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As seen on BCTV June 17th, 2003
Step 4: Getting Adequate Iron and Other Key Vitamins
and Minerals
The fourth step in eating for energy is to ensure your
diet contains an adequate supply of iron together with all the other
vitamins and minerals. Iron is the mineral that actually helps oxygen
circulate around the body via the hemoglobin molecule. If you lack
iron, you will usually lack energy. With the move toward less fat
and cholesterol in the diet, many people have eliminated some of the
traditionally superior sources of iron like beef or eggs. But in so
doing, they haven't replaced these foods with other iron-rich sources.
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To keep your diet high in energy-producing iron
include tofu, lentils, kidney beans, soybeans, other legumes, lean
fish and chicken, dark green vegetables and whole grain or iron-enriched
breads and cereals on a regular basis.
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If you like eggs and beef, up to five unfried, non-greasy
eggs a week are fine (maximum of 1 or 2 at a time) and so is one
3- to 4-ounce serving of lean beef once or twice a week.
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The easiest way to get the iron you need is to ensure
you consume three iron-rich sources from the Meat and Alternatives
group each day. It is also important to mix and match so you're
not eating chicken all the time.
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We're not suggesting you need to buy iron supplements.
If you wish to take a multivitamin that contains iron, nothing is
wrong with a daily basic multivitamin/mineral supplement.
As far as other vitamins and minerals go, there are
a few that are good to consider taking by supplement. However, remember
that supplements are just that-supplements to what you hope is a well-balanced
diet. They're not replacements.
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It isn't a bad idea to take 200 international units
or IU of vitamin E a day as this can be hard to get in adequate
amounts in the diet. The best sources in the diet include wheat
germ, nuts and vegetable oils-foods we may not eat daily. Vitamin
E helps the immune system by its powerful antioxidant properties.
It also plays a role in good vision, heart health and even keeping
your skin healthy.
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If you dislike milk products or are concerned your
calcium intake may be low (as it is for most people), a calcium
supplement containing vitamin D is also worth taking. The goal is
to get about 1,500 milligrams a day of calcium from either food
alone or food plus the supplements. Since the only really significant
sources of vitamin D in the diet are milk and margarine, if you
don't consume these, aim for approximately 100 to 400 IU by supplement.
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If you're considering getting pregnant, 400 micrograms
and up to 1 milligram of folic acid a day is currently recommended
by most health professionals as it plays a key role in the prevention
of birth defects and has heart health benefits.
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With respect to other supplemental products, herbal
remedies and the like, if you have seen good research and feel the
product is providing a benefit for you, great. Avoid overdosing
and taking so many things you can't evaluate the effect.
Watch for the Eating for Energy segment
every Tuesday on BCTV's Noon News Hour!
Excerpt from The 80-20 cookbook
- Eating for Energy without Deprivation, by Diana Steele and
Patricia Chuey
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