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التعليقات (7)
Vitamins 'n' Minerals
Vitamins and minerals are what keep our bodies working the way they should! There are many different kinds of vitamins and minerals, and they all have many important functions to your health. What's the best way to get the ones you need? Choose a variety of foods every day!
Please note : We've included some information here on a few of the major Vitamins and Minerals your body needs (Calcium, Vitamin C, Fibre, Iron.) This is by no means an extensive list! You can find some more info on Zinc, Vitamin B-12, and Vitamin D in our Vegetarian Section. Or, come into the Resource Centre (2nd floor of the Unicentre) and we'll find all the information you ever wanted to know!
Calcium
Calcium is one of the most abundant minerals in your body, found mostly in your bones. BUT your body does not produce calcium on its own, which is why it's very important to make sure you consume enough calcium in your
diet. Your bones need it to stay strong, and the cells in your heart, nerves, and muscles rely on it to maintain normal functioning. You need a high amount of calcium in your blood: if you don't consume adequate amounts of calcium in your diet, you body will take calcium from your bones to maintain its essential functions!
Calcium plays a critical role for the body as it:
is required for muscle contraction and relaxation which makes movement possible
maintains heartbeat and regulates blood pressure
is important for maintaining normal blood clotting which is essential for healing wounds
Your bones are building up calcium until you are around 30 years old. (So up until this age, you should be adding to a store you can use for later!) It is after the age of 30 that you gradually start loosing calcium and so your bones become weaker.
How much calcium do I need every day?
Men and women between the ages of 19 and 50, need 800 to 1200 mg of calcium per day.
(1 cup of milk = 300 mg, ¾ cup of fruit-flavoured yogurt = 250 mg)
Where do you get it?
Dairy products such as milk, cheese and yogurt are the best sources of calcium. Foods like spinach, Swiss chard and rhubarb all contain calcium, but are not considered good sources: the calcium in these foods is not easily absorbed by the body. Foods such as sardines, salmon, dried figs, tofu made with calcium, almonds, sesame seeds, kidney beans and chick peas are other good sources of calcium. But the best way to meet your calcium needs is to consume milk and milk products. (And here's good news for chocolate fans: chocolate milk gives you just as much calcium as white milk!)
Foods such as fish oil, eggs and non-foods like our friendly sun help to increase the absorption of calcium.
Lactose is the sugar found in milk. People who are intolerant to lactose have difficulty digesting lactose, and often experience gas, bloating and/or diarrhea when they eat lactose-containing foods. Different people have different tolerance levels, so you need to determine how much your body can handle.
Tips to help you consume calcium-rich dairy foods if you're lactose intolerant:
drink small amounts of milk at one time
drink milk with other foods instead of on an empty stomach
try lactose reduced milk, such as "Lactaid"
try using lactase tablets when you consume dairy products (they help your body digest lactose)
firmer cheeses such as cheddar, gouda, and mozzarella contain very little lactose
the bacteria in yogurt helps break down lactose, so you may tolerate this better
eat other calcium-rich foods like salmon and sardines, tofu made with calcium, almonds, and sesame seeds
Should I take a Supplement?
The best source of calcium is food! Calcium-rich foods contain other valuable nutrients as well. For example, milk contains Vitamin D, which helps your body absorb calcium. If you cannot consume adequate calcium in your diet, you may need a supplement. Always check with your doctor... there may be reasons a supplement is not appropriate for you.
It's not always about the Food...
Your lifestyle also plays a role in getting and keeping adequate calcium in your bones. Regular aerobic exercise (walking, skating, dancing. . . ) helps keep your bones strong and maintain calcium. Smoking, drinking alcohol, and consuming too much salt and caffeine have negative effects on your calcium stores. These, combined with a calcium-rich diet, will help make sure you have enough calcium to last you a lifetime!
Vitamins and minerals are what keep our bodies working the way they should! There are many different kinds of vitamins and minerals, and they all have many important functions to your health. What's the best way to get the ones you need? Choose a variety of foods every day!
Please note : We've included some information here on a few of the major Vitamins and Minerals your body needs (Calcium, Vitamin C, Fibre, Iron.) This is by no means an extensive list! You can find some more info on Zinc, Vitamin B-12, and Vitamin D in our Vegetarian Section. Or, come into the Resource Centre (2nd floor of the Unicentre) and we'll find all the information you ever wanted to know!
Calcium
Calcium is one of the most abundant minerals in your body, found mostly in your bones. BUT your body does not produce calcium on its own, which is why it's very important to make sure you consume enough calcium in your
diet. Your bones need it to stay strong, and the cells in your heart, nerves, and muscles rely on it to maintain normal functioning. You need a high amount of calcium in your blood: if you don't consume adequate amounts of calcium in your diet, you body will take calcium from your bones to maintain its essential functions!
Calcium plays a critical role for the body as it:
is required for muscle contraction and relaxation which makes movement possible
maintains heartbeat and regulates blood pressure
is important for maintaining normal blood clotting which is essential for healing wounds
Your bones are building up calcium until you are around 30 years old. (So up until this age, you should be adding to a store you can use for later!) It is after the age of 30 that you gradually start loosing calcium and so your bones become weaker.
How much calcium do I need every day?
Men and women between the ages of 19 and 50, need 800 to 1200 mg of calcium per day.
(1 cup of milk = 300 mg, ¾ cup of fruit-flavoured yogurt = 250 mg)
Where do you get it?
Dairy products such as milk, cheese and yogurt are the best sources of calcium. Foods like spinach, Swiss chard and rhubarb all contain calcium, but are not considered good sources: the calcium in these foods is not easily absorbed by the body. Foods such as sardines, salmon, dried figs, tofu made with calcium, almonds, sesame seeds, kidney beans and chick peas are other good sources of calcium. But the best way to meet your calcium needs is to consume milk and milk products. (And here's good news for chocolate fans: chocolate milk gives you just as much calcium as white milk!)
Foods such as fish oil, eggs and non-foods like our friendly sun help to increase the absorption of calcium.
Lactose is the sugar found in milk. People who are intolerant to lactose have difficulty digesting lactose, and often experience gas, bloating and/or diarrhea when they eat lactose-containing foods. Different people have different tolerance levels, so you need to determine how much your body can handle.
Tips to help you consume calcium-rich dairy foods if you're lactose intolerant:
drink small amounts of milk at one time
drink milk with other foods instead of on an empty stomach
try lactose reduced milk, such as "Lactaid"
try using lactase tablets when you consume dairy products (they help your body digest lactose)
firmer cheeses such as cheddar, gouda, and mozzarella contain very little lactose
the bacteria in yogurt helps break down lactose, so you may tolerate this better
eat other calcium-rich foods like salmon and sardines, tofu made with calcium, almonds, and sesame seeds
Should I take a Supplement?
The best source of calcium is food! Calcium-rich foods contain other valuable nutrients as well. For example, milk contains Vitamin D, which helps your body absorb calcium. If you cannot consume adequate calcium in your diet, you may need a supplement. Always check with your doctor... there may be reasons a supplement is not appropriate for you.
It's not always about the Food...
Your lifestyle also plays a role in getting and keeping adequate calcium in your bones. Regular aerobic exercise (walking, skating, dancing. . . ) helps keep your bones strong and maintain calcium. Smoking, drinking alcohol, and consuming too much salt and caffeine have negative effects on your calcium stores. These, combined with a calcium-rich diet, will help make sure you have enough calcium to last you a lifetime!
Vitamin C
Vitamin C takes on various roles to support the human body. It helps fight infections and hemorrhage, helps with the development of bones and teeth, maintains healthy gums, helps scarification and finally helps the absorption of an essential element needed to carry oxygen in the blood.
This vitamin is absorbed by the intestine, is eliminated by your body through water and is not easily stored by the body. Vitamin C deficiency can cause joint pain, energy loss, and slower blood pressure.
Common sources of Vitamin C are the following:
vegetables like tomatoes, broccoli, potatoes, peppers, cabbage
citrus fruits and juices
fruits like strawberries, raspberries, cantaloup
Fibre
Fibre is a nutrient found in plants: most of the fibre we get from foods is not fully digested, but it has a very important function as it makes its way through your intestines.
What can fibre do for you?
promote regularity and prevent disorders of the digestive system
help reduce risk of colon and breast cancer
help lower blood cholesterol levels and risk of heart disease when combined with a low-fat diet
help control blood sugar levels in people with diabetes
may help with appetite and weight control in "fat- and calorie-reduced diets"
According to Canadian surveys, the average Canadian gets less than 15 grams of dietary fibre daily. The recommended intake of fibre is 25 - 35 grams per day for the average healthy adult.
What does 25 - 35 grams a day mean?
Take a look at this sample, High Fibre Menu for the day...
Breakfast:
1 cup bran flakes 4.4 g
2 tbsp raisins 0.8 g
½ cup milk 0.0 g
1 orange, sliced 2.4 g
Snack:
1 bran muffin 2.5 g
coffee/tea with milk 0.0 g
½ cup milk 0.0 g
Lunch:
sandwich on whole wheat 3.5 g
1 cup split pea soup 3.1 g
1 pear (with skin) 5.1 g
Dinner:
chicken 0.0 g
1 cup brown rice 3.5 g
½ cup green peas 5.7 g
½ cup ice cream 0.0 g
¼ cup strawberries 0.9 g
Total Daily Fibre: 31.9 g
Vitamin C takes on various roles to support the human body. It helps fight infections and hemorrhage, helps with the development of bones and teeth, maintains healthy gums, helps scarification and finally helps the absorption of an essential element needed to carry oxygen in the blood.
This vitamin is absorbed by the intestine, is eliminated by your body through water and is not easily stored by the body. Vitamin C deficiency can cause joint pain, energy loss, and slower blood pressure.
Common sources of Vitamin C are the following:
vegetables like tomatoes, broccoli, potatoes, peppers, cabbage
citrus fruits and juices
fruits like strawberries, raspberries, cantaloup
Fibre
Fibre is a nutrient found in plants: most of the fibre we get from foods is not fully digested, but it has a very important function as it makes its way through your intestines.
What can fibre do for you?
promote regularity and prevent disorders of the digestive system
help reduce risk of colon and breast cancer
help lower blood cholesterol levels and risk of heart disease when combined with a low-fat diet
help control blood sugar levels in people with diabetes
may help with appetite and weight control in "fat- and calorie-reduced diets"
According to Canadian surveys, the average Canadian gets less than 15 grams of dietary fibre daily. The recommended intake of fibre is 25 - 35 grams per day for the average healthy adult.
What does 25 - 35 grams a day mean?
Take a look at this sample, High Fibre Menu for the day...
Breakfast:
1 cup bran flakes 4.4 g
2 tbsp raisins 0.8 g
½ cup milk 0.0 g
1 orange, sliced 2.4 g
Snack:
1 bran muffin 2.5 g
coffee/tea with milk 0.0 g
½ cup milk 0.0 g
Lunch:
sandwich on whole wheat 3.5 g
1 cup split pea soup 3.1 g
1 pear (with skin) 5.1 g
Dinner:
chicken 0.0 g
1 cup brown rice 3.5 g
½ cup green peas 5.7 g
½ cup ice cream 0.0 g
¼ cup strawberries 0.9 g
Total Daily Fibre: 31.9 g
There are two kinds of fibre: insoluble and soluble...
Insoluble fibre (found in wheat bran, whole grains, and some vegetables) works in the lower intestine; it promotes regularity and prevents or manages diseases of the colon.
Soluble fibre (found in dried beans, peas, lentils, oats, veggies like cabbage, green beans, squash, and fruit like apples and oranges) works in the upper intestine, and helps lower blood cholesterol when combined with a low fat diet.
Where can I find fibre?
Grain Products whole-grain or wheat bran cereals, whole-grain breads, bran muffins, brown rice
Vegetables & Fruit
all vegetables and fruit contain some fibre; berries and dried fruit are high in fibre
Meat & Alternatives
dried beans, peas, lentils are high in fibre; peanut butter, nuts, and seeds also provide fibre
How do I eat more fibre?
aim for 5-10 servings of Vegetables & Fruits each day
aim for 5-12 servings of Grain Products each day
eat fruit instead of drinking juice
leave the skins on your fruits and veggies
choose whole grain and bran breads and cereals
sprinkle bran on lower fibre breakfast cereal
add legumes (kidney beans, chick peas, lentils) to salad and soup
choose dried fruits (apricots, raisins, prunes) as a snack, or add them to cereal
substitute half of the white flour for whole wheat flour in muffins, bread and cookies
add bran to fruit-flavoured yogurt
Take note!
Increase your fibre intake gradually to give your digestive tract time to adjust, and to avoid gas and bloating.Be sure to drink lots of water and other fluids (about 8 cups a day) to help the fibre work properly.
Iron
Iron is a mineral essential to your body: a component of hemoglobin, it helps to get oxygen to all of the cells in your body. You need this oxygen for energy to grow, move, breathe, and make your heart beat! Having too much iron in one's diet is very rare; but
too little iron is a common nutritional problem for Canadians, especially women and children.
Without enough iron, your body's cells do not receive enough oxygen: as a result, your cells become weak and tired, and you feel sluggish and fatigued. You may also experience loss of appetite, a pale listless appearance, irritability and a sensitivity to the cold. This condition is known as iron deficiency anemia.
Who gets Iron Deficiency Anemia?
those with poor eating habits
women are at greater risk, since they lose iron every month in menstruation
large blood losses can result in anemia
pregnant women need extra iron in the second and third trimesters
people who eat no meat, fish, or poultry may need more iron, since the best sources of iron are found in meat
Insoluble fibre (found in wheat bran, whole grains, and some vegetables) works in the lower intestine; it promotes regularity and prevents or manages diseases of the colon.
Soluble fibre (found in dried beans, peas, lentils, oats, veggies like cabbage, green beans, squash, and fruit like apples and oranges) works in the upper intestine, and helps lower blood cholesterol when combined with a low fat diet.
Where can I find fibre?
Grain Products whole-grain or wheat bran cereals, whole-grain breads, bran muffins, brown rice
Vegetables & Fruit
all vegetables and fruit contain some fibre; berries and dried fruit are high in fibre
Meat & Alternatives
dried beans, peas, lentils are high in fibre; peanut butter, nuts, and seeds also provide fibre
How do I eat more fibre?
aim for 5-10 servings of Vegetables & Fruits each day
aim for 5-12 servings of Grain Products each day
eat fruit instead of drinking juice
leave the skins on your fruits and veggies
choose whole grain and bran breads and cereals
sprinkle bran on lower fibre breakfast cereal
add legumes (kidney beans, chick peas, lentils) to salad and soup
choose dried fruits (apricots, raisins, prunes) as a snack, or add them to cereal
substitute half of the white flour for whole wheat flour in muffins, bread and cookies
add bran to fruit-flavoured yogurt
Take note!
Increase your fibre intake gradually to give your digestive tract time to adjust, and to avoid gas and bloating.Be sure to drink lots of water and other fluids (about 8 cups a day) to help the fibre work properly.
Iron
Iron is a mineral essential to your body: a component of hemoglobin, it helps to get oxygen to all of the cells in your body. You need this oxygen for energy to grow, move, breathe, and make your heart beat! Having too much iron in one's diet is very rare; but
too little iron is a common nutritional problem for Canadians, especially women and children.
Without enough iron, your body's cells do not receive enough oxygen: as a result, your cells become weak and tired, and you feel sluggish and fatigued. You may also experience loss of appetite, a pale listless appearance, irritability and a sensitivity to the cold. This condition is known as iron deficiency anemia.
Who gets Iron Deficiency Anemia?
those with poor eating habits
women are at greater risk, since they lose iron every month in menstruation
large blood losses can result in anemia
pregnant women need extra iron in the second and third trimesters
people who eat no meat, fish, or poultry may need more iron, since the best sources of iron are found in meat
may GOD bless you dear
if you feel that it's too long
pick up the information you need
Good Luck (:
if you feel that it's too long
pick up the information you need
Good Luck (:
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