AWhat doesn’t Vitamin A do? This powerhouse is in charge of general growth and development. It’s crucial for eye health, teeth, skin and helps to boost the immune system and cuts the risk of heart disease. You know you are getting a dose of A when you are eating foods with an orange hue, caused by the carotene pigment. Carrots, oranges, sweet potatoes and cantaloupe are all packed with Vitamin A. The recommended daily dosage is 2,300 IU. Be advised that it can be toxic in large doses so stick with the recommended amount. B VITAMINS The eight B vitamins include B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6, B7 (biotin), B12 and Folic acid. These are responsible for energy production, maintaining metabolism, muscle tone, iron absorption, immune function and memory. These nutrients can be found in whole foods including potatoes, bananas, lentils, peppers, beans, whole grains, yeast and molasses. Recommended daily allowance is as follows. . .
- B1: 2-10 mg/day
- B2: 5-10mg/day
- B3: 15-30mg/day
- B5: 1-15mgs
- B6: 6-12mg/day
- B7 : 100-300 mcgs
- B12: 12-100 mcg
- Folic acid: 200-400 mcg/day
CKnown for boosting the immune system, Vitamin C is also hard at work giving skin elasticity, strengthening blood vessels, assisting in iron absorption, helping wounds heal faster and preventing heart disease. Oranges, guava, bell peppers, kiwi, grapefruit, strawberries, Brussel sprouts and cantaloupe are all great sources for C. A single orange covers your recommended daily dosage, 75 mg.
DHere’s one of the essential vitamins you may want to strongly consider supplementing. While milk, eggs, orange juice, fish and mushrooms provide Vitamin D, the amounts are not enough. The recommended daily dosage is 1,000 to 2,000 IU. The best source of Vitamin D is spending time in the sun. However, with rising skin cancer rates we have to balance how much time we spend in the sun without sunscreen with our need for Vitamin D. It’s necessary for strong, healthy bones and optimum muscle function. It’s believed that it can reduce the risk of breast cancer by as much as 50 percent! E Many cells of our body use vitamin E to carry out important functions. It gives a boost to the immune system, widen blood vessels, prevents clots and offers protection against free radicals. Almonds are absolutely packed with Vitamin E and other nuts like peanuts and hazelnuts and sunflower seeds are also good sources. For adults, the recommended daily allowance is 15 mg or 22.4 IU. K Blood coagulation, the process by which blood clots is dependent upon K. Green leafy vegetables like kale, spinach, broccoli and brussel sprouts are the best natural sources. The recommended daily doses differ for men and women at 120 mcg for men and 90 mcg for women. Research is finding that vitamin K has been shown to help improve insulin resistance in older men.
“One cannot think well, love well, sleep well if one has not dined well” - Virginia Woolf
It is in this spirit that we present re:iimmune’s new blog series “Whole Foods Spotlight” where we will focus in on a specific whole food, its nutritional benefits and provide you with a few links to some tasty recipes that may inspire you to add more of that particular food into your diet. After all, good health begins with good nutrition! Bone health booster, collard greens is our focus this week!Collard greens are a cruciferous vegetable belonging to the same family as broccoli, cauliflower, brussel sprouts and kale. This family of veggies is known for their cholesterol-lowering abilities and collard greens are the king of the family when it comes to it’s impressive means of binding to bile acids (which are made of cholesterol) in the digestive tract, making it easier for them to be excreted from the body. They are much more effective at this when cooked than when ingested raw. Collard greens are also a rich source of vitamin K, beneficial for bone health as it helps improve calcium absorption. Which is great because collard greens are also loaded with calcium! Two cups contain over 450 mg of calcium, which is almost 90% of daily recommended intake. They are also high in folate which is one of the B vitamins necessary for red and white blood cell formation in bone marrow. It also assists in converting carbohydrates into energy and producing DNA, so it’s doubly important to increase folate intake during pregnancy, infancy and adolescence, all periods of rapid growth. In addition, collard greens are loaded with choline which assists in good restful sleep, muscle movement and memory. Collard greens also contain thiamin, niacin, phosphorus and potassium. When purchasing collard greens, you want to look for firm, unwilted, vivid green leaves. Smaller leaves mean tenderness and milder flavor. Be sure to store them in the refrigerator to prevent wilting and bitterness and to minimize loss of nutrients. Collard greens are also relatively easy to grow. Planted in spring and fall, gardeners typically prefer fall plantings as the frost brings out sweetness in the leaves. They need fertile, well drained soil and at least 4 to 5 hours of full sun to bring out their flavor. Black Eyed Pea Soup with Collard Greens and Sausage Sweet Potato and Collard Green Frittata Chicken and Collards Pilau