Clarion-Ledger, Jackson, MS – August 2, 2005
E: Protects cell membranes, aids the use of selenium & Vitamin K, and antioxidant. Food: Olive Oil, Vegetable oils, nuts, green leafy vegetables
Too little: cause neurological health problems decrease life of red blood cells (Antacids & mineral oil decrease E absorption).
Too much: headaches and diarrhea; can cause low absorption of vitamin A.
D: Regulates blood levels of Calcium & Phosphorus. Aids building of strong bones and teeth. Food: Fortified Milk, 5-15 minutes of Sunshine each day.
Too little: makes bones weak (rickets) in children and osteoporosis in adults, diarrhea, insomnia, nervousness, muscle twitches.
Too much: constipation, diarrhea, headache, loss of appetite, nausea, vomiting, irregular heartbeat and fatigue.
Beta carotene: Carrots, cantaloupe, pumpkin, sweet potatoes and tomatoes. Has to be cooked to get the vitamins.
Calcium: Milk and milk products, fish with bones that are eaten (such as canned salmon), calcium-fortified tofu, calcium-fortified juices and cereals, and broccoli. One cup (8 ounces) of milk contains 300 mg of calcium.
Selenium: Milk, broccoli, cabbage, poultry, fish, seafood, organ meats and whole-grain products. One slice of whole-wheat bread contains 10 mcg of selenium.
Iron: There are two types of dietary iron.
Heme iron, easily absorbed: meat, seafood and poultry.
Nonheme iron, not easily absorbed: iron-fortified cereals, whole grains, beans, peas, and dark green leafy vegetables, such as spinach. absorbs nonheme iron easier from plant foods when they're consumed along with vitamin C, such as citrus fruits. Why Vegetarians need vitamins.
Magnesium: Nuts, legumes, whole grains and dark green vegetables. Half a cup (4 ounces) of kidney beans contains 40 mg of magnesium.
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by Frances M. McCrory-Meservy