• Mumbai
  • Mon-Sat: 9am to 6pm

Category Archives: Nutrition & Diet

WellnessKichen > Blog > Nutrition & Diet
Author WellnessKichen Categories Health & Fitness, Healthy Eating, Mental Wellness, Nutrition & Diet Posted on 0 Comments

Common Diet Mistakes You Need to Stop Making

Avoid these common mistakes to stay on track and shed those unwanted pounds, once and for all. 

Are all fats bad? Are all carbs worse? And is it possible to consume too much protein? With so much conflicting nutrition information out there, it’s easy for people to fall into unhealthy eating habits without even realizing it. Especially when it comes to losing weight, when you might tend to make the same (avoidable) mistakes that are unknowingly sabotaging your efforts. 

Fortunately, these diet blunders are easy to overcome if you know better. And that’s where we come in, as we’re here to help you out! Read on to learn from these common diet mistakes everyone else is making, so you can vow to never be one of those people. 

Not Eating Enough Fat 

When the first US dietary guidelines were released in 1980, fat was deemed as something you should avoid. It was a sentiment that drove the diet industry for the next 20 years, even as obesity rates continued to climb. It turns out, fat was probably never the problem to begin with (studies point to sugar being a bigger trigger to obesity than dietary fat), and some healthy fats could actually help you lose weight. (Hello, avocadoes!) 

Unfortunately, some people still believe this outdated advice. Fat is an important macronutrient that will help you feel full, give you much-needed nutrients, and could even lower bad cholesterol. Stick to healthy monounsaturated fats, like the ones found in olive oil, almonds, peanut butter, and avocados. 

Not Eating Enough Carbs 

Carbs have been demonized as the culprit behind weight gain, with low-carb diets being all the rage. While it’s true that refined carbohydrates such as sugar, white pasta, and white bread can spike blood sugar and lead to weight gain, complex carbohydrates can actually help you lose weight. 

Jim White, RD, ACSM, and owner of Jim White Fitness says when people cut their carbs down too low, it can really sabotage their weight-loss efforts. 

“[Cutting carbs] really affects their energy levels, and they end up craving more carbs,” he says. “Also, they don’t have a lot of energy for working out, so a lot of times they’ll skip out on their workout.” Plus, complex carbs have fiber which will keep you full and give you lasting energy. 

Eating Too Much Protein 

Protein is an essential macronutrient for weight loss. It helps build lean muscle, which burns calories at rest and can help you lose weight. But it is possible to have too much of a good thing. 

“People just think that protein is the holy grail when it comes to macronutrients,” White says. “Eating too much protein, people don’t realize, it still has calories and it can still get contributed to body fat if overeaten.” 

If you’re a regular exerciser, White says to aim for no more than 1.2-1.7 grams of protein per kilogram (about 2.2 pounds) of body weight. People who overdo it with the protein powders and servings of meat can find themselves packing on the pounds, not shedding them. 

Cutting Out Entire Food Groups 

Many popular fad diets require people to cut out entire food groups, such as dairy, grains, or meat. The problem with these plans is they are too restrictive and can cause people to get bored or lose motivation, and even give in to unhealthy cravings. Plus, eliminating major food groups can lead to some nutrient deficiencies, such as not enough fiber, protein, or calcium. Unless you have an actual food allergy, be wary of meal plans that require you to ditch important food groups. 

Being Too Restrictive 

Some people assume if cutting calories leads to weight loss, then a drastic calorie deficit must mean faster results. Not exactly. A study published in the journal Psychosomatic Medicine found that people who went on a severe low-calorie diet didn’t lose weight in the long-term, thanks to excess production of the stress hormone cortisol. When your body releases too much cortisol, it signals the body to store fat, especially in your abdomen. And that’s not all. 

“When you’re not eating enough calories, your metabolism can slow down, you don’t have enough energy for workouts, and you’re more likely to binge eat,” White says, “We recommend nothing under a 1,200 calorie diet, especially for women.” Plus, restrictive diets aren’t plausible in the long run; when you’re always hungry and feeling deprived, you’re more likely to binge on unhealthy comfort food. 

Eating Too Much After a Workout 

A regular exercise regimen is an essential part of any weight-loss program, but it doesn’t give you license to binge on whatever you want after you finish. Sure, working out torches calories, but people often dramatically overestimate just how much they burned (fitness trackers and cardio equipment calorie counters tend to be wildly inaccurate). People who reward themselves after a sweat sesh can overdo it, even with seemingly “healthy” post-workout snacks like protein shakes.  

Eating Diet Food 

Be wary of foods labeled “low-fat,” “sugar-free,” or “gluten-free;” just because they are marketed as diet-friendly, they could actually be bad for your waistline. Most of these foods are highly processed and contain questionable ingredients like vegetable oils, aspartame, and corn syrup. It’s best to stick to food that doesn’t come in a package in the first place (natural, whole foods), or if you must, choose something with minimal ingredients. 

Treating All Calories the Same 

Counting calories can be an effective way to lose weight, but not all calories are created equal. A study published in JAMA found that people who ate a high-fat diet lost more weight than those who ate the same calories but on a low-fat diet, which points to not all calories being the same. And it doesn’t take a dietitian to know that someone who eats 1,500 calories of chips, cupcakes, and soda isn’t going to lose weight compared to someone who eats those same 1,500 calories in lean meat, fruits, vegetables, and whole grains. If you’re calorie counting, definitely leave a little room for some food you enjoy, but don’t think your body is going to process every calorie the same. 

Not Eating in Moderation 

Even for people who do pile their plates with healthy calories, they could be unknowingly sabotaging themselves. Foods that have a health halo can especially lead to weight gain. Even though there are a lot of really delicious foods that are good for you such as avocados, hummus, peanut butter, and bananas, these are still calorie-dense and can cause weight gain if you’re not too careful. Enjoy these foods, but be sure to stick to a serving size. 

Drinking Your Calories 

Watching every morsel of food that goes in your mouth is one thing, but what about what you’re sipping on? Even seemingly healthy beverages can be the source of unwanted calories. Cold-press juices can be serious calorie and sugar bombs. Yes, even the green ones; a lot of times, they’re made with high-sugar fruits such as bananas and pineapple, so the calories can creep up fast. Also, each splash of creamer and packet of sugar in your coffee adds up. To stay on track, it’s best to sip on water and unsweetened green tea. And be sure to avoid any of the unhealthiest drinks on the planet while you’re at it! 

Author WellnessKichen Categories Health & Fitness, Healthy Eating, Nutrition & Diet, Weight Loss Posted on 0 Comments

Reasons Your Belly Fat Isn’t Going Away

These everyday habits could be sabotaging your weight loss journey. 

When first you start dieting and exercising, the pounds seem to melt off. But, we all hit that stagnant point where the last few pounds of belly fat just don’t want to leave. Turns out, there could be a few factors contributing to that last layer of fat on without you even realizing it. Try kicking these 30 bad habits to the curb, and then check out things you must do for a flat belly to shrink your waistline for good. 

You Drink Diet Soda 

You’d expect diet soda, which has fewer calories and sugar than its regular counterpart, to be healthier for you. But, it’s actually one of the bad habits that will give you stubborn belly fat due to its dangerous side effects. First off, researchers at the University of Texas Health Science Center monitored 475 adults for 10 years and found that those who drank diet soda had a 70 percent increase in waist circumference compared with those who didn’t drink any soda, and participants who drank more than two diet sodas a day suffered a 500 percent waist expansion.  

You’re Eating Out Every Night 

Eating at restaurants and fast food joints every night is one of the reasons you have stubborn belly fat. These foods tend to have more fat and salt in comparison to lighter meals you can make at home. Instead of going to your local burger joint, try making a burger at home instead. Check out our homemade fast food recipes to make your favorite drive-thru meals with half of the fat and calories. 

You’re a Social Media Addict 

Staring at your phone for hours on end in your bed is definitely not doing any favors for your body. You’re wasting precious time that can be used to go outside and be active, and a study published by Pediatric Obesity found that students with access to one electronic device in their bedrooms were 1.47 times as likely to be overweight in comparison to those with no device in their bedroom. 

You Don’t Practice Mindful Eating 

Eating mindfully can do wonders to get rid of stubborn belly fat. Mindful eating is when you focus on every aspect of eating and putting a focus on the sensations brought by every bite of your food. We have a tendency to eat while we’re distracted by our phones or other devices, which causes us to overeat. According to Harvard Medical School practicing mindful eating can actually help slim your figure and has been used as a treatment tool for those with binge eating disorders. 

You Don’t Give Yourself Enough TLC 

Constantly reprimanding yourself about your diet and ripping yourself apart over one indulgence is only going to make things worse. A study in the Journal of Health Psychology has shown that people who suffer from depression are actually more at risk for obesity than those who do not. So, make sure you’re kind to yourself and cut yourself some slack. 

You’re Eating Too Much Protein 

Protein is a key macronutrient for losing weight, but too much can do more harm than good. In fact, a Spanish study found that over a six-year period, participants who ate a high-protein diet were 90 percent more likely to gain over 10 percent of their original body weight in comparison to those who ate less protein. So when it comes to how to lose stubborn belly fat, maybe cut back on the animal protein and eat more plants. 

You Haven’t Switched to Whole Grains 

Eating refined carbs that are found in white breads and baked goods spike your blood sugar and cause weight gain, so you’re better off switching to whole grains if you’re looking to get rid of stubborn belly fat. On top of having more flavor, whole grains have been proven to help regulate body weight, according to The Journal of Nutrition because of their high fiber content. Fiber helps regulate your digestive tract, and whole grains are packed with vitamins and minerals that will keep your body fit and running smoothly. 

You’re Eating Whey 

Whey has a tendency to cause bloat, especially if you’re lactose intolerant since it’s made from cow’s milk. To avoid this painfully annoying bloat, try going for plant-based protein powders and foods. Some brands have almost as much muscle-building and hunger-killing protein as whey but are better for sensitive tummies. 

You’re Not Putting Enough Vegetables on Your Plate 

Even if you are making healthier choices, you may not be eating as many veggies as you need to. “Make half your plate vegetables and/or salad,” Danielle Omar, RD, blogger at Food Confidence, told Eat This Not That! Vegetables are nutrient-dense and packed with fiber, which will fill you up without overloading on calories. 

You Never Let Yourself Indulge 

Restricting yourself of any indulgences can actually cause your whole diet to backfire. A study published in the journal Psychosomatic Medicine found that calorie-restricting diets can actually lead to long-term weight gain due to an increase in the stress hormone cortisol. This fat-storing hormone spikes due to the psychological stress from constantly saying “no” to the dessert you want so badly. 

You Aren’t Eating Enough 

Some dieters get so caught up in being thin that they heavily restrict the number of calories they eat, or even turn to going the whole day without eating. Going on these dangerously restrictive diets can actually slow down your metabolism and cause pounds to burn off slower, so remember to stay on the healthy track of a balanced diet and exercise. 

You Eat Three Large Meals a Day 

Contrary to popular belief, eating large quantities of food three times a day isn’t always the best choice for your waistline. The main problem with this way of eating is that while you still can lose weight when doing it right, it may not be the best move for your metabolism. A study published in the International Society of Sports Nutrition found that eating more frequent, smaller meals a day can help control hunger and lower cravings, which can lead to weight loss. To switch things up, try reducing the size of your meals and have some healthy snacks like nuts and fruit if you’re still hungry in between meals. 

You’re Eating Low-Fat or Fat-Free Dairy 

Although full-fat dairy has more calories (and obviously more fat) than its skim counterparts, it actually isn’t a worse choice for your weight-loss goals, according to the European Journal of Epidemiology. The journal analyzed 29 different studies and found that whole fat dairy products don’t have a significant difference to your health when compared to lower-fat dairy products. The researchers stated that overall, any dairy product has a “neutral” effect on our health. Full-fat dairy products may be the better choice since they fill you up for longer than skim or low-fat dairy, and help your body absorb more of the fat-soluble vitamins that many dairy products are fortified with. 

You Don’t Eat Nuts 

Nuts are a great addition to your diet. Dieters tend to stray from nuts because of their high fat content, but they actually contain good fats, omega-3 fatty acids, that can help you shed the pounds. A study conducted by the UCLA Center for Human Nutrition showed that having pistachios as a snack rather than pretzels or other carb-filled options can lower your BMI a point in just four weeks. They also helped lower cholesterol levels. 

You Sit Down for Most of the Day 

If you work an office job, you may not get as much activity during the day as you should. Try to find ways to move around in a sedentary setting. Take the stairs, walk to the nearest café instead of ordering takeout for lunch, and try biking to and from work instead of driving. Any activity during the day counts! 

You Have an Unhealthy Relationship With the Scale 

If you step on the scale multiple times a day, chances are that you’re going to drive yourself insane with trying to get that number lower; after all, your weight is naturally higher at certain points of the day (thanks to water weight) so that doesn’t necessarily reflect your weight-loss progress. But, ditch the scale completely and you’ll lose track of your progress. Researchers at Cornell University found that weighing yourself just once a day can help tip those numbers down without making you lose your sanity. 

You Don’t Get a Full Night’s Sleep 

Your sleep pattern has an influence on every aspect of your health, and your weight is no exception. Research conducted by Harvard University found that there is a major link between sleep and weight gain. One study the university noted found that women who slept less than seven hours a night were 15 percent more at risk for obesity than those who had a full night’s sleep. 

You’re Eating the Wrong Proteins 

All meats have protein in them, but some are fattier than others. Red meats, like beef and lamb, have a higher fat content than lean meats like turkey and chicken. In order to get your protein intake for the day without consuming excess amounts of fat, try sticking to leaner meats like poultry and fish. If you can’t combat your red meat cravings, try going for grass-fed beef, which has less fat and more good-for-you omega-3s than farm-raised beef. 

You Drink Juice 

All juices, even the 100 percent natural ones, have high amounts of sugar. One serving of apple juice can contain 24 grams of sugar, which is nearly half of the daily recommended sugar intake per the FDA. Juices also lack fiber, one of the key components to a whole fruit’s nutritional value. 

You Eat Salty Food 

Excess salt in your diet can do some major damage to your weight loss journey. A study conducted by Queen Mary University of London showed that every excess gram of salt you consume each day can increase your risk of obesity by 25 percent. So, lay off of the chips and fries and reach for some low-salt snack alternatives like hummus and veggies. 

You Don’t Have Enough Magnesium in Your Diet 

One of the most forgotten minerals in diets is magnesium. It’s an essential nutrient for weight loss since it regulates insulin function, which allows your body to convert glucose into energy. Magnesium can be found in dark leafy greens such as spinach and kale, as well as dark chocolate and pumpkin seeds.  

You Drink Too Much Beer 

It’s called a beer belly for a reason. A study published in the journal Current Obesity Reports showed that while light to moderate drinking did not affect weight significantly, heavy drinking can lead to obesity. Plus, heavy beers usually have more calories and empty carbs than red wine or clear liquor. So put that extra beer down and grab a glass of red wine (or better yet, sparkling water!) instead. 

You Never Do Yoga 

Yoga is not only a great form of exercise, but it also helps with stress and teaches you tactics for mindful eating. According to a study conducted by the Journal of the American Dietetic Association, people who practice yoga tend to be more mindful eaters in comparison to those who do other forms of exercise. 

Your Meals Aren’t Colorful 

If your dinner plate is only beige, chances are you haven’t put enough veggies on it. Vegetables are a crucial part of everyone’s diet, and a colorful medley of them on your plate will give you a different variety of vitamins and minerals you need in a balanced diet. 

Your Workouts Are Too Easy 

If you aren’t sweating, you’re not working out hard enough. Doing the same workout over and over again without making it more intense won’t give your body the push it needs to get stronger. Instead of your regular exercise class day in and day out, try switching it up and exploring another workout, such as a spin class, Zumba, CrossFit, or boot camp. 

You’re Getting Older 

This time, you actually can blame your age on your weight. Your metabolism begins to slow down as you get older, and according to researchers at the National Institute of Health, an overactive enzyme actually promotes weight gain in middle-aged people. This enzyme can actually lead to obesity and makes it harder for people within this age range to lose weight. The best way to combat this is to try and keep up with a healthy balance of diet and exercise. 

You’re Stressed Out 

Stress can also be a huge cause of weight gain, according to findings published in the journal Obesity Research. First off, when we’re stressed or depressed, many of us reach for our favorite comfort foods such as a tub of ice cream or bag of potato chips. We lose control of our dietary habits, which leads to overeating and consumption of excess calories that will be stored as fat. Another reason for stress-induced weight gain is because cortisol, a stress hormone, is secreted more when you’re stressed. This hormone prompts excess weight to be stored as belly fat and also leads to increased cravings for more salty and fatty foods. 

You Eat the Wrong Fats 

Avoiding foods like avocado or nuts because they’re high in fat is not necessarily a good thing. That’s because these foods are filled with healthy fats, like omega-3 and monounsaturated fatty acids, which help with weight regulation and heart health. This is much healthier than the saturated fats found in baked and fried foods, which is harmful to your heart as well as your waistline. 

You Don’t Balance Diet and Exercise 

Focusing on one over the other is not a reasonable compromise, and will only slow down the process of weight loss. Think about it: eating a slice of chocolate cake after a workout is only going to add those calories you burned off back into your body. And only eating salads without working out could lead to weight loss, but your muscles aren’t getting the necessary workout they need to be strong and toned; lean muscle burns more calories at rest than fat. Your body needs a balance of both diet and exercise, so make sure you’re incorporating the pair into your daily lifestyle. 

You’re Doing the Wrong Workout 

Contrary to popular belief, you can’t spot target fat loss. Your body more or less decides on its own where the fat is going to be shed from. But you can strengthen certain parts of your body. Both cardio and strength training can help you shed pounds, so it’s important to perform a combination of both. Torch calories with cardio like running or spinning and strengthen your abdominals with ab workouts like planks, crunches, and mountain climbers. Switch up your workout routine with some tummy-targeting exercises. 

Author WellnessKichen Categories Healthy Eating, Nutrients, Nutrition & Diet Posted on 0 Comments

High Potassium Foods That Keep Your Muscles Healthy and Strong

Eat these high potassium foods to maintain good blood pressure and improving heart health. 

You don’t need to be a fitness pro to know that electrolytes are essential to athletic performance. Gatorade commercials taught us that. But there are far better ways to get them than from a bottle of corn-syrupy fruit punch. Like from healthy, high potassium foods. 

Electrolytes—such as potassium—”play a key role in hydration in our muscles and tissues, which helps with muscle contraction and relaxation, and is also crucial for muscle health and recovery. 

“Adequate potassium intake is beneficial in lowering blood pressure, and intakes of this nutrient are also low among some population groups,” according to the FDA in its declaration of the revision of the nutrition label. Many Americans aren’t consuming enough potassium due to our reduced consumption of fruits and vegetables and increased consumption of processed food, as explained in a Physiologia Plantarum article. Potassium deficiencies can lead to cardiovascular disease, renal disease, kidney stones, osteoporosis, glucose intolerance, and type II diabetes. 

You can keep your heart and muscles healthy and strong by adding these high potassium foods to your diet now. We used the USDA’s Food Composition Database to look up how much potassium is in a standard serving of your favorite foods. While the current recommendation for potassium intake is 3,500 milligrams a day, this number will increase to 4,700 milligrams a day in 2020 with the update of the nutrition label. For this reason, we’ve listed percent daily value based on this new 4,700-milligram number. 

Next time you win the big game, you’ll be pouring lentils over the coach’s head. 

HIGH POTASSIUM FOODS LISTED FROM SMALLEST TO GREATEST PERCENT DAILY RECOMMENDED INTAKE 

Fresh Figs 

7% DV potassium per 3 fresh figs 

No, not Fig Newtons. Figs—fresh figs. While they may not help you get ripped, the nutrients they contain, including potassium, help your muscles work. They’re also a good source of fiber—providing you with 4 grams for this 3-fig serving—which will help slow digestion and keep you feeling fuller, longer. Do resist going for the dried version though, since the sugar skyrockets. For the tastiest figs, stock up between June and September when they’re in season. 

Roasted Chicken Breast 

8% DV potassium per 1 cup (5 oz) 

Many of us get a decent amount of potassium from America’s favorite protein: chicken. This 142-calorie serving will also provide you with 27 grams of the muscle-building macronutrient. 

Cherry Tomatoes 

8% DV potassium per 1 cup 

When you think of building strong, healthy muscles, tomatoes may not jump to the front of your mind. However, these juicy fruits are worth adding to your meal, for a more toned, healthy body. At less than 30 calories per one cup serving, they’ve got potassium, but are probably best known as an incredibly potent source of lycopene, a powerful antioxidant that promotes healthier, younger looking skin and may also fight against some types of cancer. Throw some cherry tomatoes in a Mediterranean cucumber salad, atop some romaine lettuce, or blistered and served alongside chicken. 

Raw Spinach 

7% DV potassium per 2 cups 

Popeye’s favorite green can help you inch closer to your daily recommended intake of potassium. Eat your 2-cup serving as a salad or toss a couple handfuls of the leafy green into a delicious smoothie. 

1% and 2% Milk 

8% DV potassium per 1 cup 

Not only is dairy milk one of the top course of bone-strengthening duo calcium and Vitamin D, but it also serves as a good vehicle for electrolytes. Milk’s carb to protein ratio is also what makes it one of the best recovery fuels after a workout. 

Cooked Lentils 

8% DV potassium per ½ cup 

Tiny, but mighty, these little legumes offer very similar benefits to beans. Thanks to the potassium content, lentils can help prevent your muscles from cramping up. They work even more to support muscle growth and development as a solid source of plant-based protein, which helps with muscle recovery after tough workouts. Also, if you tend to be a bit impatient in the kitchen, know that lentils cook more quickly than beans, making them a more convenient choice for those nights when you just don’t have the time. 

Dried Apricot 

8% DV potassium per ¼ cup 

Be careful with serving sizes—or else you might consume more sugar than you intend—but dried apricots will nourish your muscles with 378 milligrams of potassium in just a quarter cup. 

Banana 

9% DV potassium per 1 medium fruit 

Well, we couldn’t not include bananas on our list of high potassium foods! Trainers and fit-minded folks go ape over this nearly-perfect pre and post-workout fruit, and they’re right to do so. One banana clocks in at only 105 calories, and can give you just enough energy (thanks to the carbohydrates) to get through your workout without being weighed down by, say, a protein shake. They’re also a great source of fiber and naturally a little sweet, so they’ll fill you up and satisfy sweet cravings the healthy way.  

Cantaloupe 

9% DV potassium per 1 cup, cubed 

Hot weather calls for cool, refreshing foods, and cantaloupe should be at the top of your list. Juicy, light and extremely high in water content, the melon is hydrating, with potassium an added workout bonus. The fruit is also particularly low in calories. Next time you think your store-bought fruit salad has just a bit too much, dig in instead. 

Orange Juic 

9% DV potassium per 1 cup 

While one medium banana serves up 422 milligrams of potassium per fruit, an 8-ounce glass of orange juice will provide you with 443 milligrams! Who would have guessed that the fruit glorified for potassium would be unseated by this citrus fruit. 

Avocado 

10% DV potassium per ½ avocado 

As the reigning king of the fats that help fight fat, avocado is a rich source of potassium, in addition to healthy monounsaturated and oleic fatty acids, which may actually help spot-reduce belly fat. What’s more, the fiber-rich guac-and-roller also boosts the healthful properties of other fresh veggies when paired together. Research shows that by adding healthy fats like avocado to produce-rich dishes like salad, you can boost your body’s absorption of the nutrients available. 

Cooked Brussels Sprouts 

11% DV potassium per 1 cup 

They’re the go-to joke—every child’s worst nightmare—but avoiding them now would be, well, childish. Besides the potassium, they encourage weight loss as a high-fiber, low-calorie food. Whether you roast or steam these green veggies, just be sure to avoid overcooking—that’s when you get hit with that unpleasant sulfur smell. 

Cooked Beets 

11% DV potassium per 1 cup 

They’re underground and underdogs—the veggie often least bought. But beets are low in calories, high in fiber and rich in the mineral iron. Like potassium, iron is another mineral that is crucial for proper muscle function because it boosts blood flow to your muscles, increasing their efficiency. And they’re not hard to cook. Trim both ends of the beet, toss in a small amount of olive oil and roast at 450 degrees F until tender. Then slice and pair them with some mint and goat cheese as a small salad, or as a side to a lean meat dish. 

Canned White Beans 

13% DV potassium per ½ cup 

Beans, beans, they’re good for your heart—and also your skinny jeans. Legumes like white beans are an inexpensive, virtually fat-free source of potassium, protein and gut-filling fiber. One half-cup of beans provides your body with about seven grams of easy-to-assimilate protein—equal to the amount in about one ounce of chicken. The protein content combined with the high dosage of fiber will help slow digestion and work to stabilize blood sugar. As a result, pinto beans can help prevent unhealthy cravings and encourage regular, healthy bowel movements, which will translate into a slimmer, healthier you. 

Butternut Squash 

12% DV potassium per 1 cup 

For just 82 calories, butternut squash will fill you up with a good source of potassium and nearly 7 grams of fiber. Bake this bad boy in the oven and serve atop an arugula salad or alongside quinoa and chicken. 

Canned Tomato Sauce 

15% DV potassium per 1 cup 

One of the most convenient forms of potassium in our diets is probably canned tomato sauce. Toss a cup over some lentil penne or use it as a base for cauliflower crust pizza to reach your potassium requirements for the day. 

Cooked Spinach 

18% DV potassium per 1 cup 

Remember how you’d have to eat two whole cups of raw spinach and only get 7 percent of your DV of potassium? Cook those cups down and you’d get 36 percent for the same volume! 

Acorn Squash 

19% DV potassium per 1 cup, cubed 

More than a centerpiece on the Thanksgiving table, these potassium-rich gourds—which include acorn squash, butternut squash and spaghetti squash—should be eaten all year long. They’ve got a low-calorie, high-fiber combo and are easily baked or turned into “pasta.” Also, the bright orange color of the flesh signals that it’s full of carotenoids, nutrients that help fight against heart disease and also promote better vision. Winter is coming—to make you healthier. 

Sun Dried Tomatoes 

18-20% DV potassium per ½ cup 

Depending on how you buy your sun-dried tomatoes—dried or packed in oil and drained—you’ll get between 18 and 20 percent of your daily value of potassium per half-cup serving. We like to toss a mix of chopped sun-dried tomatoes, leeks, yellow peppers, pesto, and pine nuts with penne for a refreshingly different pasta dish. 

Russet Potato 

20% DV potassium per 1 medium potato 

The humble potato is one of the few “excellent” sources of potassium in Americans’ diets. (“Excellent” sources of a nutrient contain 20 percent of more of the recommended daily value.) All you have to do is throw this tuber in an oven, toss a dollop of Greek yogurt, some chopped scallions, and salt and pepper on this baby and you’re a fifth of your way to a full day’s worth of this electrolyte. 

Cooked Beet Greens 

28% DV potassium per 1 cup 

If we’re talking high potassium foods, beet greens reign king. It sounds like a lettuce for healthy hipsters, but you can find beet greens in many mesclun mixes at your grocery store. To get the most potassium bang for your buck, cook the tender greens down and eat them by the cup! They taste great sauteed in a bit of garlic with shaved parmesan and pine nuts on top. 

Author WellnessKichen Categories Healthy Eating, Nutrition & Diet, Weight Loss Posted on 0 Comments

Chocolates Can Help You Lose Weight!

There’s a good reason “stressed” is “desserts” spelled backwards. 

Dark chocolate is your stress-busting, waist-whittling savior. It pays to be picky about your bar, though. Skip the cappuccino-colored milk varieties and head straight to where they shelve the bold-flavored dark bars. Lighter kinds are loaded with sugar and seriously lacking in actual cocoa bean content—the singular ingredient that supplies all the health benefits. “Chocolate should be as minimally processed as possible to offer the most nutritional benefit. Choose chocolate that is 70% cocoa or higher, and aim for one that has no milk solids, extra syrups (glucose syrup, sugar) or other un-pronounceable ingredients. 

So, exactly how can this sweet help keep your weight in check? From cutting cravings to controlling appetite, chocolate has quite a few tricks up its sleeve. 

It Cuts Cravings 

It seems a little counterintuitive, but to really take control over your cravings you’ve got to indulge in them. “A little sweet treat on occasion can help keep those cravings in check and allow you to follow your weight-loss or weight-maintenance regimen. With most weight-loss plans you end up cutting back a lot on sweets and sugary foods, but a small amount of dark chocolate each day can help prevent you from reaching for something higher in sugar and lower in nutritional value. 

It Decreases Body Fat 

Thanks to certain flavanols that exist in chocolate, the sweet treat has been found to help lower blood sugar and also decrease body fat according to the American Chemical Society’s Journal of Agricultural and Food Chemistry. “Flavanols are plant-based nutrients and are more prevalent in dark chocolate than in milk chocolate. However, too much of anything can lead to weight gain, so be very adamant about portion control! “Buy individually-wrapped dark chocolate pieces, and choose to have one or two as a dessert. 

It Controls Appetite 

Believe it or not, chocolate actually contains a decent amount of fiber, which helps keep your appetite in check and increase feelings of satiety. One 3.5-ounce bar of 70% dark chocolate contains around 16% of your daily recommended intake. Of course, foods like oatmeal or broccoli will always come out on top when it comes to fiber content. Nevertheless, when we’re talking sweets—choosing dark chocolate over nutritionally empty candies for an afternoon snack will delay that “hangry” feeling much more effectively. 

It Reduces Stress 

It’s not your imagination: Eating small amounts of chocolate every day can help you relax, according to a study published in the Journal of Proteome Research. Stress triggers weight gain because it causes your cortisol levels to spike, increasing appetite and encouraging you to eat based on emotions rather than physical need—both of which result in overeating. If you can manage your stress levels, you can better control what you put in your mouth. Eating dark chocolate increases serotonin and endorphin levels in the brain, which helps alleviate feelings of stress and anxiety and boost your mood. 

It Reduces Inflammation 

When your body is inflamed, it experiences problems at the cellular level. Chronic inflammation has been not only linked to heart disease, cancer and diabetes, but also has been found to increase insulin resistance, and interfere with feelings of hunger and metabolism-regulating hormones. Munching on dark chocolate in moderation can help prevent and repair the cellular damage caused by inflammation because the flavanols found in cocoa contain anti-inflammatory properties, according to an American Journal of Clinical Nutrition study. If you’re up for it, we suggest adding cacao nibs to yogurt, oatmeal, or smoothies. “They’re unsweetened and offer many nutrients without too many extra calories or grams of sugar. They’re also bitter, so try them alone before you toss them in your breakfast! 

Author WellnessKichen Categories Healthy Eating, Nutrients, Nutrition & Diet Posted on 0 Comments

Best Calcium Rich Foods That Aren’t Dairy

Whether you’re vegan, lactose-intolerant, or not a dairy fan, these foods will keep your bones strong. 

It’s not exactly groundbreaking news that calcium plays a leading role in bone health and the prevention of both osteoporosis and cancer, but what you may not know is that there are ways to get the nutrient without downing dairy or taking a supplement. It’s best to consume vitamins and minerals naturally through food or drink, and these calcium-rich foods prove you don’t need dairy to get your daily fill. 

For context, the average adult needs about 1,000 milligrams of calcium every day, and we found the most creative foods to get more calcium into your day. Stock up on these dairy-free foods the next time you’re at the grocery store, and you’ll be meeting that daily recommended number in no time. 

Ranked in order from the least nutrient-dense to the most potent, we’ve found some non-dairy calcium foods that are easy to add to your diet. We used the USDA Food Composition Database to find how much calcium is present in each food. 

Sunflower Seeds 

Calcium content: 1 oz (28.3 g), 22 mg, 2.2% DV 

Top salads with these seeds for some added crunch, or munch on a one-ounce serving as a snack. In addition to their calcium content, these tiny seeds are also a good source of antioxidant-rich vitamin E and copper—a nutrient that supports white blood cell health.  

Sweet Potatoes 

Calcium content: 1, (5 inches long) sweet potato, 39 mg, 3.9% DV 

This humble root vegetable is a good source of calcium, potassium, and vitamins A and C. That’s a serious lineup for such a simple spud. Instead of baking one in the oven, why not tap into your culinary creativity and use the spuds to make some homemade fries? (Who doesn’t love fries?!) After slicing the potato lengthwise into strips, top with coconut oil, salt, pepper, and garlic powder, and pop them into the oven on 350 degrees until they’re crispy. 

Baby Carrots 

Calcium content: 15 medium, 50 mg, 5.0% DV 

Think of carrots as orange wonder wands—their stellar calorie-to-fiber ratio keeps your belly flat, their calcium helps keep your bones strong, and their vitamin A content reduces the development of skin cancer cells. Pack some in a baggy and enjoy with an ounce of almonds as a mid-afternoon snack, or roast some in the oven with some rosemary, olive oil, and black pepper for a dinnertime side dish. 

Figs 

Calcium content: 1/4 cup (3-5 dried figs), 53 mg, 5.3% DV 

While figs may be best known for their inclusion in the famous Fig Newton cookies, you’ll have to eat the whole fruit to reap its bone-building benefits. Chop up fresh or dried figs and add them to oatmeal, salads, or Greek yogurt with some honey, cinnamon, and slivered almonds. Alternatively, you can eat them whole as a quick, on-the-go snack. Three of them will cost you 110 calories. 

Green Beans 

Calcium content: 1 cup (cooked), 60 mg, 6.0% DV 

Aside from its little-known calcium content, a cup of green beans packs 16 percent of the day’s vitamin C intake and 4 grams of fiber, which is one of the best nutrients for weight loss on the planet. Top steamed green beans with some olive oil, pine nuts, ground pepper, and garlic powder to tantalize your taste buds and reap the health-boosting benefits. 

Broccoli 

Calcium content: 1 cup (cooked), 62 mg, 6.2% DV 

It seems mom was onto something when she told you how important it was to eat your broccoli. This cruciferous vegetable is rich in calcium and a host of other good-for-you nutrients like vitamins A, C, and B6. 

Oranges 

Calcium content: 1 large, 74 mg, 7.4% DV 

While this citrus fruit is best known for its rich vitamin C content, one large orange also provides 74 milligrams of calcium. Enjoy the fruit solo as a snack, or pair some slices with spinach, slivered almonds, grilled chicken, shallots, and a ginger dressing to create an Asian-style salad. 

Almonds 

Calcium content: 1 oz, 23 nuts, 76 mg, 7.6% DV 

Research shows that eating almonds before heading to the gym can help the body burn more fat and carbs during workouts. The small but mighty nut is also a potent source of satiating protein and fiber and packed with monounsaturated fats that help lower bad cholesterol levels when eaten in moderation. Eat them solo as an easy on-the-go snack, or pair with some 80% cacao dark chocolate and berries as a not-so-sinful dessert. They also make a great addition to yogurt parfaits and overnight oats. Oh, and did we also mention they’re some of the best calcium rich foods? 

Clams 

Calcium content: 3 oz (about 10 small), 78 mg, 7.8% DV 

Work toward your daily calcium needs (while getting in a hefty dose of low-fat protein) with the help of clams. 

Butternut Squash 

Calcium content: 1 cup (205 g cooked), 84 mg, 8.4% DV 

Butternut squash is not only packed with calcium and bloat-banishing potassium, but it’s also rich in carotenoids that fight heart disease, asthma, and arthritis and promotes healthy vision. Basically, it has it all—so eat it! We like to roast cubes of it in the oven with olive oil and spices. It also fairs well in soup recipes. 

Sesame Seeds 

Calcium content: 1 tablespoon, 88 mg, 8.8% DV 

To reap the bone-healthy benefits of sesame seeds, take out your apron and spatula and whip up an Indian, Middle Eastern, or Japanese-inspired dish. Many popular vegetable, chicken, and noodle recipes within these cuisines use the ingredient. 

Broccoli 

Calcium content: 1 NLEA serving (85 grams, steamed), 100 mg, 10% DV 

About 85 grams of broccoli steamed has a whopping 100 milligrams of bone-protecting calcium, and it’s a good source of immune-boosting vitamin C, too. Add the veggie to your diet to stay strong and healthy. We like to sauté it with olive oil and garlic and top it off with a dusting of Parmesan cheese. 

Navy Beans 

Calcium content: 1 cup (cooked), 126 mg, 12.6% DV 

White beans serve up not only a healthy dose of belly-filling fiber, muscle-building protein, and bloat-busting potassium, but also a significant dose of calcium. Need another reason to add some to your plate? It’s also rich in resistant starch, a nutrient that increases metabolism and helps promote fat oxidation and prevents long-term fat accumulation. 

Chia Seeds 

Calcium content: 1 oz, 179 mg, 17.9% DV 

We all know chia seeds offer a generous amount of omega-3, but there doesn’t seem to be much hype about their calcium content. In just one ounce (a little more than 2 tablespoons), there are just about 180 milligrams of calcium, which is 18% of your recommended dietary allowance. Sprinkle a tablespoon or two into a bowl of oatmeal for an added boost of the mineral. 

Cooked Greens 

Calcium content: 1 cup, cooked 94 mg–268 mg, 9.4-26.8% DV 

You likely already know that adding more greens to your plate is a healthy, low-calorie choice, but did you know that kale and collard greens can also help keep your bones strong? It’s true! To get the most of the mineral from these vegetables, you’ll want to consume them cooked—not raw for them to be considered high calcium foods. Take out your steamer or sauté up a batch with some seasoning for a quick side dish. 

Sardines 

Calcium content: 1 can (3.75 ounces), canned in oil with bones, 351 mg, 35.1% DV 

Although sardines aren’t many people’s favorite fish, they’re one of the best sources of dairy-free calcium out there—if you can stomach them. Look for varieties canned with the bones, which are soft and completely edible. The bones are where all the calcium comes from. To make things more flavorful, toss the fish into a bed of leafy greens with tomato, cucumber, olives, feta, and red wine vinegar. The combo makes for a tasty, Mediterranean-inspired dish. For a quick snack, top whole-grain crackers with two or three sardines and a squeeze of fresh lemon for added flavor. 

Tofu (with calcium sulfate) 

Calcium content: 1/2 cup (prepared), 434 mg, 43.4% 

Are you a big fan of edamame’s cousin, tofu? Although calcium content varies by brand, some varieties of tofu are some of the most potent calcium rich foods and serve up to 43 percent of the day’s calcium in a single 1/2-cup serving. Be sure to compare nutrition labels to ensure your go-to brand is a good pick for your bones. 

Author WellnessKichen Categories Drinks & Beverages, Healthy Eating, Metabolism, Nutrition & Diet, Vitamins Posted on 0 Comments

Things You Don’t Know About Vitamins

It used to be so easy—chew a tasty vitamin and be on your way with your day. But it’s time to be a grown-up about the vitamins you’re giving attention to or dismissing altogether. 

When it comes to healthy eating, some things are obvious: That deep-fried, bacon-wrapped Snickers isn’t a good idea and ordering a side of fries with every meal isn’t going to speed up your metabolism or put you on the fast track to a bikini body. 

But other things can be a bit less black and white. And if you’re anything like us, vitamins can be a tricky category to wrap our heads around. “Is it okay to take a vitamin without any food?” “Is it really bad I’m not taking fish oil supplements?” “Are some vitamins a waste of money?” We hear ya, and that’s why we reached out to top nutritionists and doctors to get the inside scoop behind vitamins and what you may not know. Scope out the advice before you swallow any more pills and check out weight loss tricks you haven’t tried for more fresh info that can improve your health and waistline! 

Pair Vitamins A, D, E, and K with Fat in Order to Absorb Them 

Vitamins comprise a varied group of dietary chemicals essential to maintaining a healthy metabolism and are divided into water-soluble and fat-soluble compounds. Nutritionists breaks down why these matters: “The major water-soluble vitamins are vitamin C and a group of B– vitamins generally referred to as ‘B-complex. “While many vitamins are water soluble—which means they will dissolve and be absorbed into the body when taken with a glass of water at almost any time of the day—there are four fat-soluble vitamins that can only be absorbed when in the presence of fat: A, D, E, and K.” Translate that for us, doc! “If you are taking a multivitamin that contains the fat-soluble vitamins, you need to take it with a meal. “And the meal must have some fat in it!” We’re not talking about a fattening breakfast; we’re just talking about some healthy fats like a little avocado. 

Do Not Combine Daily Vitamin E and Fish Oil 

Fish oil can be a great belly fat zapper, but listen up! “[Both of these] are blood thinners and can make you bruise or bleed more easily. And if you take a daily aspirin, it does the same thing—so definitely check with your doctor before combining any of these. 

Popping Vitamin A May Not Be Worth it 

“While vitamin A supplementation likely improves immunity in children in developing countries, there is no evidence to expect improvement in immunity from taking vitamin A supplementation for those in the developed world who already have access to good food and nutrients. “In developed nations that have access to healthy food, doctors don’t recommend vitamin A supplements because they can increase the risk of cancer, heart disease, and bone fractures. In pregnant woman, too much vitamin A can even harm the developing fetus.”  

Don’t Take Your Vitamins on an Empty Stomach 

Do you usually pop a multivitamin before breakfast? Start waiting until you’ve had something to eat, caution Nutritionists. “Taking vitamins on an empty stomach can cause nausea because sometimes your body excretes more acidic digestive juices than needed, just to break down just the supplement by itself—which can irritate the stomach’s lining. If there isn’t any other food to slow down and buffer the digestive juices, the result can be an upset stomach.” 

B6 May Help You Sleep 

“Vitamin B6 is used to make tryptophan and also regulates how much serotonin our brain produces. Serotonin is usually a good thing—it makes us happy!—but it can also make us feel excited and restless. “Too much serotonin will cause lower levels of sleep and cause us to wake up frequently. Foods rich in B6 include chickpeas, salmon, and pistachios.  

Fat-soluble Vitamins Have More “staying Power” 

Now that you know more about what the soluble vitamins mean from the first tip, here’s another insight to remember: “Water-soluble vitamins need to be replenished often because they’re not stored in large amounts in the body. “If you have low amounts of the water-soluble vitamins in your diet, you can become deficient relatively quickly. But if you have fat-soluble vitamins stored in the body’s organs, it takes a much longer time to become deficient in those.” 

Pair Vitamin C with Iron 

Just like we all have certain working preferences, foods and nutrients are the same way: Some work all by themselves, some get a little boost in the presence of its friends, and others simply can’t function without a teammate. When it comes to iron, your body can absorb it much more easily if it’s consumed with vitamin C. “Eat a citrus fruit, red pepper, or other high vitamin C food when you’re having a fortified breakfast cereal or something like high-iron dried beans. 

Calcium Will Compete with Iron for Absorption 

You’ve been warned, calcium and iron supplement-takers. “Calcium blocks iron from entering the cell to be carried away. “To avoid this interference, take calcium supplements outside the meal setting.” An example: A spinach salad packed with iron, along with a tangerine so your body absorbs that iron, and then a calcium supplements several hours later before you go to bed. 

Take B12 if You’re Vegan 

Plant-based eater? Since you’re not eating B12-rich foods like meat and eggs (well, unless you’ve gone “veggan“), your diet is probably lacking in it. “Adult vegans who do not consume fortified food products should supplement with vitamin B12 at the RDA of 2.4 micrograms per day. Your brain, nervous system and blood need this vitamin.” 

‘The More, the Merrier’ is Not Always True 

This one is specific to calcium. “Calcium absorption is best when a person consumes no more than 500mg at one time. “So, a person who takes 1,000mg per day of calcium from supplements, for example, should split the dose instead of taking it all at once.” 

Increase Your Vitamin Intake After Diarrhea 

“If you have a bout of several days of watery diarrhea, you will excrete more vitamins from the body than usual. “It’s a good idea to take a supplement until you are feeling better.” 

Be Careful if You’re Taking an Iron Supplement 

“Healthy individuals taking high doses of iron supplements can experience an upset stomach, constipation, nausea, abdominal pain, vomiting, and fainting. “High doses can also decrease zinc absorption.” Nutritionists say that extremely high doses of iron (in the hundreds or thousands of mg) can cause organ failure, coma, convulsions, and death. 

Know This Before You Take Mangosteen 

This tropical fruit is available in extract form as a supplement and used by people to help with diarrhea, urinary tract infections, and more. But it’s important to keep this one piece of information in mind: “Mangosteen might slow blood clotting, therefore increasing bleeding time. If you are on medications that slow clotting (such as aspirin), taking it may increase your chances of bruising and bleeding. 

The Vitamin B Complex is Key to a Healthy GI Tract Lining 

Not to get super clinical on you, but “this includes the mucosal lining of the mouth. “In my experience, people suffering from frequent aphthous ulcers—the usually-white sores inside the month, not like cold sores on or near the lips—will be helped by taking a daily B vitamin complex. 

Don’t Mix and Match Your Zinc and Antibiotics 

Many people often turn to zinc as a cold-fighter. But once you’re on antibiotics, you may not want to try so hard. “Don’t take zinc when taking antibiotics (such as quinolone and tetracycline), as it will reduce the amount of zinc and antibiotic that the body can absorb. Plus, the research on zinc’s effectiveness in fighting colds is somewhat controversial since most Americans actually get more than enough; so, check with your physician before adding this mineral to your routine. 

Take Folic Acid if Pregnancy is on Your Horizon 

Hoping to conceive? “The U.S. Preventive Services Task Force (USPSTF) recommends a folic acid supplement—400 to 800 micrograms per day—to avoid neural tube defects to the developing fetus. Many women start taking prenatals with folic acid a couple months before they start trying to conceive.  

Vitamin C is Critical for Tissue Repair 

“Anyone who has had a significant injury or surgery should take extra vitamin C until the skin heals. Consult with your doctor to determine the best dosage for you. 

But Large Doses of Vitamin C Could Be a Waste of Money 

“Vitamin C is water-soluble, which means when you get extra, it will simply come out in your urine,” says Nutritionists. “Aim for more if you have a cold, are under stress, don’t get five or more servings of veggies and fruits a day, or live in a smoke-filled or polluted environment.” Otherwise, no need to go crazy. 

Vitamin K is a Critical Factor in Blood Clotting 

More clinical-y stuff, but you better listen up if you’re on certain meds: “For the majority of people, the usual ups and downs of vitamin K in the diet are more than adequate. “However, for some types of anticoagulants [meds that help prevent blood clots], the amount of vitamin K in the body needs to be maintained at a fairly constant level to avoid either over- or under-anticoagulation. Therefore, if your doctor has prescribed an anticoagulant, you should have a conversation about whether you are on type that is affected by the vitamin K level. 

Ask Yourself if You’re Sweating Out Your Water-soluble Vitamins 

It sounds kinda funny, but you’re not just giving that SoulCycle your best effort—you’re also giving it your vitamins! “Because water-soluble vitamins need to be replenished almost daily from the diet, be mindful of situations where you are likely to become vitamin-depleted. It’s possible to lose water-soluble vitamins and minerals through sweating in extreme weather as well. 

Herbs Can Also Have Big Effects on Your Body, Like Vitamins  

They’re often all so interchangeable—vitamins, supplements, herbs—and tough to draw the line for where there’s a difference. Although we focused heavily on traditional vitamins, you should always consult your doctor about any herbs you’re consuming as well. For example, Nutritionists shared that you’re supposed to avoid garlic up to two weeks before a major surgery. And slippery elm can disrupt the effectiveness of oral medications. 

Author WellnessKichen Categories Drinks & Beverages, Healthy Eating, Metabolism, Nutrition & Diet, Vitamins Posted on 0 Comments

Best Vitamin-A Foods For Skin, Hair and Eye Health

Boost your immune system, fight signs of aging, and boost brain function with these vitamin A-rich foods. 

If you want to maintain youthful skin, healthy hair, and sharper sight, you’re going to want to have vitamin A foods in your diet. In the world of vitamins and nutrients, vitamin A is the superhero for your sight, skin, and hair. This fat-soluble vitamin also ensures your immune and reproductive systems are on their A-game. Some research even suggests that vitamin A might help prevent cancer and macular degeneration, a main cause of blindness in older adults, according to the National Institutes of Health (NIH). 

We put together this guide of everything you need to know about vitamin A as well as the best food sources of the nutrient. 

There are four different types of vitamin A you can get from food. 

  • retinol: This is the ready-to-use form of vitamin A found in animal foods, according to Dietitians. Retinol rich foods include carrots, tomatoes, oranges, spinach, and tangerines. 
  • beta-carotene: This is a plant-based antioxidant that your body converts into vitamin A. Because it isn’t an active form of vitamin A and needs to be converted to the active form, beta-carotene is known as a provitamin A carotenoid.  There is both dietary beta-carotene, which is found naturally in foods, and supplemental beta-carotene, which is isolated beta-carotene that is used in supplements or is added to fortified, processed foods. Beta-carotene-rich foods include carrots, tomatoes, spinach, oranges, and curly kale. 
  • beta-cryptoxanthin: Another provitamin A, beta-cryptoxanthin has been found to have a relatively high bioavailability from its common food sources. Beta-cryptoxanthin-rich foods include butternut squash, persimmons, hubbard squash, hot chili peppers, and tangerines. 
  • alpha-carotene: This provitamin A is the third most common form of provitamin-A carotenoids, behind beta-carotene and beta-cryptoxanthin. Alpha-carotene-rich foods include carrots and oranges. 

All four vitamin A types are added up to count towards your daily value, which is measured in retinol activity equivalents (RAE). This number accounts for the different “bioactivities of retinol and provitamin A carotenoids, all of which are converted by the body into retinol,” according to the NIH. 

How much vitamin A do I need per day? 

The recommended daily allowance (RDA) of vitamin A, as set by the National Academy of Sciences (NAS), depends on your gender. The RDA for vitamin A is 900 micrograms RAE for men and 700 micrograms RAE for women. 

To make life simpler, the Food and Drug Administration (FDA) set the Daily Value (DV) of vitamin A at 900 micrograms (mcg) RAE. You may see the vitamin A DV reported on nutrition labels as 5,000 IU (international units), but this will change by January 2021 when the new nutrition label goes into effect. 

Rather than focus on the numbers, you can just focus on eating certain food groups to get your vitamin A. the U.S. Department of Agriculture (USDA) recommends eating 4 to 6 cups of red and orange veggies and 1 1/2 to 2 cups of dark green veggies weekly to hit your target, says Brissette. 

Are you getting enough vitamin A in your diet? 

“Since most Americans eat plenty of meat and dairy (both good sources of vitamin A), vitamin A deficiency isn’t common in the U.S. It’s more of an issue in developing countries, which have less access to fresh produce and meat. 

Symptoms of a vitamin A deficiency include fatigue, night blindness, dry skin and hair, and brittle nails. But “if you’re meeting the USDA’s recommended veggie amount, you should hit your goal.. 

The side effects of overdosing on vitamin A. 

Too much vitamin A, also known as hypervitaminosis A, is toxic. It can damage your liver, where unused vitamin A is stored, explains Brissette. It has also been connected to dizziness, nausea, headaches, skin irritation, pain in joints and bones, coma, and even death. 

The upper limit of vitamin A you should be consuming per day is 3,000 mcg, but you may also experience negative side effects by consuming as little as 1,500 mcg daily, according to the NAS and the NIH. 

It is unlikely that you would reach this amount by eating vitamin A foods, but you want to be cautious about the dosage of your vitamin A supplements as well as how often and how long you are taking them. 

The foods highest in vitamin A. 

The best sources of vitamin A are a combination of vegetables, dairy products, fish, and beans. 

The top 7 vitamin A foods that are considered an excellent source of the nutrient (more than 20% DV) are: 

  1. beef liver: 6,540 mcg vitamin A (726% DV) per 3 ounces fried 
  1. canned pumpkin puree: 1,910 mcg vitamin A (212% DV) per 1 cup 
  1. sweet potato: 1,130 mcg vitamin A (126% DV) per medium potato with skin 
  1. spinach: 570 mcg vitamin A (63% DV) per 1/2 cup frozen then boiled 
  1. carrots: 459 mcg vitamin A (51% DV) per 1/2 cup raw 
  1. ricotta cheese, whole milk: 328 mcg vitamin A (36% DV) per 1 cup 
  1. vanilla soft serve ice cream: 278 mcg vitamin A (31% DV) per 1 cup 
  1. cantaloupe: 186 mcg vitamin A (21% DV) per 1/2 cup raw 

Here are the best vitamin A foods to add to your diet. 

Liver 

Vitamin A content: 6,540 mcg (726% DV) per 3 ounces fried 

You might not think liver ever makes it to your plate, but it does if you ever dip into paté or foie gras on a charcuterie board. In three ounces of pan-fried beef liver, you’ll get 726 percent of your daily vitamin A needs. “Liver is the main place extra vitamin A is stored in us and in animals, so if you eat animal liver that’s where a lot of it is,” says Dietitians. With that said, liver is also high in saturated fat, so it’s not a nutritionist’s top pick—especially compared to the other options on this list. “If you have enough veggie sources and dairy, you’ll be covered. 

Canned Pumpkin 

Vitamin A content: 1,910 mcg (212% DV) per 1 cup 

If you want to eat more vitamin A foods, you shouldn’t reserve canned pumpkin for the fall months. “Because canned pumpkin is already cooked and blended, you get a higher concentration than when it’s fresh,” says Brissette. To add it to your diet outside of making pumpkin pie, swap plain canned pumpkin as a nutrient-rich replacement for oils in recipes like pumpkin bread or pancakes, mix it in oatmeal, add it to a smoothie, or use it in a soup. 

Sweet Potatoes 

Vitamin A content: 1,130 mcg (126% DV) per medium potato with skin 

“This one tops my list,” says Dietitians. A medium sweet spud with the skin on packs a whopping 560 percent of your daily value (DV) of vitamin A. Sweet potatoes are higher in fiber than white and yellow potatoes, which helps keep you regular, lowers your risk of diabetes and heart disease, and boosts your immune system by promoting a healthy balance of gut bacteria. They’re also lower on the glycemic index than white potatoes, so they don’t raise and drop your blood sugar as much, keeping your hunger in check and helping you manage your weight. 

Because vitamin A is a fat-soluble vitamin, you’ll absorb it better if you pair your potato with just five grams of healthy fat like olive oil, butter, or avocado oil. 

Spinach 

Vitamin A content: 570 mcg (63% DV) per 1/2 cup frozen then boiled 

“People only think of red and orange veggies as having beta-carotene, but some leafy greens are rich in it as well. Half a cup of cooked spinach, for example, has 63 percent of your DV of vitamin A. It’s also loaded with antioxidants and vitamins C, E, K, and B along with fiber, iron, magnesium, potassium, and calcium. Brissette likes keeping frozen spinach cubes on hand to throw into pasta sauce, smoothies, and soups to bump up the veggie content. 

Carrots 

Vitamin A content: 459 mcg (51% DV) per 1/2 cup raw 

“We probably think about carrots for improving eyesight because of World War II nutrition posters that encouraged people to eat carrots so they could see in the dark. Another great source of beta-carotene, half a cup of raw carrots has 184 percent of your DV of vitamin A. And don’t worry about the sugar. “They’re packed with fiber, and you’d have to eat a lot of carrots for that to be an issue. 

While baby carrots are a super convenient and healthy snack dipped in hummus, try shredding whole carrots and adding to salads or tossing diced ones to tomato sauce to cut the acidity and add a sweet flavor without adding sugar. 

Broccoli 

Vitamin A content: 60 mcg (24% DV) per 1/2 cup frozen, boiled 

Another dark leafy green that’s high in vitamin A is broccoli. A half-cup of boiled broccoli serves up 24 percent of your DV. Plus, the cruciferous vegetable contains many of the same antioxidants and nutrients as spinach. Brissette buys broccoli frozen or fresh and chops it into tiny pieces to add to frittatas, omelets, and scrambles. Or she’ll top it on rice in her rice cooker to bulk up the veggies. 

Fortified Low-Fat Milk 

Vitamin A content: 143 mcg (16% DV) per 1 cup fat-free or skim, with added vitamin A and vitamin D 

Because it’s fortified, a cup of milk has about 16 percent of your daily vitamin A needs. While that’s not a lot, it’s a decent amount considering the protein, calcium, and vitamin D you’re also downing. If you sip on milk alternatives, keep in mind that some are fortified with vitamin A but a lot aren’t. 

Red Bell Peppers 

Vitamin A content: 144 mcg (16% DV) per 1/2 cup red raw peppers, sliced 

While you might think of peppers as a good source of vitamin C, fiber and potassium, 1/2 cup of raw chopped red peppers also offers 16 percent of your DV of vitamin A. Whip up the latest Instagram trend: The pepperwich. Chop a bell pepper in half, hollow out the seeds, and use it like bread by stuffing it with your favorite salad fillings (think tuna salad, brown rice, egg salad, chicken salad, etc.). Or stuff it with ground turkey, tomato sauce, mushrooms, and shredded cheese, and bake in the oven. 

Mangoes 

Vitamin A content: 89 mcg (10% DV) per 1 cup 

One whole mango delivers 10 percent of your DV of vitamin A, but it’s also rich in vitamin C and other immune-boosting antioxidants. Brissette suggests dicing it up with red onions, jalapenos, and cilantro to make mango salsa. Serve it on top of fish, shredded chicken tacos, or crab cakes. 

Noticing a trend with the orange fruits and veggies on the list? Beta-carotene is a type of carotenoid, which is also a pigment that gives food its color. (You’ll also find beta-carotene in spinach and broccoli, but they’re green because they also have chlorophyll.) “Dietitians recommend eating the rainbow because phytochemicals come in different colors, and each is a hint that there are pigments with different health benefits. 

Dried Apricots 

Vitamin A content: 63 mcg (7% DV) per 10 halves 

If you’re really looking for a vitamin A hit, choose dried over fresh apricots for a more concentrated source. Stash a bag of no-sugar-added dried apricots in your office drawer for an easy, storable snack. Just keep an eye on your portions; dried fruit is higher in sugar and calories than the same serving size of fresh fruit. “Having a couple of tablespoons of dried fruit per day is fine, but I always recommend going for fresh or frozen first. 

Sockeye Salmon 

Vitamin A content: 50 mcg (6% DV) per 3-ounces cooked 

Oily fish is a good way to get vitamin A because vitamin A is a fat-soluble vitamin, says Brissette. Salmon, herring, trout, arctic char, tuna, and eel are all decent sources. In three ounces of cooked sockeye salmon, you get six percent of your daily needs. 

While it’s not one of the best sources of vitamin A, you should eat fatty fish for other healthy nutrients. That’s especially the case for anti-inflammatory omega 3 fatty acids that support your heart health and brain function. Fatty fish is one of the few foods that is naturally high in vitamin D, which supports bone health and your immune system. Dietitians suggests making poke bowls at home using high-grade salmon and yogurt instead of mayo, or burgers pan-fried in avocado oil using canned salmon. 

Author WellnessKichen Categories Drinks & Beverages, Healthy Eating, Metabolism, Nutrition & Diet, Vitamins Posted on 0 Comments

Health Benefits of Vitamin-D and Why It’s Important

We consulted a registered dietitian and a neuroscientist on the many benefits this vitamin provides. 

Vitamin D is one of the essential vitamins your body needs for optimal health. Low levels of the vitamin can put you at greater risk of infection, depression, and even decreased bone health.  

Here are the biggest vitamin D benefits you need to know about. 

Why is it so important to have adequate levels of vitamin D? 

“One of the major roles it plays is to help maximize the absorption and utilization of calcium, which is an important mineral for our skeletal system and teeth. It is also important [for] muscle, heart, and lung functioning,” says Avena. 

If you don’t receive adequate levels of vitamin D each day, you put yourself at risk of deficiency, which the neuroscientist says can lead to increased susceptibility of infection, fatigue, back pain, and impaired wound healing. 

What are some of the health benefits of vitamin D? 

It strengthens the immune system. 

Exactly how vitamin D plays a role in supporting our immune system is a hot topic in research right now, but there’s no doubt there’s a connection. 

Avena says studies suggest taking 1,200 IU of vitamin D per day over a four-month period during the winter season reduces the risk of contracting the flu. “Vitamin D allows our immune system to work efficiently to ward off sickness. 

It supports bone health. 

Vitamin D is essential for the absorption of two very important minerals: calcium and phosphate, both of which are vital for bone health. Dietitians say that without enough vitamin D, the bones can begin to soften, making them fragile and more prone to break. 

It may stave off the development of allergic diseases in babies. 

Avena says that low vitamin D levels are associated with increased risk of allergic conditions and diseases, including asthma and eczema in babies. However, research suggests that whether vitamin D actually prevents asthma and allergies during the prenatal window and early stages of life remains controversial. Vitamin D may also help kids and adults currently living with asthma. 

A review of several clinical trials published in the medical science journal Cureus found that vitamin D supplementation may be helpful in the management of asthma, in addition to an inhaler and any other necessary medications. 

It may help to promote a healthy pregnancy. 

According to a study published in the International Journal of Clinical and Experimental Medicine, it was found that vitamin D3 levels were starkly different in healthy pregnant women compared with those who had preeclampsia and eclampsia. Preeclampsia only occurs during pregnancy, and it causes the mother to have high blood pressure and may be indicative of damage to the liver or kidneys. Eclampsia is characterized by the onset of seizures in pregnant women who have preeclampsia. Healthy women had statistically significant higher vitamin D levels than women who had preeclampsia and eclampsia. 

It improves mental health. 

“A growing body of research has shown a relationship between vitamin D deficiency and the risk of anxiety and depression,” says Dietitians. “In several studies, providing vitamin D supplementation to deficient individuals significantly improved symptoms of anxiety and depression.” 

Should you take a vitamin D supplement? 

“While you can get some vitamin D through food sources like eggs, fatty fish, and fortified beverages—especially orange juice and soy milk—many individuals would benefit from a supplement, especially during the winter when there is a lack of sunlight. “A good starting point is 400 to 800 IU of Vitamin D3; however, it’s always best to check with your doctor or dietitian first.” 

Vitamin D is a fat-soluble vitamin, which means the body absorbs it in the presence of fat, and as a result, it can store in adipose (fat) tissue. Water-soluble vitamins, on the other hand, such as vitamin C, are largely excreted through urine, so it’s important that you aren’t receiving too much of the fat-soluble vitamin through supplements. For example, you could be at risk of vitamin D toxicity by taking both a multi-vitamin and a vitamin D supplement. 

“It’s very rare, but vitamin D toxicity can lead to hypercalcemia, which is when there are excessive amounts of calcium circulating in the blood. Symptoms may include nausea, loss of appetite, weight loss, high blood pressure, and even kidney and heart damage. 

What’s the difference between vitamin D and vitamin D3? 

Avena explains that vitamin D is used as an umbrella term to describe vitamin D2 and D3, both of which have the same effect on the body upon absorption. 

“Vitamin D2 is made by mushrooms from exposure to sunlight. D3 is the type that’s made in your skin and what we see in most supplements. So when you’re outside in the sun absorbing those UV rays you’re also getting a dose of vitamin D3. 

Dietitians says that vitamin D3 can also be sourced from animal products, including fish oil and eggs, whereas vitamin D2 is primarily found in plants. 

“Current research suggests that vitamin D3 is more effective at raising vitamin D levels in the blood than vitamin D2. “This is why you’ll see most dietitians and doctors recommending vitamin D3 supplements.” 

What’s the most natural way to increase vitamin D levels? 

McGrane stresses that one of the best, and most natural ways, to receive vitamin D is through sun exposure. However, because of geographical location, seasonal changes, work schedules, skin color, and sensitivity to sunlight, a lot of individuals are not able to achieve their daily recommended dose of the vitamin. 

“The general recommendation is 10-30 minutes of sunlight exposure during the middle of the day. After those 10-30 minutes, it’s important to apply sunscreen if planning to stay outside.” 

It’s still debatable whether or not sunscreen inhibits the absorption of vitamin D because it blocks UVB rays, which your body needs to produce vitamin D3. However, one could argue that skin protection is just as vital as meeting vitamin D requirements, which makes a supplement all the more favorable. 

 

Author WellnessKichen Categories Drinks & Beverages, Healthy Eating, Nutrition & Diet, Vitamins Posted on 0 Comments

Best Vitamin-D Rich Foods

Add these easy-to-find foods to your diet to reap the health-protecting benefits of Vitamin D. 

You load up on calcium to keep your bones healthy and strong, but did you know that not eating enough vitamin D foods makes it near-impossible to reap all of the mineral’s health-boosting benefits? 

It’s true! But that’s not the only reason you should up your intake of vitamin D. There are many health benefits of vitamin D besides keeping brittle bones at bay: 

  • fights colds by boosting your immune system 
  • diminishes inflammation 
  • may alleviate symptoms of depression 
  • reduces the risk of certain cancers 
  • wards off erectile dysfunction 

Talk about a multitasker. 

How can you ensure you’re getting enough vitamin D? 

Your body produces vitamin D whenever your skin is directly exposed to sunlight. That’s why it’s often referred to as the “sunshine vitamin.” You can also consume vitamin D through food. Most vitamin D-rich foods are animal-based products, although manufacturers do fortify some plant-based foods with vitamin D. 

With sufficient sun exposure, you likely do not need to supplement your diet with vitamin D foods. However, according to the Dietary Guidelines Advisory Committee, the majority of the U.S. population does not consume (either through sun exposure or food) an adequate amount of vitamin D, which is considered to be 20 micrograms (800 IUs) of vitamin D per day. 

And if you’re staying inside for more hours of the day than you’re used to—whether that’s due to a season change or a new desk job—your skin is seeing less sun. 

If your skin isn’t producing enough vitamin D, you can supplement by eating vitamin D foods or taking a vitamin D supplement. 

There are only a few foods that contain significant levels of vitamin D, which is why registered dietitian Robin Foroutan, MS, RDN, Integrative Medicine Dietitian advises taking a vitamin D supplement with “2,000 to 5,000 IU per day with a meal. Especially if you’re spending most of your time indoors.” 

The top foods highest in vitamin D 

We’ve found the best vitamin D foods and ranked them in order of potency (starting from most to least). 

Next time you visit the supermarket, be sure to grab a few of these 11 healthy vitamin D foods. 

White mushrooms exposed to ultraviolet light 

 It sounds odd, but hear us out: when mushrooms are exposed to sunlight or a UV lamp (ultraviolet light), they can generate high levels of vitamin D2, according to a study published in the journal Nutrients. In fact, this method results in mushrooms with vitamin D levels higher than most vitamin D-containing foods. This is particularly important to vegans and vegetarians because mushrooms are the non-animal, unfortified food source of vitamin D with a substantial amount of vitamin D (over an entire day’s worth) in a single serving. 

Cooked Salmon 

 Coming in at the top of our list is salmon—and it’s easy to see why. Just one three-ounce serving provides more than a day’s recommended vitamin D intake. Bonus: this fish is brimming with heart-protecting, anti-inflammatory omega-3 fatty acids. 

Salmon filet 

If you prefer the buttery texture of Atlantic salmon (or it’s just the only salmon your fishmonger offers), then you’re in luck. The farmed salmon also contains high levels of vitamin D: over half a day’s worth. 

 2% Cow’s Milk 

Although cow’s milk isn’t naturally rich in vitamin D, in America it’s commonly fortified with the nutrient. To best absorb the D—and the full alphabet of nutrients listed on the carton—opt for 2 percent over skim. It’s well worth the calories, because vitamins A, D, E, and K need fat to be absorbed. One cup provides 15 percent of the day’s recommended D intake. 

Low-fat yogurt 

Some yogurts are fortified with vitamin D. Unfortunately for buyers, many of these fortified tubs are also those that are traditionally higher in sugar and lower in protein than what we’d typically recommend. One option that meets Eat This, Not That! standards is the 32-ounce tub of Stonyfield Organic Plain Low Fat Smooth & Creamy yogurt. Each 8-ounce serving contains 110 calories, 2 grams of fat, 12 grams of sugar, and 10 grams of protein for a whopping quarter of your day’s recommended vitamin D. As you’ll see with our pick below, you should opt for the tub with fat as vitamin D is a fat-soluble vitamin. 

Breakfast cereal 

Certain cereals, like Kellogg’s Special K and many other Kellogg’s cereals, fortify each serving with 10 percent of your daily value of vitamin D. Combine that with three-quarters of a cup of skim milk, and you’re looking at 20 percent of your daily value of the bone-building nutrient in just one meal! 

White (albacore) tuna in water 

A convenient and ready-to-eat way to get in some vitamin D foods is to grab a can of tuna. Go with the white albacore tuna to get a bit more vitamin D out of your tuna salad. 

Canned light tuna (skipjack or yellowfin tuna) in water 

Don’t worry, you don’t have to be too picky with your tuna selection. Light chunk tuna also serves up a significant percentage of your vitamin D daily value. 

Eggs 

If you’re an avid Eat This, Not That! reader, you likely know we’re big fans of whole eggs. The yolk may add some extra calories and fat to your plate, but it also contains a host of fat-blasting and health-boosting nutrients—including vitamin D. In fact, a three-egg omelet serves up nearly 20 percent of the daily D requirement. We suggest adding some veggies to the mix for an added boost of flavor and nutrients. 

Sardines canned in oil 

Sardines are the perfect snack for boosting bone health. Not only are they rich in calcium, but they also contain some vitamin D, which will help your body absorb that calcium. 

Cooked Shiitake Mushrooms 

If you can’t get your hands on UV-enchanced mushrooms, you can always opt for shiitake mushrooms as an alternative. They’re an excellent addition to omelets, stir-frys, salads, and tacos. Check out our Soft Veggie Chicken Tacos recipe to see how we use the vegetable in the Tex-Mex-inspired dish. It only takes 15 minutes to whip up! 

Author WellnessKichen Categories Drinks & Beverages, Healthy Eating, Nutrition & Diet, Vitamins Posted on 0 Comments

Best Vitamin-E Rich Foods

When you think of vitamin E, chances are you’ve heard about using it topically on your skin. But did you know that vitamin E is actually an incredibly important nutrient used within the body for a variety of purposes? The problem with trying to get enough is that it can be tough to find because not a lot of foods contain it. 

Vitamin E is a fat-soluble vitamin, so it’s best to eat vitamin E-containing foods with a fat source to help your body absorb and use the vitamin. “The recommended daily allowance of vitamin E for men and women is 15 mg. During lactation, women need 19 mg. People who smoke may have higher requirements, but no specific recommendations have been made. 

What are the health benefits of vitamin E? 

One of the most important roles vitamin E plays in your body is as a powerful antioxidant, which means it protects your body from a variety of potentially damaging substances that you encounter in your day-to-day life. According to Nutritionists this includes free radicals that can enter the body from UV light and/or air pollution. 

In addition to protecting your body from free radicals, vitamin E also helps promote cell health and improve cholesterol levels. 

“Vitamin E may also affect cholesterol production, lower LDL cholesterol, reduce plaque buildup in arteries, suppress tumor growth, lower the risk of certain cancers, and lower the risk of coronary heart disease. And that’s not even all the benefits. Vitamin E can also promote eye health by preventing cataracts and age-related macular degeneration, help protect against iron toxicity, and help with blood sugar management. 

Now that you know all of the benefits of vitamin E, just how exactly can you make sure you’re getting enough? 

Try to incorporate some of these 15 vitamin E foods, ranked from the least rich sources to the highest, into your diet. 

Eggs 

Vitamin E Content: Per 2 eggs, large: 1.05 milligrams, (7% DV) 

Eggs may be simple, but they are packed with nutrition, so it’s not surprising that they contain 1.05 milligrams of vitamin E. In addition to vitamin E, eggs also contain protein, healthy fat, calcium, phosphorus, and vitamin D. 

Avocado 

Vitamin E Content: Per ½ raw avocado: 1.34 milligrams, (8.9% DV) 

Avocado is one of the most popular foods of the moment, and for good reason. Not only is avocado super tasty, but it contains a small amount of vitamin E, too. Try it smashed on toast, sliced with eggs, or even blended into a smoothie for an extra creamy and rich texture. 

Broccoli 

 Vitamin E Content: Per 1 cup, boiled: 1.13 milligrams, (7.53% DV) 

Do we need another reason to love broccoli? The green veggie in the cruciferous family is not only a great source of vitamins A and K, but it also contains 1.13 milligrams of vitamin E. 

And broccoli doesn’t have to be boring (looking at you plain, steamed broccoli). Try roasting it with your favorite seasonings, tossing it in the air fryer, or chopping it and adding it into your favorite dishes. 

Peanuts 

Vitamin E Content: Per 1 oz, dry roasted and salted: 1.4 milligrams, (9.3% DV) 

Love to snack on roasted peanuts? Not only are peanuts a great source of protein and fiber, but they also have a decent amount of vitamin E. If you’re not a fan of eating peanuts on their own, try incorporating them into sauces or dishes. Thai peanut sauce, anyone? 

Red Pepper 

Vitamin E Content: Per 1 cup, raw: 2.35 milligrams, (15.6% DV) 

Want a way to add some color and sweetness into your salads, snacks, and more? Try adding red bell peppers. They’re a great source of vitamin E, and they also contain vitamins A and C for an added nutritional boost. 

Spinach 

Vitamin E Content: Per ½ cup, boiled: 1.87 milligrams, (12.4% DV) 

Spinach is one way to get your daily dose of greens, as well as 12.4% of your daily value of vitamin E in just one half of a cup. Cooked spinach can easily be added into a variety of dishes, including quiche, frittata, pasta, soups, and more. Even better, spinach is also a great source of vitamins A and K. 

Peanut Butter 

Vitamin E Content: Per 2 tbsp: 2.91 milligrams, (19.4% DV) 

A peanut butter and jelly sandwich may be your go-to comfort food, but did you know that peanut butter is also a great source of vitamin E? Just one two-tablespoon serving gets you 19.4% of your daily value of vitamin E, plus seven grams of filling protein and almost two grams of fiber. 

Hazelnuts 

Vitamin E Content: Per 1 oz: 4.26 milligrams (28.4% DV) 

Hazelnuts are not only a great source of vitamin E; they’re also a good source of protein, potassium, and folate. Even though hazelnuts are often used in festive recipes or desserts, they definitely deserve a spot in your trail mix or snack lineup. Hazelnut butter is also a tasty treat you can enjoy on fruit, crackers, and other snacks. 

Sunflower Oil 

Vitamin E Content: Per 1 tbsp: 5.59 milligrams (37.26% DV) 

Sunflower oil is a decent source of vitamin E, in addition to fat. Sunflower oil is commonly used in prepared foods or packaged foods and salad dressings. It’s one oil option you can try to get closer to your daily vitamin E needs.4 

Almonds 

Vitamin E Content: Per 1 oz, dry roasted: 6.78 milligrams (45.2% DV) 

Whole almonds don’t pack quite as much vitamin E in one serving as almond butter, but it comes pretty close. One serving will get you 6.78 mg of vitamin E, almost half of your recommended daily value. 

Almonds are a great snack that’s easy to carry around on the go. Or slice or chop them and add them into salads, baked goods, or other foods for extra crunch. 

Sunflower Seeds 

Vitamin E Content: Per 1 oz, dry roasted: 7.4 milligrams (49.3% DV) 

Sunflower seeds add texture, crunch, and saltiness to so many different meals. And they make a great snack on their own, too. Just a one-ounce serving gets you 37% of your recommended daily value of vitamin E. Try them as a topper on salads or soups, or toss them into trail mix. 

Almond Butter 

Vitamin E Content: Per 2 tbsp: 7.75 milligrams (51.6% DV) 

Is there anything almond butter doesn’t make tastier? And, just one two-tablespoon serving packs over half of your day’s vitamin E needs. It also contains almost seven grams of protein and more than three grams of fiber, making this spread super nutritious and filling. 

Wheat Germ Oil 

Vitamin E Content: Per 1 tablespoon: 20.32 milligrams (135% DV) 

There’s more than 100% percent of your recommended daily value of vitamin E in just one tablespoon of wheat germ oil. Add it into a smoothie or other flavorful dishes, like soups or sauces, and you’ll never notice it’s there. 

You might not hear about vitamin E as much as other vitamins, but it’s still a crucial part of a healthy diet. Fortunately, these 15 foods make it easy to incorporate vitamin E into your diet, and you can reap all of its nutritional benefits. 

1 2 3 4 5
0
    0
    Your Cart
    Your cart is emptyReturn to Shop
    To find out your shipping cost , Please proceed to checkout.
    Continue Shopping