-who-take-vitamins-its-not-what-you-think">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/herbal-supplements-know-what-you-re-getting">Herbal Supplements: Know What You’re Getting!</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/great-ways-to-get-calcium">Great Ways to Get Calcium</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-nutrients-you-need-more-of">7 Nutrients You Need More Of</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/sex-drugs-rock-n-roll-and-other-surprisingly-healthy-activities">Sex, Drugs, Rock &#039;n Roll — And Other Surprisingly Healthy Activities</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/6-foods-scientifically-proven-to-increase-your-lifespan">6 Foods Scientifically Proven to Increase Your Lifespan</a></span> </div> </li> </ul> </div> </div> </div> </div> Health and Beauty healthy habits multivitamins vitamins Wed, 23 Apr 2014 09:36:21 +0000 Philip Brewer 1136566 at http://www.wisebread.com Herbal Supplements: Know What You’re Getting! http://www.wisebread.com/herbal-supplements-know-what-you-re-getting <div class="field field-type-filefield field-field-blog-image"> <div class="field-items"> <div class="field-item odd"> <a href="/herbal-supplements-know-what-you-re-getting" class="imagecache imagecache-250w imagecache-linked imagecache-250w_linked"><img src="http://www.wisebread.com/files/fruganomics/imagecache/250w/blog-images/supplements.jpg" alt="Supplement bottle" title="Supplement bottle" class="imagecache imagecache-250w" width="250" height="154" /></a> </div> </div> </div> <p>The natural health market abounds with herbal supplement companies, each of which promises to provide you with the best, healthiest supplements around. This one has all natural, organic ingredients. That one uses only herbs and no other substances ever. This other one says that its supplements have the highest quality ingredients around. It all sounds so good until you realize that you really don&rsquo;t know exactly where the ingredients for the supplements come from, how effective they are, or which companies produce the highest quality products. (See also: <a href="http://getcurrency.com/dining-travel/organic-and-local-doesnt-always-mean-green">&quot;Organic&quot; and &quot;Local&quot; Doesn't Always Mean &quot;Green&quot;</a> via Currency)</p> <p>Here are four pointers to help you find out more about what you&rsquo;re taking.</p> <h3>Step&nbsp;One: Background Research</h3> <p>The best thing to do before picking a brand is research the company that makes it. The Food and Drug Administration (FDA) requires all supplement manufacturers to <a href="http://www.fda.gov/Food/GuidanceComplianceRegulatoryInformation/GuidanceDocuments/DietarySupplements/DietarySupplementlabelingguide/ucm070519.htm">include their addresses and phone number</a>s. Call the company to find out how it certifies its products and whether it follows FDA guidelines for manufacturing dietary supplements. You can also ask where they make their products, since companies with on-site labs have more control over their ingredients.</p> <h3>Step Two: Read the Labels, Then Compare</h3> <p>Certainly, it helps to read the labels for each herbal supplement you want to take. The problem is that similar supplements from different companies usually contain almost the same ingredients, with a few variations. The United States National Library of Medicine provides information on companies, brands, and supplement ingredients in its <a href="http://dietarysupplements.nlm.nih.gov/dietary/">Dietary Supplements Labels Database</a>. The database also outlines any side effects or consequences of specific herbal supplements.</p> <h3>Step Three: Check Out Product Certifications</h3> <p>No law exists that requires supplement manufacturers to certify their products, but the more well-reputed ones do. Independent organizations, such as <a href="http://www.nsf.org/">NSF International</a>, test various foods, water products, and supplements for contamination and certify the ones that pass. The process is voluntary for companies to use. A product certified by NSF International is guaranteed to be free of contamination and safe to use. <a href="http://www.consumerlab.com/">ConsumerLab.com</a>, on the other hand, randomly tests products off the shelves and publishes reports on their findings.</p> <h3>Step Four: Get Some Official Recommendations</h3> <p>Lots of health and wellness organizations have a wealth of information about good supplements, or they have a favorite brand that they can recommend. Organizations such as the <a href="http://naturopathic.org/">American Association of Naturopathic Physicians</a> also provide direct feedback on which supplement companies produce the best, highest-quality products. Call the organization directly and ask to speak with a resident doctor. Your local natural medicine clinic or nutritionist will also have the latest information.</p> <p>Herbal supplements can help <a href="http://www.wisebread.com/44-ways-to-improve-your-health-and-happiness">boost your health</a>, keep your digestive system in great shape, and overcome lingering illnesses or health problems. It&rsquo;s just a matter of picking the right brand and the right type of supplement. So get researching and supplementing!</p> <a href="http://www.wisebread.com/herbal-supplements-know-what-you-re-getting" class="sharethis-link" title="Herbal Supplements: Know What You’re Getting!" rel="nofollow">ShareThis</a><br /><div id="custom_wisebread_footer"><div id="rss_tagline">This article is from <a href="http://www.wisebread.com/sasha-a-rae">Sasha A. Rae</a> of <a href="http://www.wisebread.com/herbal-supplements-know-what-you-re-getting">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/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/6-foods-scientifically-proven-to-increase-your-lifespan">6 Foods Scientifically Proven to Increase Your Lifespan</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/should-there-be-a-fat-tax-on-junk-food">Should There Be a &quot;Fat Tax&quot; on Junk Food?</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/book-review-in-defense-of-food">Book review: In Defense of Food</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/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> </ul> </div> </div> </div> </div> Consumer Affairs Food and Drink Health and Beauty nutrition supplements vitamins Tue, 17 May 2011 10:00:24 +0000 Sasha A. Rae 543652 at http://www.wisebread.com Great Ways to Get Calcium http://www.wisebread.com/great-ways-to-get-calcium <div class="field field-type-filefield field-field-blog-image"> <div class="field-items"> <div class="field-item odd"> <a href="/great-ways-to-get-calcium" class="imagecache imagecache-250w imagecache-linked imagecache-250w_linked"><img src="http://www.wisebread.com/files/fruganomics/imagecache/250w/blog-images/iStock_000005073247Small.jpg" alt="Woman drinking milk" title="Woman drinking milk" class="imagecache imagecache-250w" width="250" height="166" /></a> </div> </div> </div> <p>May is <a href="http://www.nof.org/">National Osteoporosis Awareness and Prevention Month</a>, which means it's time to find out how to keep those bones strong! In addition to building strong bones, calcium helps with other functions of the body including muscles, nerves, managing weight, and healthy blood pressure.</p> <p>The recommended daily allowance of calcium is 1,000 mg for adults (slightly more for teenagers and those over 50). A serving of milk contains about 300 mg of calcium, so you need at least three glasses per day, which many of us don't get.</p> <p>Everyone knows that milk is an excellent source of calcium. However, not everyone drinks it for various reasons. Whether you are a vegan, lactose intolerant, or simply don't like the taste, fear not, for there are many alternatives you're sure to love! Here are eight great ways to get the calcium your body needs without getting a milk mustache. (See also: <a href="http://www.wisebread.com/powdered-milk-solutions-for-dairy-lovers">Powdered Milk Solutions for Dairy Lovers</a>)</p> <h3>1. In the Morning Meal</h3> <p>It's easy to get calcium in your diet from the first meal of the day. Oatmeal provides 100&ndash;150 mg of calcium, while a bowl of cereal can add another 100 mg. <a href="http://www.iofbonehealth.org/patients-public/about-osteoporosis/prevention/nutrition/calcium-rich-foods.html">Yogurt contains over 200 mg of calcium</a>, and did you know that even a slice of bread contains 50 mg of calcium? Throw a piece of cheese on top, and you'll be off to a good start!</p> <h3>2. An Apricot a Day...</h3> <p>For those fruit lovers out there, you're in luck! A daily serving of apricots contains about 120 mg of calcium, while figs contain a whopping 500 mg! Eat a few of these, and you'll be halfway to your daily goal!</p> <h3>3. Catching Some Rays</h3> <p>Vitamin D is crucial to your body's absorption of calcium. Milk is often fortified with vitamin D, but it if isn't, just spend a little time in the sun! Your body makes vitamin D when exposed to the sun, so taking a 15 to 30 minute walk during lunch two to three times a week can reduce the amount of calcium you need.</p> <h3>4. The Popeye Method</h3> <p>Spinach has over 275 mg of calcium in a cup, so a spinach lasagna with ricotta cheese (another 500 mg+ per cup) can go a long way toward fulfilling your daily value while still tasting great! Other calcium-rich veggies include kale, parsley, broccoli, and other dark green leafy vegetables.</p> <h3>5. Tofu: Good News for Vegans</h3> <p><a href="http://www.wisebread.com/soy-milk-tofu-and-veggie-burgers-for-pennies-anyone">Tofu</a> is another excellent source of calcium. A serving contains over 500 mg of calcium, so even vegans, who are often left out in the cold when it comes to getting the nutrients they need, can still find ways to get calcium in their diets.</p> <h3>6. Beans, Beans, They're Good For Your...Bones</h3> <p>Weighing in with about 75 mg of calcium per serving (of just three tablespoons) are red kidney beans, so throwing these in a salad can be a great way to add that much-needed calcium. Add another 50 mg with chickpeas, and top it off with some baked beans, which add about 75 mg more calcium.</p> <h3>7. Going Nuts</h3> <p>A serving of <a href="http://www.wisebread.com/the-best-and-worst-nuts-by-nutrition-and-price">almonds or walnuts</a> contains almost 100 mg of calcium, and they're a great way to gain valuable energy for those on low-carb diets. And sesame seeds are packed with calcium!</p> <h3>8. Adding a Little Extra</h3> <p>If you don't like milk, what's better in the morning than a cup of orange juice infused with calcium? A glass of calcium-fortified orange juice contains 300 mg of calcium, about the same amount of calcium contained in a glass of milk.</p> <p>Many people don't get enough calcium, but by making it a priority and paying attention to ingredients, it doesn't have to be a burden to get your bones nice and strong! Happy National Osteoporosis Awareness and Prevention Month!</p> <a href="http://www.wisebread.com/great-ways-to-get-calcium" class="sharethis-link" title="Great Ways to Get Calcium" rel="nofollow">ShareThis</a><br /><div id="custom_wisebread_footer"><div id="rss_tagline">This article is from <a href="http://www.wisebread.com/daniel-packer">Daniel Packer</a> of <a href="http://www.wisebread.com/great-ways-to-get-calcium">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-4"> <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/herbal-supplements-know-what-you-re-getting">Herbal Supplements: Know What You’re Getting!</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/6-foods-scientifically-proven-to-increase-your-lifespan">6 Foods Scientifically Proven to Increase Your Lifespan</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/book-review-in-defense-of-food">Book review: In Defense of Food</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/turbo-charge-your-diet-with-superfoods">Turbo-Charge Your Nutrition With Superfoods</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/7-nutrients-you-need-more-of">7 Nutrients You Need More Of</a></span> </div> </li> </ul> </div> </div> </div> </div> Food and Drink Health and Beauty calcium nutrition vitamins Mon, 09 May 2011 10:24:14 +0000 Daniel Packer 538301 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-5"> <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/the-surprising-reason-you-are-sick-tired-and-cranky">The Surprising Reason You Are Sick, Tired, and Cranky</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/12-easy-ways-to-sneak-more-nutrition-into-your-food">12 Easy Ways to Sneak More Nutrition Into 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-6"> <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/pom-wonderful">Pom - Wonderful?</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/7-nutrients-you-need-more-of">7 Nutrients You Need More Of</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 Pom - Wonderful? http://www.wisebread.com/pom-wonderful <p><img src="/files/fruganomics/wisebread_imce/pomegranate.jpg" alt=" " width="300" height="200" /></p> <p>The health benefits of pomegranates are something like folk wisdom outside of the Western world, and like <a href="/is-green-tea-all-its-cracked-up-to-be-its-close">green tea</a>, are only starting to seep into the American consumer&#39;s consciousness. Not only are pomegranate-derived juices very popular, but the flavor is showing up in weird places, like yogurt. You know a flavor has made it once it&#39;s enshrined in yogurt.</p> <p><img src="/files/fruganomics/wisebread_imce/pom2.jpg" alt=" " width="235" height="312" /></p> <p>Anyway, because the pomegranate is SO popular with everyone right now, I have to raise my objections over the company that really got the craze going. POM Wonderful, with their snazzy bottles and their brilliant marketing and their Oprah endorsement, found a way to turn acres of unwanted fruit trees into a <a href="http://www.pomwonderful.com/pdf/13114.pdf">massive trend</a>. And bully for them. But I&#39;m not buying it.</p> <p>Well, I&#39;m not buying POM Wonderful. Here&#39;s why:</p> <ul> <li>It&#39;s just too expensive for what you get out of it. The POM Wonderful at my local Safeway sells for $4.50 for a 16 oz bottle. Custom bottles means a higher cost. Nice advertising means higher costs. I&#39;ve noticed that POM changed their packaging from their distinctive glass bottles to distinctive plastic bottles. You <a href="/bottled-water-bottled-hype-part-1">may</a> or <a href="/bottled-water-bottled-hype-part-2">may not</a> know how I <a href="/bottled-water-bottled-hype-part-3">feel about that</a> already.</li> <li>Although POM claims now that neither they nor any of their subsidiaries <a href="http://en.wikipedia.org/wiki/POM_Wonderful">conduct animal testing</a>, all of their health claims (see below) were based on animal testing that they paid for. While I like pomegranate juice, I don&#39;t like the way POM went about makreting the product using all sorts of health claims about it - health claims that were taken from their OWN studies. It reminds me of that Kentucky Fried Chicken poster that explained how KFC can be a healthy part of a balanced diet. Sure, pomegranates are better for you than fried chicken, but doesn&#39;t it seem cynical that the company that is finding all these benefits is the same company that stands to make so much money from people believing in the benefits?</li> <li>POM&#39;s juice cocktails contain more juices than just pomegranate, blueberry, and cherry. (POM does make pure pomegrante juice as well)Although the cocktails are pretty darn tasty, they&#39;re still getting away with giving you less pomegranate for your money. POM Wonderful&#39;s Pomegranate Cherry juice contains: pomegranate, cherry, apple, pineapple, plum, and aronia juices.</li> </ul> <p>Here are my preferred alternatives:</p> <ul> <li><strong>Knudsen</strong> <a href="http://www.knudsenjuices.com/products/detail.aspx?groupID=7&amp;categoryID=53&amp;flavorID=342&amp;productID=449">makes a variety of pure juices</a>, one of which is pomegranate. That&#39;s pure pomegranate juice, with no other juices added. This was going to be my end-all solution to the issue of pomegranate juice, but this stuff is almost as expensive as POM. I swear that, a couple of years ago, it didn&#39;t cost as much - so I look for it on sale. When it goes on sale, it&#39;s maybe 70% the cost of POM Wonderful. I almost never see POM Wonderful on sale, but that might be because it&#39;s very popular here.</li> <li><strong>Trader Joe&#39;s sells organic, pure pomegrante juice</strong> at HALF the price of POM Wonderful - about $4 for 32 fl oz. Trader Joe&#39;s the solution to many of my frugal problems, but unfortunately, isn&#39;t a solution for people who live outside of metropolitan areas. Trader Joe&#39;s also does a nice variety of other juices - I like aronia and cherry. </li> <li>I <strong>don&#39;t drink pure juice</strong> anymore - I like to cut it with soda water. It makes the juice go further, and I can reduce my caloric intake without sacrificing a tasty treat. Pure juice sugars are absorbed much more quickly by your blood stream than the sugars from, say, raw fruit because juices don&#39;t have nearly the amount of fiber to slow down the sugar absorbtion. A 16 oz bottle of pomegranate juice has roughly 300 calories - that&#39;s a lot, especially for something that doesn&#39;t really satisfy hunger or anything.</li> </ul> <p><em>(Photo by </em><a href="http://www.flickr.com/people/s-tar/"><em>kowabungat</em></a><em>)</em></p> <a href="http://www.wisebread.com/pom-wonderful" class="sharethis-link" title="Pom - Wonderful?" rel="nofollow">ShareThis</a><br /><div id="custom_wisebread_footer"><div id="rss_tagline">This article is from <a href="http://www.wisebread.com/andrea-karim">Andrea Karim</a> of <a href="http://www.wisebread.com/pom-wonderful">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-7"> <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-ways-to-make-use-of-sub-par-produce">7 Ways to Make Use of Sub-Par Produce</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/the-produce-workers-guide-to-choosing-fruits-and-vegetables">The Produce Worker&#039;s Guide to Choosing Fruits and Vegetables</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/alcohol-is-good-for-your-heart">Alcohol is good for your heart</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/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> </ul> </div> </div> </div> </div> Food and Drink anti-oxidants blood flow fruit health benefits heart juice POM pomegranate vitamins Wed, 25 Apr 2007 19:16:46 +0000 Andrea Karim 520 at http://www.wisebread.com