Vitamin E
Vitamin E mainly works as an antioxidant. It helps prevent LDL (bad) cholesterol from contributing plaque to the arteries, which may help reduce risk for heart disease and stroke.
The antioxidant properties of Vitamin E also help protect against cell damage that can lead to health problems, including cancer.
Most Americans consume plenty of vitamin E because it's found in vegetables oils. Even if you don't use much vegetable oil, you would still get it from margarine, salad dressings, and other foods made from those oils. Nuts such as almonds and hazelnuts, and seeds, such as sunflower seeds, contain vitamin E. Wheat germ, peanut butter, and some breakfast cereals also contain vitamin E. Green, leafy vegetables have small amounts of vitamin E.
The Recommended Daily Allowance (RDA) for vitamin E is 15 mg daily for males and females over age 14. Children need between 4 and 11 mg, depending on age. Pregnant women need 15 mg daily but during breastfeeding this number goes up to 19 mg daily.
The %Daily Value for vitamin E is based on 30IU being 100%. To convert this, 30IU is equal to about 15 mg of vitamin E (depending on if the vitamin E is natural or synthetic). Remember, IU (International Units) is just a unit of measurement for some vitamins.
Eating plenty of foods with vitamin E and getting over the 15 mg daily from foods isn't a problem. Large doses of vitamin E supplements aren't recommended. Too much may increase the risk of bleeding. The Tolerable Upper Intake Level for adults age 19 and over has been set at 1,000 mg, which equals 1,500 IU of natural vitamin E and 1,100 IU of synthetic vitamin E.
Electrolytes
Three of the major minerals are grouped together as electrolytes, because their main function is to regulate fluid balance in the body. They are chloride, potassium and sodium.
Chloride is also in stomach acid, which helps digest food and absorb nutrients, and helps transmit nerve impulses. Chloride is found in salt (sodium chloride) so most people get plenty of it.
The Adequate Intake for chloride is 2,300 mg for people age 9 to 50. Those who are between age 50 and 69 need 2,000 mg a daily and over age 70 needs 1,800 mg daily. About 1/4 of a teaspoon of salt has 750 mg of chloride.
Potassium also helps maintain a normal blood pressure and counteracts sodium's raising of blood pressure. Potassium also helps transmit nerve impulses and helps your muscles contract.
The Adequate Intakes for potassium are:
Age 9 to 13 - 4,500 mg daily
Age 14 and up - 4,700 mg daily
Pregnant women - 4,700 mg daily
Breastfeeding - 5,100 mg daily
The exception to that is people who are on diuretics of heart disease medication may need less, but consult with your physician for that information.
The %Daily Value of potassium is based on 3,500 mg of potassium and does not have to be listed on food labels, that information is voluntary.
Excessive amounts of potassium are usually excreted from the body and are not harmful. People with kidney problems may be advised to lower potassium because they may not rid the extra amounts, but this would be discussed with a physician. A deficiency in potassium is rare, unless someone is vomiting or has diarrhea for an extended time or those with kidney problems.
Fruits, vegetables, beans, dairy foods, meat, and nuts have potassium. For specific foods and their amount of potassium, click here. We usually think of bananas as having the most potassium, but a potato actually does.
Sodium helps muscles and the heart relax, transmit nerve impulses, and regulates blood pressure.
Sodium deficiencies are not likely unless you have prolonged vomiting, diarrhea, or kidney problems. Too much sodium raises blood pressure as well as causes fluid retention.
The Adequate Intake for sodium for ages 9 to 50 is 1,500 mg daily; for ages 50 to 70 is 1,300 mg; above age 70 is 1,200 mg. The Tolerable Upper Intake Level is 2,200 mg for ages 9 to 13 and 2,300 mg for teens and adults. That Upper Intake Level number may be too high for people who already have high blood pressure. About 1/4 teaspoon has 500 mg of sodium.
Processed foods are the biggest contributor of sodium in the diet, the rest comes from table salt and the sodium naturally in foods.
The %Daily Value for sodium on food labels is based on 2,400 mg.
Remember that table salt is actually sodium chloride, so for a list of foods with their sodium and salt contents, click here and scroll a little over halfway down.
(Information is from the ADA Complete Food and Nutrition Guide and links are from the Linus Pauling Institute at Oregon State University)
This blog includes articles on health, wellness, physical activity, healthy eating, and food safety.
Wednesday, May 26, 2010
Wednesday, May 19, 2010
Vitamin D and calcium
This vitamin and mineral work together to help us have strong bones. Here are is little bit more about each one.
Vitamin D
Also known as the sunshine vitamin.
Vitamin D helps the body absorb calcium and phosphorus and helps deposit these minerals in bones and teeth. Vitamin D also helps regulate cell growth and plays a role in immunity.
Ten to thirty minutes of sunlight daily, without sunscreen, can yield up to 10,000 IU of vitamin D. Those with fair skin would get that from just 10 minutes, whereas those with darker skin may need up to 30 minutes. In Missouri, the sun doesn't get into the right position in the sky to give us the vitamin D we need between November and February, so this may be the time of year to supplement.
Recommended Daily Intakes (RDIs) - from birth to age 50 - 200 IU daily; age 50 to 69 - 400 IU; over age 70 - 600 IU. Some experts will argue that these recommendations need to be higher, some up to 1,000 IU and some even up to 2,000 IU. Research is ongoing and scientists are meeting to look at these recommendations, so stayed tuned.
The %Daily Value listed on food labels is based on 400 IU. So, 100% of the Daily Value on a food label for vitamin D would be 400 IU.
Food sources of vitamin D include salmon with bones, milk, orange juice that has been fortified with vitamin D, cornflakes, and yogurt. Some other foods have also been fortified with vitamin D, so check the nutrition label.
It may be difficult for many to get the vitamin D that they need from foods. More information about vitamin D supplements and recommendations will be coming out in the future. If you think you may need a vitamin D supplement, consult with your health care provider first.
Calcium
Calcium is a mineral that is not only involved in building bones, but also in keep bones strong. Calcium also plays a role in muscle contraction, nerve function, and blood clotting. Your body will pull calcium away from the bones for these secondary functions when the diet doesn't provide enough. Bone-building occurs during the teen years, so it's very important for them to get plenty of calcium.
Children who are age 9 through 18 need 1,300 mg daily.
Adults through age 50 need 1,000 mg daily.
Adults over 50 need 1,200 mg daily.
Women who are pregnant or nursing need the same amount as others in their age group.
The %Daily Values are based on 1,000 mg daily. This conversion is an easy one to remember, if your milk has 30% of the Daily Value for calcium then it would have 300 mg of calcium.
Calcium is found in milk products and these are the best sources. Dark, green leafy vegetables, fish with edible bones, calcium-fortified products (such as soy milk and orange juice), and some cereals and breads also contain calcium.
You can satisfy your calcium needs by drinking plenty of milk, eating yogurt, and adding cheese. Supplements are not usually necessary unless someone doesn't have enough milk products. Excess amounts (over 2,500 mg daily) can cause kidney stones and may affect absorption of other minerals such as iron, magnesium, and zinc. That excess amount would typically come from a supplement, not from eating and drinking ample milk products.
(Information is from the ADA Complete Food and Nutrition Guide)
Vitamin D
Also known as the sunshine vitamin.
Vitamin D helps the body absorb calcium and phosphorus and helps deposit these minerals in bones and teeth. Vitamin D also helps regulate cell growth and plays a role in immunity.
Ten to thirty minutes of sunlight daily, without sunscreen, can yield up to 10,000 IU of vitamin D. Those with fair skin would get that from just 10 minutes, whereas those with darker skin may need up to 30 minutes. In Missouri, the sun doesn't get into the right position in the sky to give us the vitamin D we need between November and February, so this may be the time of year to supplement.
Recommended Daily Intakes (RDIs) - from birth to age 50 - 200 IU daily; age 50 to 69 - 400 IU; over age 70 - 600 IU. Some experts will argue that these recommendations need to be higher, some up to 1,000 IU and some even up to 2,000 IU. Research is ongoing and scientists are meeting to look at these recommendations, so stayed tuned.
The %Daily Value listed on food labels is based on 400 IU. So, 100% of the Daily Value on a food label for vitamin D would be 400 IU.
Food sources of vitamin D include salmon with bones, milk, orange juice that has been fortified with vitamin D, cornflakes, and yogurt. Some other foods have also been fortified with vitamin D, so check the nutrition label.
It may be difficult for many to get the vitamin D that they need from foods. More information about vitamin D supplements and recommendations will be coming out in the future. If you think you may need a vitamin D supplement, consult with your health care provider first.
Calcium
Calcium is a mineral that is not only involved in building bones, but also in keep bones strong. Calcium also plays a role in muscle contraction, nerve function, and blood clotting. Your body will pull calcium away from the bones for these secondary functions when the diet doesn't provide enough. Bone-building occurs during the teen years, so it's very important for them to get plenty of calcium.
Children who are age 9 through 18 need 1,300 mg daily.
Adults through age 50 need 1,000 mg daily.
Adults over 50 need 1,200 mg daily.
Women who are pregnant or nursing need the same amount as others in their age group.
The %Daily Values are based on 1,000 mg daily. This conversion is an easy one to remember, if your milk has 30% of the Daily Value for calcium then it would have 300 mg of calcium.
Calcium is found in milk products and these are the best sources. Dark, green leafy vegetables, fish with edible bones, calcium-fortified products (such as soy milk and orange juice), and some cereals and breads also contain calcium.
You can satisfy your calcium needs by drinking plenty of milk, eating yogurt, and adding cheese. Supplements are not usually necessary unless someone doesn't have enough milk products. Excess amounts (over 2,500 mg daily) can cause kidney stones and may affect absorption of other minerals such as iron, magnesium, and zinc. That excess amount would typically come from a supplement, not from eating and drinking ample milk products.
(Information is from the ADA Complete Food and Nutrition Guide)
Thursday, May 13, 2010
Vitamins and minerals
For the next few months, we will discuss one vitamin and one mineral in each blog entry. This will continue until we have covered all the vitamins and minerals. This entry is for vitamin A and iron.
Vitamin A
Vitamin A is a fat-soluble vitamin that helps promote healthy vision, growth of cells in the body, and protects from infections.
Carotenoids (such as beta-carotene) will form vitamin A in the body so they are grouped similarly to vitamin A. Carotenoids work as antioxidants, which help prevent damage to cells in the body. Antioxidants help improve immunity and lower risk for certain diseases, infections, and cancer.
Vitamin A comes from animal sources such as liver, fish oil, eggs, and milk. Other foods may be have vitamin A added to them.
Carotenoids, which form vitamin A, come from plant foods that are red, yellow, orange, and dark leafy greens. We've always associated carrots with our eyes, which is true because the orange color of carrots is beta-carotene and helps us with healthy vision.
Vitamin A is listed on the food label and the %Daily Value is based on 5,000 IU daily. Men need about 3,000 IU daily and women need about 2,333 IU daily. IU means International Unit and that is one way that some vitamins are measured.
Vitamin A supplements do not usually need to be taken. Vitamin A can be stored in the body and excessive amounts can be toxic. Vitamin A needs can be met easily by foods that we eat.
To see what foods contain vitamin A and how much they contain, click on this link. Scroll about halfway down the page and make sure you look in the category for vitamin A, IU because vitamin A is measured in a few different ways.
Iron
Iron is a mineral that is part of hemoglobin, which carries oxygen in your blood to the parts of your body where it needs to go. Iron also helps in brain development and supports a healthy immune system.
Iron comes from both plant and animal foods. Heme iron (from animal sources) is better absorbed by the body than from non-heme (plant) sources. If you combine your non-heme sources of iron with vitamin C or with heme iron sources, it helps with absorption. Certain foods and drinks, such as spinach, chocolate, tea, and coffee inhibit iron absorption as well, so add vitamin C foods and heme sources of iron to overcome those "inhibitors."
Adults males and all adults over the age of 51 need 8 mg daily, whereas adult women between the ages of 19 and 50 need 18 mg daily.
To see what foods contain iron, click here.
Your body adapts to iron needs, absorbing more when stores and low and absorbing less when stores are higher. Iron needs are highest during rapid growth.
(Information source: ADA Complete Food and Nutrition Guide, 3rd edition. Weblinks are from the Linus Pauling Institute, Oregon State University)
Vitamin A
Vitamin A is a fat-soluble vitamin that helps promote healthy vision, growth of cells in the body, and protects from infections.
Carotenoids (such as beta-carotene) will form vitamin A in the body so they are grouped similarly to vitamin A. Carotenoids work as antioxidants, which help prevent damage to cells in the body. Antioxidants help improve immunity and lower risk for certain diseases, infections, and cancer.
Vitamin A comes from animal sources such as liver, fish oil, eggs, and milk. Other foods may be have vitamin A added to them.
Carotenoids, which form vitamin A, come from plant foods that are red, yellow, orange, and dark leafy greens. We've always associated carrots with our eyes, which is true because the orange color of carrots is beta-carotene and helps us with healthy vision.
Vitamin A is listed on the food label and the %Daily Value is based on 5,000 IU daily. Men need about 3,000 IU daily and women need about 2,333 IU daily. IU means International Unit and that is one way that some vitamins are measured.
Vitamin A supplements do not usually need to be taken. Vitamin A can be stored in the body and excessive amounts can be toxic. Vitamin A needs can be met easily by foods that we eat.
To see what foods contain vitamin A and how much they contain, click on this link. Scroll about halfway down the page and make sure you look in the category for vitamin A, IU because vitamin A is measured in a few different ways.
Iron
Iron is a mineral that is part of hemoglobin, which carries oxygen in your blood to the parts of your body where it needs to go. Iron also helps in brain development and supports a healthy immune system.
Iron comes from both plant and animal foods. Heme iron (from animal sources) is better absorbed by the body than from non-heme (plant) sources. If you combine your non-heme sources of iron with vitamin C or with heme iron sources, it helps with absorption. Certain foods and drinks, such as spinach, chocolate, tea, and coffee inhibit iron absorption as well, so add vitamin C foods and heme sources of iron to overcome those "inhibitors."
Adults males and all adults over the age of 51 need 8 mg daily, whereas adult women between the ages of 19 and 50 need 18 mg daily.
To see what foods contain iron, click here.
Your body adapts to iron needs, absorbing more when stores and low and absorbing less when stores are higher. Iron needs are highest during rapid growth.
(Information source: ADA Complete Food and Nutrition Guide, 3rd edition. Weblinks are from the Linus Pauling Institute, Oregon State University)
Monday, May 10, 2010
Surveymonkey link
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