How to Get All Your Vitamins from Food

By:
Sue Gilbert

Do you let pills and powders play a role better entrusted to food? Trade in your vitamin supplements for a little knowledge and you can get your best nutrition from wholesome, ordinary food. Foods contain enough vitamins and minerals that a reasonably careful selection will supply all that most people need.

In fact, you can learn to meet your nutrient needs MUCH BETTER from foods than from pills. Foods are less risky and tastier, and too much of some vitamin and mineral supplements can be toxic. If you are taking vitamins and minerals in supplement form, try eating more of these foods instead. You'll benefit not only from that particular nutrient but also from all other components in the food, as well as the way they work together to provide health benefits.

Vitamins, five rich food sources, and recipes:

• Vitamin A
  The fruit-and-vegetable tier of the food pyramid contains the best sources of beta-carotene (which your body will convert to vitamin A in the amounts it needs).
  Carrots, pumpkins, sweet potatoes, spinach, red peppers
  
• Carrot Parsley Salad: Parsley is also a great source of vitamin A.
  
• Japanese Pasta
• Vitamin B1 (Thiamin)
  Meats, grains and nuts are rich in Thiamin.
  Wheat germ, pork, beef, peanuts, brazil nuts
  
• Gingered Pork and Peaches
  
• Fried Rice with Chicken and Peanuts

• Vitamin B2 (Riboflavin)
  Dairy foods are the best source of riboflavin.
  Yogurt, milk, liver, eggs, pork
  
• After-Workout Smoothie
  
• Corn Pudding

• Vitamin B3 (Niacin)
  Niacin is best found in meats and fish.
  Tuna, salmon turkey, peanuts, chicken
  
• Grilled Tuna Steaks
  
• Greek Turkey Burgers

• Vitamin B6
  B6 is found in a wide variety of food groups.
  Whole-grain cereals, potatoes, bananas, peanut butter, turkey and chicken white meat
  
• Turkey Caesar Wrap
• Kid-Friendly Smoothie

• Vitamin B12
  This vitamin is found only in animal products.
  Organ meats, milk, shellfish, meat, cheese
  
• Baked Ziti with Four Cheeses
  
• Scallop and Veggie Stir-Fry

• Folacin
  Go to the leafy greens of the vegetable group to find folacin.
  Soybeans, collards, spinach, asparagus, corn
  
• Asparagus Salad with Citrus Vinaigrette
• Sautéed Spinach and Mushrooms

• Vitamin C
  Fruits and vegetables contain the most vitamin C.
  Red and green peppers, kiwis, orange juice, broccoli, cantaloupe
  
• Broccoli Salad
• Avocado Orange Soup

• Vitamin E
  Vitamin E comes from plants, but is most concentrated in vegetable oils.
  Wheat germ, soybean oil, corn oil, sunflower seeds, almonds
  
• Yummy Wheat Germ Balls
  
• Chicken with Cashews or Almonds

• Calcium
  Dairy products and some vegetables are good places to find calcium.
  Milk, cheese, yogurt, canned salmon, collards
  
• Fat-Free Honey Berry Milkshake
• Quiche Lorraine

• Iron
  Meats are your best sources, but dried beans and seeds are also good.
  all types of liver; pumpkin, sunflower and squash seeds; soybeans, beef, oysters
  
• Sauteed Lentil Sunburgers
• Chinese Pepper Steak

• Zinc
  Meat and seafood are good sources of zinc. Shellfish is the best.
  Oysters, dark meat turkey, beef, lentils, pumpkin seeds
  
• Crock-Pot Beef Stew
• Spiced Turkey, Squash and Apples

When do you need supplements?When your calorie intake is so restricted that you can't eat enough total food to meet your needs. Certain illnesses impose different nutrient requirements. For example, under the stress of surgery, high fever or excessive burns, a person's need for protein is much greater than normal, as are needs for vitamins and minerals.

RESOURCES:

• Got a question or comment for Sue? Post it on the Ask the Nutritionist message board!
• Get more great recipes in the Recipe Finder.
• Get a complete menu made just for you in the Meal Maker.