Things to consider about Nutrition and your Diet (Pt. 1 of 2)

Here is quick list of things to consider when you have some spare time.

1. Is Vitamin D important to my nutrition?

A review of 63 observational studies of vitamin D and cancer concludes that boosting daily intake to 1,000 international units (IU) might reduce the risk of colon, ovarian, breast and possibly prostate cancer. That’s more than the current Institute of Medicine recommendation for vitamin D, which ranges from 200-600 IU daily depending on age, though only half the safe upper limit set by the institute. Because it’s difficult to get that much vitamin D from food alone, this target can likely be best achieved through supplements.

How much Vitamin D should I include in my diet?

Adults - 2.5 mcg Infants and children - 5.0mcg

2. What is Folic Acid?

Also known as Vitamin M, Folacin and Folate are forms of the water-soluble Vitamin B. These occur naturally in food and can also be taken as supplements.

3. Is it nutritionally healthy to become a vegetarian or vegan?

More people are becoming vegetarians, and experts say that as long as you eat a variety of fruits, vegetables and whole grains you will get all the nutrients you need. Choosing a multiple vitamin that provides no more than 100% of the recommended daily allowance for most vitamins and minerals is a good way to ensure adequate levels of essential nutrients. Ask a doctor questions concerning changing your current eating habits.

4. Is “lite” food really better for me?

Organic food is healthier than conventional produce and may be better at preventing cancer and heart disease, according to the biggest study of its kind. In a finding that challenges official advice, researchers have shown that fruit and vegetables contain up to 40 per cent more nutrients if they are grown without chemical fertilizers and pesticides. Organic milk contains 80 per cent more antioxidants -substances which reduce the risk of tumors and life threatening problems. Organic produce also had higher levels of iron and zinc, vital nutrients lacking in many people's diets.

5. Is it better to buy fruits and vegetables fresh or frozen?

When vegetables are in-season, buy them fresh and ripe. “Off-season,” frozen vegetables will give you a high concentration of nutrients. Choose packages marked with a USDA “U.S. Fancy” shield, which designates produce of the best size, shape and color; vegetables of this standard also tend to be more nutrient-rich than the lower grades “U.S. No. 1” or “U.S. No. 2.” Eat them soon after purchase: over many months, nutrients in frozen vegetables do inevitably degrade. Finally, steam or microwave rather than boil your produce to minimize the loss of water-soluble vitamins.