Wednesday, January 27, 2010

What to look for in a Multi Vitamin

According to Jillian Michaels in her book Master Your Metabolism our bodies need certain nutrients to help us cope properly with the toxicity in our environments.  More than 80% off all Americans are severly nutrient deficient.
The list below is what Jillian recommends to restore the nutrients in our body.  This information can all be found in her book Master Your Metabolism.
  • Biotin: 30 mcg  Food Sources:  1 egg (25 mcg); 1 slice whole wheat bread (6 mcg); 1 avocado (6 mcg)
  • Folic Acid: 400 mcg  Food Sources:  1/4 cup cooked lentils (179 mcg); 1/2 cup cooked spinach (132 mcg); 6 asparagus spears (134 mcg)
  • Niacin: 20 mg  Food Sources:  3 oz. Tuna (11.3 mg); 3 oz. Salmon (8.5 mg); 3 oz. turkey (5.8 mg)
  • Pantothenic Acid: 5 mg  Food Sources:  1 avocado (2 mg); 8 oz. yogurt (1.35 mg); 1/2 cup sweet potato (0.88 mg)
  • Riboflavin: 1.7 mg  Food Sources: 1 cup nonfat milk (0.34 mg); 1 egg (0.27 mg); 3 oz. beef (0.16 mg)
  • Thiamine: 1.5 mg  Food Sources:  3 oz. lean cooked pork (0.72 mg); 1 cup long grain brown rice (0.21 mg); 1 oz. Brazil nuts (0.18 mg)
  • Vitamin A: 2,500 IU  Food Sources: 1/2 cup cooked butternut squash (1,907 IU); 1/2 cup chopped carrot (1,793 IU); 1/2 cup cooked collard greens (1,285 IU)
  • Vitamin B6: 2 mg  Food Sources:  3 oz. chicken (0.51 mg); 1 medium banana (0.43 mg); 6 oz. vegetable juice cocktail 0.26 mg)
  • Copper: 900 mcg  Food Sources:  1 oz. cashews (629 mcg); 1 cup raw sliced mushrooms (344 mcg); 2 tablespoons Peanut Butter (185 mcg)
  • *Iron: 18 mg  Food Sources:  6 med. oysters (5.04 mg); 1 tablespoon blackstrap molasses (3.5 mg); 3 oz. dark-meat chicken (1.13 mg)  *Men & Postmenopausal women rarely have deficiencies in iron & too much can raise risks of heart disease so if you're in either group seek a multivitamin w/out iron.
  • Magnesium:  320 mg Women, 420 mg Men  Food Sources:  23 almonds (78 mg); 1/2 cup cooked Swiss chard (78 mg); 1/2 cup cooked lima beans (63 mg)
  • Vitamin B12: 30 mcg  Food Sources:  3 oz. steamed clams (84 mcg); 3 oz. steamed mussels (20.4 mcg); 3 oz. cooked beef (2.1 mcg)
  • Vitamin C:  400 mg  Food Sources:  1/2 cup raw chopped sweet red pepper (141 mg); 1 cup strawberries (82 mg); 1 medium tomato (23 mg)
  • *Vitamin D:  2,000 IU  Food Sources:  3 oz. canned pink salmon (530 IU); 3 oz. canned sardines (231 IU); 8 oz. vitamin-D-fortified milk (98 IU)  *10-15 minutes of direct midday sun on arms and legs or face and arms at least 3 days a week is recommended according to Linus Pauling Institute.
  • *Vitamin E:  200 IU  Food Sources:  1 oz. hazelnuts (4.3 mg); 1 tablespoon canola oil (2.4 mg); 1 tablespoon olive oil (1.9 mg)  *Linus Pauling Institute recommends 200 IU of natural d-alpha-tocopherol every day or 400 IU every other day.
  • Vitamin K:  10-20 mcg  Food Sources:  1 cup chopped raw kale (547 mcg); 1 cup raw spinach (299 mcg); 1 cup chopped raw broccoli (220 mcg)
  • Zinc:  15 mg  Food Sources:  6 medium oysters (76.3 mg); 3 oz. dark meat turkey (3.8 mg); 1/2 cup baked beans (1.8 mg)
  • Selenium:  70 mcg  Food Sources: 3 oz. crab meat (41 mcg); 3 oz. shrimp (34 mcg); 2 slices whole wheat bread (23 mcg)
  • Chromium:  60-120 mcg  Food Sources: 1/2 cup broccoli (11 mcg); 1 medium apple (1.4 mcg); 1/2 cup green beans (1.1 mcg)
  • Potassium:  4.7 g  Food Sources:  1 medium baked potato (926 mg); 1/2 cup dried plums (637 mg); 6 oz. tomato juice (417 mg)
  • *Calcium:  1,000-1,200 mg  Food Sources:  1 cup yogurt (300 mg); 1/2 cup cooked Chinese cabbage (239 mg); 1/2 cup white beans (113 mg)  *Your multivitamin likely has some calcium but nowhere near what is recommended.  Look for a calcium carbonate or calcium citrate supplement, as both are absorbed readily- carbonate is absorbed best w/ food, citrate without.
  • EPA & DHA Omega-3 Fatty Acids:  1 gram  Food Sources: 4 oz. wild caught salmon (2 g); 1/4 cup walnuts (2.27 g); 2 tablespoons flaxseeds (3.5 g)
*All of this information is found in Master Your Metabolism by Jillian Michaels.  This message has not been approved by the FDA.

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