April 24, 2024

As promised for this celebration of Nationwide Diet Thirty day period, our very first installment of thoughts from audience:

Corliss J. from Tucson, Arizona, writes: “I would like to get much more normal vitamin C from meals. I have a ailment termed ‘stomach dumping’ and also heartburn. Juicy sweet fruits trigger digestive distress and heartburn. I choose a 500 mg Ester-C pill each working day. Could you be sure to recommend some food items that include vitamin C but are not sweet, acidic or juicy? How considerably need to I eat every day?”

Expensive Corliss, the proposed day by day allowance for vitamin C is now 75 milligrams for adult females. And though quite a few persons like you just take higher doses from nutritional supplements, it is certainly achievable to meet your vitamin C requirements from foods.

One SunGold kiwifruit, for case in point, consists of 131 mg of vitamin C, although a few-fourths of a cup of orange or grapefruit juice provides about 95 mg. If you never tolerate these juicy fruits, you can also get vitamin C in red or green bell peppers (95 and 60 mg per 1/2 cup, respectively), 1/2 cup cooked broccoli or strawberries (50 mg), 1/2 cup Brussels sprouts (37 mg) or even a medium baked potato (22 mg).

In accordance to the Linus Pauling Institute Micronutrient Info Centre at Oregon Condition University, our bodies most effective soak up vitamin C at doses up to 200 mg. And we can get that quantity from five servings (about 2 1/2 cups) of a assortment of fruit and greens each individual day.

Although substantial doses of vitamin C show up to be safe and sound, they can result in digestive distress, primarily if you exceed the present upper consumption amount of 2,000 mg a day, set by the Institute of Medicine’s Foodstuff and Nourishment Board.

An additional reader, Paula, asks: “When picking a premade foodstuff, this kind of as bread or cracker, which factors ought to tutorial you in get of nutrition: carbs, excess fat, fiber, sodium or energy? I have a bit elevated blood tension or have been explained to to eliminate 5-10 kilos as I am pre-diabetic.”

1st and foremost, glimpse at the serving size, Paula. All the other information and facts on the nutrition facts label is primarily based on that volume. Stay with that serving measurement if you want to shed excess weight.

Upcoming, since you have superior blood force, hone in on the sodium content material. If you can’t find a merchandise with considerably less than 140 milligrams of sodium per serving, decide on one particular with the lesser quantity between your decisions.

For bread, crackers and other grain food items, search for the words “whole grain” on the label. There is crystal clear health care proof, according to the Total Grains Council, that entire grains can decrease your threat for diabetic issues and weight problems, as nicely as coronary heart illness and cancer.

Lastly, take a search at the fat articles and pick out a food with the least volume of saturated unwanted fat, ideally less than 2 grams for every serving.

Barbara Intermill is a registered dietitian nutritionist and syndicated columnist. She is the creator of “Quinn-Crucial Nutrition: The Uncomplicated Science of Having.” Electronic mail her at to 

[email protected]

 . ©2023 MediaNews Team, Inc. Dispersed by Tribune Content Agency, LLC.

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