Nutrition 101

How to Eat Your Vitamins

It's possible to get your daily quota from your plate instead of the drugstore shelf. Here, the nutrients you need every day and how to get them from your diet.

Fish with broccoli, beans, nuts and an orangeAnita Calero

Vitamin E

What it does for you: This vitamin's major function is as an antioxidant. Recent studies point to positive effects on eye health and the prevention of Alzheimer's disease.

How much you need daily: Generally, 22.5 IUs. There is controversy about safe upper limits, but most agree that adding 150 to 200 IUs shouldn’t hurt and might help.

Best food sources: Avocados, vegetable oil (such as safflower, sunflower, cottonseed, canola, and olive), wheat germ, sunflower seeds, almonds, and most other nuts.

How to eat enough of it: It's easy to meet the RDA with food―one cup of raw broccoli plus two ounces of either almonds or sunflower seeds will do it.


Folic Acid (Folate)

What it does for you: Low intake during pregnancy causes a higher-than-normal risk of neural-tube birth defects, such as spina bifida. Deficiencies may be a risk factor for some cancers, heart disease, and stroke.

How much you need daily: Generally, 400 micrograms.

Best food sources: Leafy vegetables, strawberries, wheat germ, broccoli, asparagus, whole grains, beans, and foods that have been fortified with folic acid, such as cereals and breads.

How to eat enough of it: A 3/4-cup serving of fortified breakfast cereal contains 100 percent of what you need. A cup of peas, a cup of cooked spinach, and about five spears of asparagus also add up to the RDA.

 
Read More About:Vitamins

Related Content

Multigrain cracker with part-skim ricotta and honey

Stay Healthy on the Go

How to make nutritious eating choices—and fit in exercise—when you’re strapped for time and on the move.

What do you think about this article? Share your own solutions and ideas

View Earlier Comments
Advertisement

Quick Tip

Nuts

Juice may serve up vitamins, but it won’t do much to ease hunger: Unlike solid foods, liquids don’t trip the brain’s satiety mechanism. For a more effective snack, pair a glass of 100 percent juice with a few nuts. Get more tips.