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.
Vitamin EWhat 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.
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.
Folic Acid (Folate)
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.