Which do you think is healthier: whole foods or vitamins? Lots of of us grew up being told to “eat your vegetables.” As it turns out, that was great advice. Whole foods, such as fruits, vegetables and whole grains, contain nutrients your body needs to be healthy. The whole grains contain B vitamins which can give you energy, and fiber to help you stay regular. Fruits and vegetables contain vitamins your body do not automatically make, such as Vitamin C and phytonutrients such as lycopene that may help your eyesight.
When you take a vitamin pill, you get only the nutrients listed on the label and only in the amounts listed. Since store-bought vitamins and minerals are generally not well regulated, it is possible you may not be getting the entire amounts that are listed on the label. However, when you eat whole fruits or vegetables, you get Lots of nutrients. For example, an orange is a great source of Vitamin C; but they also contain Vitamin A, some B vitamins, Vitamin E, and other vitamins in small amounts. Oranges are also rich in minerals such as potassium, phosphorus, magnesium and calcium, along with other minerals in small amounts. Apples are another great fruit. Apples contain vitamin A, some B vitamins, vitamin C, vitamin E, Vitamin K, and other vitamins in small amounts. They also contain minerals such as potassium, calcium, phosphorus, magnesium and other minerals in small amounts.
It is probably a good thing they do not have food labels on fresh fruits and vegetables because the list would certainly be so long the label would certainly not be able to show all the nutrients included.
Eating a variety of fruits and vegetables helps you to be healthy. Studies such as the DASH diet showed that people who eat more fruits and vegetables, along with low-fat dairy and lean meats, have lower blood stress and potentially a longer life. While multivitamins may help some people prevent nutrient deficiencies, a healthy and varied diet can help to prevent nutrient deficiencies while reducing the risk of chronic problems like high blood stress and heart disease. A nutrition expert, such as a registered dietitian, can help you discover that avoiding milk might put you at risk for calcium and Vitamin D deficiency. Also, when people who don’t have medical conditions that restrict gluten cut out gluten-containing foods, they may be risking not getting enough of the B vitamins. Folic acid, one of the B vitamins, is important for women of child bearing age to help lower the risk of birth defects involving the brain and spinal cord of developing babies. Another, iron, is needed for healthy blood, and children and women of child bearing age usually need more iron.
Medications may interfere with the absorption and/or metabolism of certain vitamins and micronutrients in those with gastric reflux, and people with a history of weight loss surgery. It may be necessary for these people to take vitamin supplements. Be sure to consult with your physician to see if they consider you at risk for low nutrient absorption due to your medical condition and/or medications. Your doctor may refer you to talk to a registered dietitian at a hospital or your local Health Department.
Page 2 of 2 – The Dietary Guidelines for Americans 2015-2020 are designed to help Americans ages 2 and older make healthy food choices. These dietary guidelines suggest Lots of Americans under-consume Vitamin A, D, C and E, choline and potassium. Because some vitamins are toxic at high levels, it is important to consult with a registered dietitian to make sure that if you do use vitamin supplements, you do it safely. Source: Today’s Dietitian, May 2016.
Spring and Summer are great times to explore brand-new fruits and vegetables and expand your ways of fixing them to add variety and health to your diet. Don’t forget about the great exercise you may get from growing your own fruits and vegetables along with picking, shelling and preparing them. It’s a WIN-WIN to grow and eat more fruits and vegetables.
Now for some of my favorite Spring and Summer recipes:
Cold Green Pea and Onion Salad
Shell a bunch of green peas to equal 2 cups or drain a can of green peas. If using shelled peas, I like to microwave them after rinsing for 3 to 5 minutes. Dice a small onion and add to peas.
Mix in 1 to 2 tablespoons light mayonnaise Add ½ – 2/3 cup grated sharp cheese. Refrigerate 1 to 2 hours or if really hungry go ahead and enjoy. Makes 5 servings with approximately 135 calories.
n Benefits: This salad contains biotin, manganese, copper, vitamin C, vitamin B6, fiber, vitamin A, B1, folate, and calcium- just to name a few nutrients.
Cabbage Salad or Slaw
3 to 4 cups chopped cabbage
3 green onions, chopped
2 tablespoons dill relish (not sweet)
2 tablespoons apple cider vinegar
Mix first three ingredients, add vinegar and mix well. Let stand for several hours in refrigerator covered.
Makes about 4 cups with approximately 58 calories per a1 cup serving. Exchange = 2 vegetables
Benefits: This salad contains Vitamins A, C, B6, magnesium, iron and copper, just to name a few nutrients.
Barbequed Zucchini
While cooking your favorite poultry or meat on the grill, wash zucchini and slice length-wise. Put foil in a baking pan on all sides. Spray the foil with non-stick cooking spray. Place the zucchini in the pan and sprinkle with basil, oregano, parsley flakes. Cook 10 minutes on each side, turning once. If you like, sprinkle with shredded mozzarella cheese after removing the zucchini from the grill.
Benefits: ½ zucchini has actually approximately 12 calories and is a ½ vegetable exchange.
Source: “Quick and Healthy Volume II,” by Brenda J Ponichtera.
Janice Putnam is a nutritionist at the Alamance County Health Department. You may reach her at 336-570-6474 to share your favorite recipe.
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