Thursday, May 8, 2008

Info on Vitamins...Why You Need'em and How To Get'em



Vitamin A:
- Also known as the anti-infective vitamin because it help the normal functioning of the immune system
- Stimulates the production and activity of white blood cells
- Helps your eyes
- Regulates cell growth and division
- Helps in remodeling bones
- Recommended intake for men (0.9 mg)
- Recommended intake for women (0.7 mg)

Excellent Food Sources To Obtain Vitamin A:
- Carrots
- Dairy products
- Breakfast Cereals
- Fruits & Vegetables
- Some juices

Vitamin C:
- Controls infections and neutralizes harmful free (it's an antioxidant)
- Also helps produce collagen (a tissue needed for healthy teeth, gums, bones, and blood vessels)
- Recommended intake for men is (90 mg)
- Recommended intake for women is (75 mg)

Excellent Food Sources to Obtain Vitamin C:
- Citrus fruits or juices
- Berries
- Green and red peppers
- Tomatoes
- Broccoli
- Spinach

Calcium:
- The key for healthy bones
- Lowers the risk of osteoporosis (weakening in the bone) and colon cancer
- Recommended intake of calcium is (1000 mg)

Excellent Food Sources To Obtain Calcium:
- Milk
- Dark leafy greens
- Dried beans
- Dairy Products

Vitamin D:
- Helps ensure your body absorbs and retains calcium and phosphorus (elements critical for building bones)
- Keeps cancer cells from growing and dividing
- Controls infections
- Recommended intake of vitamin D (0.005 mg)

Excellent Food Sources to Obtain Vitamin D:
- Dairy products
- Breakfast cereals
- Salmon
- Tuna
- Another way to obtain vitamin D is by the sun

Iron:
- Essential for cells that carry/store oxygen (red blood cells & muscle cells)
- Strengthens immune system
- Prevents fatigue
- Helps in growth and development
- (VERY BENEFICIAL for women because of the blood loss during the menstrual period)
- Recommended intake for men (12mg)
- Recommended intake for women (15mg)

Excellent Food Sources to Obtain Iron:
- Red meat
- Dried fruit
- Enriched and whole-grain cereals
- Peas
- Dried beans
- Asparagus
- Leafy greens
- Strawberries
- Nuts
- Poultry
- Oatmeal

For More Info go to:
http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/vitamins/index.html
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What You Need And Why You Need It

From the beginning we are told that we need to balance what we eat. Like when your parents said "Eat your carrots before you have desert". Everyone grows up knowing that you should eat the most healthy foods first. But Why? Why do we have to eat our carrots first? Vegetables are important is why. They protect you against stroke, other cardiovascular diseases and may reduce risk for type 2 diabetes. Vegetables reduce the risk of developing kidney stones and may help to decrease bone loss. Also wouldn't you rather be filled up with something that reduces heart disease than with something that may be linked to it? I would. To get the full benefit of vegetables you should consume about 2 1/2 to 3 cups.
One of the biggest healthy things we need in our diets are whole grains. Foods like brown rice whole wheat bread and oatmeal can reduce the risk of coronary heart disease. Grains are part of a healthy diet and are good sources of magnesium and selenium. Magnesium is a mineral used in building bones and releasing energy from muscles. Selenium protects cells from oxidation. It is also important for a healthy immune system. An average a healthy teenager should eat about 6 to 7 ounces.
Fruit is one of the easiest health foods to eat. They taste good and are healthy for you. Teenagers should eat 2 cups of fruit. Fruit is good for you because may protect against certain cancers, such as mouth, stomach, and colon-rectum cancer. Eat fruits is good because they are low in calories and eating them may help with weight loss.
Meat and milk are important in our diets though they should be eaten a little more sparingly than the former groups. Meat that you eat should be lean and milk should be fat free. Milk is important for bone health and overall nutritional health. Meat is a good source of protein. Proteins function as building blocks for bones, muscles, cartilage, skin, and blood. They are also building blocks for enzymes, hormones, and vitamins. However meat high in saturated fat and cholesterol are not good for you and have health implications. Which means they should be eaten in moderation. An average healthy teenager should eat about 5 ounces for females and 6 for males. For milk you should have 3 cups.
Oils are those things that are secretly put into our diets. An average healthy teenager should only consume 5 teaspoons of oils, 6 if your a guy, but that is still not a lot. Oils are not really that good for you and that is exactly why you should eat your carrots before your brownies.

Posted by Eimile

Example Of A Healthy Teen Diet

Bread, Cereal, Rice, & Pasta Group

  • 1 slice of bread
  • 1 ounce of ready-to-eat cereal
  • 1/2 cup of cooked cereal, rice, or pasta

Vegetable Group

  • 1 cup of raw leafy vegetables
  • 1/2 cup of other vegetables—cooked or chopped raw
  • 3/4 cup of vegetable juice

Fruit Group

  • 1 medium apple, banana, or orange
  • 1/2 cup of chopped, cooked, or canned fruit
  • 3/4 cup of fruit juice

Milk, Yogurt, & Cheese Group

  • 1 cup of milk or yogurt
  • 11/2 ounces of natural cheese
  • 2 ounces of processed cheese (1 ounce is about the size of your thumb)

Meat, Poultry, Fish, Dry Beans, Eggs, & Nuts Group

  • 2-3 ounces of cooked lean meat, poultry, or fish (3 ounces is about the size of a deck of cards)
  • 1/2 cup of cooked dry beans or 1 egg counts as 1 ounce of lean meat. Two tablespoons of peanut butter or 1/3 cup of nuts counts as 1 ounce of meat.

Breads, Cereals, Rice, and Pasta 
(at least 6 servings daily) 
Breads: whole-grain, whole-wheat, cracked wheat, multigrain, or oatmeal. (Go easy on high-fat spreads like butter.)
Cereals: whole-grain, hot and cold. 
Rice and pasta: brown rice, whole-wheat or enriched pasta. (Try tomato sauces, which are lower in calories than cream sauces.)

Fruits 
(at least 2 servings daily) 
All kinds: fresh, canned, or frozen.

Vegetables 
(at least 3 servings daily) 
All kinds: fresh, canned, frozen, boiled, steamed, or baked.

Milk, Yogurt, and Cheese 
(at least 2 servings daily) 
Nonfat or lowfat milk, yogurt, and cheeses. (Foods from this group contain calcium, which is very important in a growing body.)

Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts 
(at least 2 servings daily) 
Meat, poultry, and fish: lean, skinless, broiled, roasted, or simmered instead of breaded and fried. (Or try dry beans and peas, which are lower in fat.)


For more information go to:

eMaxHealth


Posted By Marina