As promised for this celebration of Countrywide Diet Month, our initial installment of queries from audience:
Corliss J. from Tucson, Arizona, writes: “I would like to get a lot more pure vitamin C from foods. I have a ailment called ‘stomach dumping’ and also heartburn. Juicy sweet fruits cause digestive distress and heartburn. I choose a 500 mg Ester-C pill every single working day. Could you please recommend some meals that contain vitamin C but are not sweet, acidic or juicy? How substantially should I eat daily?”
Expensive Corliss, the proposed every day allowance for vitamin C is currently 75 milligrams for adult females. And even though lots of people like yourself just take increased doses from health supplements, it’s surely doable to satisfy your vitamin C demands from foodstuff.
1 SunGold kiwifruit, for example, consists of 131 mg of vitamin C, while three-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 pink 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 Heart at Oregon State College, our bodies very best soak up vitamin C at doses up to 200 mg. And we can get that quantity from 5 servings (about 2 1/2 cups) of a range of fruit and veggies just about every day.
While higher doses of vitamin C look to be harmless, they can result in digestive distress, in particular if you exceed the existing upper intake level of 2,000 mg a working day, set by the Institute of Medicine’s Foods and Nourishment Board.
A different reader, Paula, asks: “When choosing a premade food, these as bread or cracker, which factors should really guide you in purchase of diet: carbs, body fat, fiber, sodium or energy? I have marginally elevated blood tension or have been instructed to eliminate 5-10 kilos as I am pre-diabetic.”
First and foremost, look at the serving sizing, Paula. All the other data on the nutrition details label is based on that total. Stay with that serving dimensions if you will need to lose weight.
Following, because you have higher blood pressure, hone in on the sodium material. If you just cannot discover a merchandise with much less than 140 milligrams of sodium for every serving, decide on a single with the lesser amount amid your options.
For bread, crackers and other grain foods, glimpse for the text “whole grain” on the label. There is apparent professional medical evidence, in accordance to the Complete Grains Council, that entire grains can lower your risk for diabetic issues and obesity, as effectively as coronary heart disorder and most cancers.
Lastly, get a seem at the unwanted fat written content and opt for a foodstuff with the minimum amount of money of saturated excess fat, preferably fewer than 2 grams for each serving.
Barbara Intermill is a registered dietitian nutritionist and syndicated columnist. She is the author of “Quinn-Essential Nutrition: The Uncomplicated Science of Taking in.” E-mail her at [email protected].