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Its out with the ice cream and in with thehearty soups!
Another easy way to get more vitamin D into your day is with fortified OJ.
registered dietitian and author ofSmoothies &
It supplies 2.5 mcg per eight-ounce glass.
you might drink it on its own or add it to smoothies.
All adults ages 19 to 50 need 1000 mg of calcium daily.
Unfortunately,its challenging to get enough calciumbecause the requirement is so high.
Zinc
This mineral is a crown jewel for the immune system.
Unfortunately,iron deficiency makes an individual more susceptible to getting sick.
Iron can come from both hememeaning animal-based sourcesandnon-heme, which are plant sources.
A 3.5-ounce serving ofBanza chickpea pastaprovides 30 percent of the daily iron requirement.
Top it with marinara sauce for a source of vitamin C to help absorb the mineral.
registered dietitian and author ofSmoothies &
Another great vegetarian source of iron is whole grain oats.
One half-cup serving provides of oats has 2 mg of iron, which makes it a good source.
I like usingBobs Red Mill Rolled Oatsfor oatmeal and overnight oats.
Vitamin C
It comes as little surprise that this antioxidant vitamin is essential for staying well.
Vitamin C breaks down under heat and light.
Rice, eggs, and black beans all provide B vitamins, says Largeman-Roth.
This is becausevitamin B is closely connected to your mood and energy levels.
One cup of fortified cereal, like Total, provides 100 percent of the daily requirement for B6.
A medium banana serves up 20 percent of the requirement.
Theyre a super portable and affordable snack.
According to Largeman-Roth, we need 2.4 mcg daily.
Sprinkle it over popcorn or pasta for a cheesy-tasting topper.
Finally, because its fermented, tempeh contains 0.1 mg of B12 per one cup serving.
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