Tell me about vitamins

juldga

I am pretty sure I dont get enough from my food choices. I currently just take a one a day multi vitamin. I hear people talk about all kinds. What do I really need (except calcium because I know I need that and I am going to get some)
Fish oil, b vitmains, vitamin packs instead of multi???

SHBoss1673

well, I'm of the belief that you should try very very hard to receive sufficient vitamins and minerals through the food you eat. The supplement industry is not regulated and there's no guarantee that the vitamins you take will actually be a way to complete your day.

Take a multi if you must, but only to "top off" your amounts, I.E. maybe get that extra 3 or 4 % boost you may need. Don't look to vitamins to fill out 20 or 30% deficiencies, generally besides the possibility of those vitamins being indigestible, you're going to get them in one giant dose, which isn't how your body normally processes vitamins and minerals, and the body can't store most vitamins (a couple of the fat soluble ones can be stored, but not many), and extras are just eliminated through various disposal methods.

juldga

I know little about nutrition and I am a picky eater. where can I go to find out what I need and where to get it?

toots99

I know little about nutrition and I am a picky eater. where can I go to find out what I need and where to get it?

I just posted a topic about a website called nutritionforthenaive.com

Check that out, that might help.

juldga

thanks!

mishmash73

if you buy vitamins... make sure they are USP approved meaning they have what they say in them. Costco's Kirkland brand has them. I take Usana which are USP approved. a multi vitamin/mineral & fish oil are sufficient if you are drinking calcium

AMOMONAJOURNEYTOCHANGEHERLIFE

Go to the doctors and get blood work and talk to them about nutrition. They will tell you what you deficient in and tell you foods high in those foods.

juldga

I dislike all diary product except cheese. Calcium is a must for me

atomdraco

Slowly start learning to like different type of the food, they are actually very delicious.

AMOMONAJOURNEYTOCHANGEHERLIFE

There are many other foods that are just as high in calcium

Carrot juice, fresh 57
Fish, canned salmon eaten with bones 440
Fish, canned sardines or mackerel eaten with bones 569
Molasses, black strap 2820, 176.2 per tablespoon
Molasses, unsulphured 672, 42 per tablespoon
Sesame butter (unhulled sesame seeds) 1022, 63.9 per tablespoon
Sesame butter/ tahini from hulled or decorticated seeds 315.2, 19.7 per tablespoon
Soy beverage, unfortified 9.8
Soy beverage, calcium-fortified variable, check nutrition information; approx 200
Tofu, firm, prepared with calcium 1721
Tofu, regular, prepared with nigari, 260
Vegetarian support nutritional yeast, variable, check nutrition information

Dark green leafy vegetables Many dark green leafy vegetables have relatively high calcium concentrations. The calcium in spinach is however, somewhat poorly absorbed, probably because of the high concentration of oxalate. The study revealed that kale, a low-oxalate vegetable, is a good source of bio-available calcium. Kale is a member of the same family that includes broccoli, turnip greens, collard greens and mustard greens. These low-oxalate, calcium-rich vegetables are therefore also likely to be better sources of available calcium

cooked turnip greens 450
cooked bok choy 330
cooked collards 300
cooked spinach 250
cooked kale 200
parsley 200
cooked mustard greens 180
dandelion greens 150
romaine lettuce 40
head lettuce 10

Sprouts

soy 50
mung 35
alfalfa 25

Sea vegetables (seaweed)(dried powdered form)

nori 1,200
kombu 2,100
wakame 3,500
agar-agar 1,000, 62.5 per tablespoon

Beans and Peas (cooked, ready to eat)

navy beans 140
soybeans 130
pinto beans 100
garbanzo beans 95
lima, black beans 60
lentils 50
split peas 20

Grains

tapioca (dried) 300
brown rice, cooked 20
quinoa, cooked 80
corn meal, whole grain 50
rye flour, dark 40
oats 40
tortillas, corn, calcium fortified (2) 120
tortillas, flour or unfortified (2) 23
whole wheat flour 50

Seafood

raw oysters 240
shrimp 300
salmon with bones 490
mackerel with bones 600
sardines with bones 1,000

Seeds

almonds 750
hazelnuts (filbert) 450
walnuts 280
sesame seeds (whole, unhulled) 2,100
sunflower seeds 260

The following herbs contain variable amounts of calcium:

borage, lamb's quarter, wild lettuce, nettles, burdock, yellow dock