We all know vitamins are needed for good health but did you know that some vitamins stand out due to their health promoting benefits? While you might be tempted to just take a multi-vitamin, its best if you obtain vitamins from food – take a look at the following vitamin superstars and where you can find them.
Top 5 Vitamins
Vitamin C – Vitamin C is an important antioxidant which helps fight free radicals. Free radicals are implicated in aging and disease. Vitamin C also helps keep your skin, teeth and gums healthy as well as helps your body absorb iron. It has also been shown to help lessen the severity and duration of colds. Aim for 75 mg a day for women and 90 mg a day for men. Vitamin C rich foods include citrus fruits, strawberries, bell peppers, cantaloupe, broccoli, tomatoes, mangoes, cauliflower and spinach.
Vitamin A – Vitamin A plays an important role in vision, skin, reproductive and bone health and helps keep your immune system strong. Plant sources of Vitamin A contain carotenoids such as beta carotene, a powerful antioxidant that helps fight disease such as certain cancers. Aim for 700 mcg a day for women and 900 mcg a day for men. Vitamin A rich foods include liver, fortified milk products and cereals. Carotenoid rich foods include orange, yellow and green fruits and vegetables such as cantaloupe, apricots, mangoes, spinach, broccoli, kale, turnip greens, carrots, sweet potatoes and pumpkin.
B Vitamins – In particular, folate, B12 and B6. B vitamins may help lower homocysteine levels. High homocysteine levels are implicated in heart disease and are an independent risk factor for heart disease and stroke. B6 and B12 are also involved in growth and development, metabolism of carbohydrates, proteins and fats, immune and nervous system function and red blood cell development. Aim for 1.3 mcg of B6 and 2.4 mcg of B12 a day. Foods rich in B vitamins include lentils, legumes, nuts, vegetables and fortified breads and cereals. B12 is only naturally occurring in animal products so it is important for vegetarians to obtain B12 from fortified foods and/or a multi-vitamin.
Folate – Folate deserves it own spotlight due to its other important qualities! Folate is used to make red blood cells and DNA and is important during growth spurts and during pregnancy. Folate helps prevent neural tube defects and spinal bifida during pregnancy and may help prevent certain cancers. If you are of childbearing age and plan to have children, it is important that you get enough folate. Aim for 400 mcg per day (800 mcg if you are pregnant). Foods rich in folate include leafy greens, beans, peas, peanuts, citrus fruits, asparagus and fortified breads and cereals.
Vitamin D – Like calcium, vitamin D plays a vital role in building strong bones. Vitamin D is made by a chemical reaction between the skin and sunlight. Combined with calcium it boosts bone mineral density, lowers bone loss and helps prevent fractures. There is growing concern that many people fall short of the recommendations due to sunscreen use and for those who live in places where winter sunlight is not strong enough. Aim for 800 – 1000 IU a day, but be careful to not exceed 2,000 IU a day. Vitamin D rich foods include fortified cereals, fortified milk products and fatty fish. And, don’t forget to head outside to enjoy some sunlight!
Creamy Lentil Soup
This low-fat fiber-rich soup is a tasty and filling dish. Plus, it combines the vitamins discussed in this newsletter all in one dish! The lentils add B vitamins, the tomatoes add vitamin C, the carrots add vitamin A and the milk adds vitamin D. Try a homemade mango chutney with pita triangles, naan or flat bread on the side for an extra dose of vitamin C!
1 ½ cups red lentils
4 cups fat free, reduced sodium chicken broth (or vegetable)
½ tsp tumeric
1-inch piece ginger , peeled and chopped
2 tomatoes, chopped
1 carrot, diced
1 cup 1% milk
Black pepper and salt to taste
Garnish:
1 small yellow onion, very thinly sliced
1 tsp cumin seeds
1 tbsp butter
¼ cup fresh cilantro
- Pick over the lentils, removing any stones or misshaped lentils. Rinse thoroughly and place in a deep pot.
- Add the broth, tumeric, ginger, carrots and tomatoes and bring to a boil. Reduce heat to simmer, uncovered, until the lentils are soft, about 25 minutes.
- Remove from heat and, working in batches, puree in a food processor or blender until smooth. Return soup to the pot, stir in milk, salt and pepper and heat until hot. Simmer gently over low heat while you make the garnish.
- To prepare garnish, melt butter over medium-high heat in a frying pan. Add cumin seeds and sauté for a minute. Add onions and sauté until caramelized.
- Top each serving of soup with caramelized onions and cilantro.
Servings: 4
Nutrition Info: 353 calories, 23 g protein, 54 g carbohydrate, 5 g fat, 2 g saturated fat, 130 mg sodium, 23 g fiber
Please note: The information in this article is not to be followed asmedical advice, diagnosis or treatment. Please consult with your physicianor primary health practitioner for information regarding your own personalhealth and necessary treatments.
