Need a quick stretch break? Here's a 6 minute video, hot off the press, that teaches some easy, upper body stretches.
Please pass along any feedback, but be kind, this is my first attempt at this! There will be more videos in the future.
If you have a YouTube account and would like to save this video in your favorites, the link is http://www.youtube.com/watch?v=MG4Dk5wf47U
This blog includes articles on health, wellness, physical activity, healthy eating, and food safety.
Wednesday, June 23, 2010
Niacin and copper
Niacin
This B-complex vitamin helps the body use sugars and fatty acids, helps with proper enzyme functioning, and helps produce energy in the cells of the body.
A deficiency is rare, unless someone doesn't consume enough protein foods. Pellagra is caused by a significant niacin deficiency and symptoms can include diarrhea, mental problems, and skin problems.
Excessive amounts do not usually happen from food, but rather from a supplement. Flushed skin, rashes, and liver damage can result from excessive amounts. Niacin may have cholesterol-lowering abilities, but if not taken under a doctor's order, can have serious side effects. Talk to your physician before taking a niacin supplement.
Niacin recommendations are given in NE (niacin equivalents) because the niacin comes from niacin itself, as well as tryptophan, an amino acid that converts to niacin. Recommendations:
Adult males - 16 mg NE daily
Adult females - 14 mg NE daily
Pregnant women - 18 mg NE daily
Breastfeeding women - 17 mg NE daily
(For chilren's recommendations, click this link and scroll about 1/3 of the way down)
Niacin is found in foods that are good sources of protein, such as poultry, fish, beef, peanut butter, and beans. Cereal and other enriched and fortified grains usually have niacin added to them. For other sources and the amounts, click this link and scroll about halfway down.
Copper
Copper is a mineral that helps the body make hemoglobin (which carries oxygen in red blood cells), helps the body produce energy, helps develop connective tissue, and serves as part of body enzymes.
A genetic problem or excessive zinc supplements that hinder copper absorption would be the only ways a deficiency could occur. Excessive amounts are rare in the U.S.
The Recommended Daily Allowance (RDA) for copper is:
Teens age 14 to 18 - 890 micrograms (mcg)
Adults - 900 mcg
Pregnancy - 1,000 mcg
Breastfeeding - 1,300 mcg
The Tolerable Upper Intakes are set at:
Teens - 8,000 mcg daily and adults - 10,000 mcg daily.
(For the RDA's for other age groups, click here and scroll about halfway down)
Liver, seafood, nuts, and seeds are the best sources. Using copper pots helps increase the amount of copper in food. For other sources and the amounts, click here and scroll 3/4 of the way down.
This B-complex vitamin helps the body use sugars and fatty acids, helps with proper enzyme functioning, and helps produce energy in the cells of the body.
A deficiency is rare, unless someone doesn't consume enough protein foods. Pellagra is caused by a significant niacin deficiency and symptoms can include diarrhea, mental problems, and skin problems.
Excessive amounts do not usually happen from food, but rather from a supplement. Flushed skin, rashes, and liver damage can result from excessive amounts. Niacin may have cholesterol-lowering abilities, but if not taken under a doctor's order, can have serious side effects. Talk to your physician before taking a niacin supplement.
Niacin recommendations are given in NE (niacin equivalents) because the niacin comes from niacin itself, as well as tryptophan, an amino acid that converts to niacin. Recommendations:
Adult males - 16 mg NE daily
Adult females - 14 mg NE daily
Pregnant women - 18 mg NE daily
Breastfeeding women - 17 mg NE daily
(For chilren's recommendations, click this link and scroll about 1/3 of the way down)
Niacin is found in foods that are good sources of protein, such as poultry, fish, beef, peanut butter, and beans. Cereal and other enriched and fortified grains usually have niacin added to them. For other sources and the amounts, click this link and scroll about halfway down.
Copper
Copper is a mineral that helps the body make hemoglobin (which carries oxygen in red blood cells), helps the body produce energy, helps develop connective tissue, and serves as part of body enzymes.
A genetic problem or excessive zinc supplements that hinder copper absorption would be the only ways a deficiency could occur. Excessive amounts are rare in the U.S.
The Recommended Daily Allowance (RDA) for copper is:
Teens age 14 to 18 - 890 micrograms (mcg)
Adults - 900 mcg
Pregnancy - 1,000 mcg
Breastfeeding - 1,300 mcg
The Tolerable Upper Intakes are set at:
Teens - 8,000 mcg daily and adults - 10,000 mcg daily.
(For the RDA's for other age groups, click here and scroll about halfway down)
Liver, seafood, nuts, and seeds are the best sources. Using copper pots helps increase the amount of copper in food. For other sources and the amounts, click here and scroll 3/4 of the way down.
Thursday, June 17, 2010
Riboflavin and chromium
Riboflavin
Riboflavin is one of the B-complex vitamins that is involved in producing energy in all cells of the body. Riboflavin also help change the amino acid tryptophan into niacin. Amino acids are the building blocks of proteins.
A deficiency is rare and consuming too much riboflavin does not cause any problems.
The RDA's for riboflavin are as follows:
Adult men - 1.3 mg daily
Adult women - 1.1 mg daily
Pregnant women - 1.4 mg daily
Breastfeeding women - 1.6 mg daily
(For the RDA's for children and adolescents, click on this link and scroll about halfway down)
The major sources of riboflavin are milk, dairy products, and organ meats (liver, kidneys, etc) . Enriched grain products, eggs, green, leafy vegetables, and nuts have smaller amounts. For other sources, click on this link and scroll about 2/3 of the way down.
Ultraviolet light, such as the sun, destroys riboflavin. That's why most milk is packaged in opaque, plastic, or cardboard containers, instead of glass.
Chromium
Chromium is a trace mineral that works with insulin to help your body use blood sugar (blood glucose).
A deficiency in chromium can look like diabetes, because chromium and insulin work closely together. Consuming too much chromium from the diet is unlikely.
The Adequate Intake (AI) levels for chromium have been set at:
Males age 14 to 50 - 35 micrograms (mcg) daily
Males age 51 and up - 30 mcg daily
Females age 14 to 18 - 24 mcg daily
Females age 19 to 50 - 25 mcg daily
Females age 51 and up - 20 mcg daily
Pregnant women - an additional 5 mcg daily
Breastfeeding women - an additional 20 mcg daily
(For additional Adequate Intakes, click this link and scroll about 1/3 of the way down)
The best sources of chromium are meat, eggs, whole-grain foods, and cheese. Most people get enough chromium from their normal diet. (To see more sources and how much chromium they contain, click this link and scroll about 2/3 of the way down.)
There is no evidence that a chromium picolinate supplement will improve physical performance, build muscle, or burn body fat. There is also no evidence that chromium supplements are an alternative to insulin for diabetics. However, research is ongoing to determine if chromium supplements could help control blood sugar in those with type 2 diabetes.
Riboflavin is one of the B-complex vitamins that is involved in producing energy in all cells of the body. Riboflavin also help change the amino acid tryptophan into niacin. Amino acids are the building blocks of proteins.
A deficiency is rare and consuming too much riboflavin does not cause any problems.
The RDA's for riboflavin are as follows:
Adult men - 1.3 mg daily
Adult women - 1.1 mg daily
Pregnant women - 1.4 mg daily
Breastfeeding women - 1.6 mg daily
(For the RDA's for children and adolescents, click on this link and scroll about halfway down)
The major sources of riboflavin are milk, dairy products, and organ meats (liver, kidneys, etc) . Enriched grain products, eggs, green, leafy vegetables, and nuts have smaller amounts. For other sources, click on this link and scroll about 2/3 of the way down.
Ultraviolet light, such as the sun, destroys riboflavin. That's why most milk is packaged in opaque, plastic, or cardboard containers, instead of glass.
Chromium
Chromium is a trace mineral that works with insulin to help your body use blood sugar (blood glucose).
A deficiency in chromium can look like diabetes, because chromium and insulin work closely together. Consuming too much chromium from the diet is unlikely.
The Adequate Intake (AI) levels for chromium have been set at:
Males age 14 to 50 - 35 micrograms (mcg) daily
Males age 51 and up - 30 mcg daily
Females age 14 to 18 - 24 mcg daily
Females age 19 to 50 - 25 mcg daily
Females age 51 and up - 20 mcg daily
Pregnant women - an additional 5 mcg daily
Breastfeeding women - an additional 20 mcg daily
(For additional Adequate Intakes, click this link and scroll about 1/3 of the way down)
The best sources of chromium are meat, eggs, whole-grain foods, and cheese. Most people get enough chromium from their normal diet. (To see more sources and how much chromium they contain, click this link and scroll about 2/3 of the way down.)
There is no evidence that a chromium picolinate supplement will improve physical performance, build muscle, or burn body fat. There is also no evidence that chromium supplements are an alternative to insulin for diabetics. However, research is ongoing to determine if chromium supplements could help control blood sugar in those with type 2 diabetes.
Wednesday, June 9, 2010
Thiamin and magnesium
Today will start our discussion of the B-complex vitamins. The B-complex vitamins are a family of vitamins that have a similar role in our health - they help the body produce energy within it's cells. We will discuss each of the B-complex vitamins in detail, because a few of them have some other functions as well. Some of the B-complex vitamins includes riboflavin, niacin, folic acid, and vitamin B12.
Thiamin
Thiamin is also known as vitamin B1. Thiamin helps produce energy from the carbohydrates that we eat.
Most people eat plenty of grains, which are enriched with thiamin, so a deficiency is rare. Before refined grains were enriched with thiamin, a deficiency was common and resulted in beriberi, which affects the cardiovascular and nervous systems.
Your body gets rid of any extra thiamin, so an excess is not harmful. But, an excessive amount does not have any extra health benefits.
The RDA (Recommended Daily Allowance) for thiamin is:
Males age 14 and up - 1.2 mg
Females 14 through 18 - 1.0 mg
Females age 19 and up - 1.1 mg
Pregnant/breastfeeding women - 1.4 mg
(For the RDA's for children, click here and scroll about halfway down)
Whole grains and enriched grains, such as bread, rice, pasta, tortillas, and cereal, provide most of the thiamin we need. Pork, liver, and other organ meats provide significant amounts as well.
Magnesium
Magnesium is part of more than 300 enzymes in the body. Enzymes help regulate many different body functions, including energy production and muscle contraction. Magnesium also helps maintain cells in nerves and muscles, signals muscle to relax and contract, and is a component of our bones.
A deficiency is rare except in diseases where the body doesn't absorb magnesium properly. Consuming too much magnesium will not do any harm, unless there is a kidney problem that prevents excretion.
The RDA (Recommended Daily Allowance) for magnesium is:
teenage boys- 410 mg
teenage girls - 360 mg
adult males to age 30- 400 mg
adult males over age 30 - 420 mg
adult females to age 30 - 310 mg
adult females over age 30 - 320 mg
(For the RDA's for children, click here and scroll about 1/3 of the way down)
Magnesium is found in a wide variety of foods, with the best sources being legumes, nuts, and whole grains. Green vegetables are also a good source. For foods with magnesium, click here and scroll about 3/4 of the way down.
(Information is from ADA Complete Food and Nutrition Guide and weblinks are from the Linus Pauling Institute, Oregon State University)
Thiamin
Thiamin is also known as vitamin B1. Thiamin helps produce energy from the carbohydrates that we eat.
Most people eat plenty of grains, which are enriched with thiamin, so a deficiency is rare. Before refined grains were enriched with thiamin, a deficiency was common and resulted in beriberi, which affects the cardiovascular and nervous systems.
Your body gets rid of any extra thiamin, so an excess is not harmful. But, an excessive amount does not have any extra health benefits.
The RDA (Recommended Daily Allowance) for thiamin is:
Males age 14 and up - 1.2 mg
Females 14 through 18 - 1.0 mg
Females age 19 and up - 1.1 mg
Pregnant/breastfeeding women - 1.4 mg
(For the RDA's for children, click here and scroll about halfway down)
Whole grains and enriched grains, such as bread, rice, pasta, tortillas, and cereal, provide most of the thiamin we need. Pork, liver, and other organ meats provide significant amounts as well.
Magnesium
Magnesium is part of more than 300 enzymes in the body. Enzymes help regulate many different body functions, including energy production and muscle contraction. Magnesium also helps maintain cells in nerves and muscles, signals muscle to relax and contract, and is a component of our bones.
A deficiency is rare except in diseases where the body doesn't absorb magnesium properly. Consuming too much magnesium will not do any harm, unless there is a kidney problem that prevents excretion.
The RDA (Recommended Daily Allowance) for magnesium is:
teenage boys- 410 mg
teenage girls - 360 mg
adult males to age 30- 400 mg
adult males over age 30 - 420 mg
adult females to age 30 - 310 mg
adult females over age 30 - 320 mg
(For the RDA's for children, click here and scroll about 1/3 of the way down)
Magnesium is found in a wide variety of foods, with the best sources being legumes, nuts, and whole grains. Green vegetables are also a good source. For foods with magnesium, click here and scroll about 3/4 of the way down.
(Information is from ADA Complete Food and Nutrition Guide and weblinks are from the Linus Pauling Institute, Oregon State University)
Wednesday, June 2, 2010
Vitamin K and phosphorus
Today will cover the last of the fat-soluble vitamins (vitamins A, D, E, and K). Fat-soluble vitamins are dissolved in fat and carried throughout the body in fat. This is one reason when we want some fat in our diet. Because fat-soluble vitamins can be stored in fat, excessive amounts of some of these vitamins can be harmful, such as vitamin A and D. Starting next week, we will cover the water-soluble vitamins (all B-complex vitamins and vitamin C).
Vitamin K
This vitamin makes proteins that cause your blood to clot and helps your body make other proteins for blood, bones, and kidneys.
A deficiency is unlikely, except for rare health problems. Prolonged use of antibiotics could be a problem because they destroy some bacteria that produce vitamin K. A deficiency would cause blood not to clot.
Those who are on blood-thinners need to watch their vitamin K consumption because too much can make blood clot faster. There is no Tolerable Upper Level Limit.
The Adequate Intake is:
Age 14-18 - 75 mcg (micrograms) daily
Adult men - 120 mcg daily
Adult women - 90 mcg
Women who are pregnant or breastfeeding need the same amount as adult women. Newborns typically get a shot of vitamin K.
Your body can produce vitamin K on it's own from bacteria in your intestines. The best sources are green, leafy vegetables. Other vegetables, fruits, and nuts also have smaller amounts. One cup of raw spinach has 145 mcg of vitamin K. Click here for more foods with vitamin K (scroll about 3/4 of the way down).
Phosphorus
This major mineral helps generate energy in the cells of your body, helps regulate metabolism, and serves as part of DNA and RNA (cell growth and repair). Phosphorus is also a major component of bones and teeth, second to calcium.
A deficiency is rare. An excess amount may lower the calcium level in the blood, which may cause bone loss, but this doesn't appear to be a problem in the U.S. The maximum intake or Tolerable Upper Level Intake is 4,000 mg for those age 9 to 70. After age 70, it's 3,000 mg daily. For pregnant women, it is 3,500 mg.
The Recommended Daily Allowance (RDA) is:
ages 9 to 18 - 1,250 mg
all adults - 700 mg
Almost all foods contain phosphorus, including protein foods (milk, meat, eggs). Beans and nuts are also good sources. Bread, baked foods, and some soft drinks contain phosphorus too. Click here for foods that have phosphorus (scroll about halfway down).
(Information is from ADA Complete Food and Nutrition Guide and weblinks are from Linus Pauling Institute, Oregon State University)
Vitamin K
This vitamin makes proteins that cause your blood to clot and helps your body make other proteins for blood, bones, and kidneys.
A deficiency is unlikely, except for rare health problems. Prolonged use of antibiotics could be a problem because they destroy some bacteria that produce vitamin K. A deficiency would cause blood not to clot.
Those who are on blood-thinners need to watch their vitamin K consumption because too much can make blood clot faster. There is no Tolerable Upper Level Limit.
The Adequate Intake is:
Age 14-18 - 75 mcg (micrograms) daily
Adult men - 120 mcg daily
Adult women - 90 mcg
Women who are pregnant or breastfeeding need the same amount as adult women. Newborns typically get a shot of vitamin K.
Your body can produce vitamin K on it's own from bacteria in your intestines. The best sources are green, leafy vegetables. Other vegetables, fruits, and nuts also have smaller amounts. One cup of raw spinach has 145 mcg of vitamin K. Click here for more foods with vitamin K (scroll about 3/4 of the way down).
Phosphorus
This major mineral helps generate energy in the cells of your body, helps regulate metabolism, and serves as part of DNA and RNA (cell growth and repair). Phosphorus is also a major component of bones and teeth, second to calcium.
A deficiency is rare. An excess amount may lower the calcium level in the blood, which may cause bone loss, but this doesn't appear to be a problem in the U.S. The maximum intake or Tolerable Upper Level Intake is 4,000 mg for those age 9 to 70. After age 70, it's 3,000 mg daily. For pregnant women, it is 3,500 mg.
The Recommended Daily Allowance (RDA) is:
ages 9 to 18 - 1,250 mg
all adults - 700 mg
Almost all foods contain phosphorus, including protein foods (milk, meat, eggs). Beans and nuts are also good sources. Bread, baked foods, and some soft drinks contain phosphorus too. Click here for foods that have phosphorus (scroll about halfway down).
(Information is from ADA Complete Food and Nutrition Guide and weblinks are from Linus Pauling Institute, Oregon State University)
Wednesday, May 26, 2010
Vitamin E and the electrolytes
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)
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)
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)
Subscribe to:
Posts (Atom)