Foods and Vitamins

As the year is approaching a time when our diets go by the wayside, when exercise becomes a faint memory and when no one has time to remember to take a vitamin it becomes imperative that we try and keep essential nutrients in our diets.

Try to remember these simple foods to keep. The units mentioned are the minimum you should try and achieve daily.

Vitamin A - 2,310 IU = 1 large carrot or 1/2 cup of sweet potatoes or 1 can of chunky vegetable soup.

Vitamin B6 - 1.3 mg = 3/4 cup fortified cereal or 1/2 chicken breast or 1 baked potato or 1 banana

Vitamin B12 - 2.4 mcg = 3 oz of salmon or beef or 1 crab cake

Vitamin C - 75 mg = 3/4 cup orange juice or 1 cup strawberries or 1/2 cup broccoli or 1 medium tomato

Vitamin D - 200 IU = 6 oz canned tuna or 4 cups of fortified milk

Calcium - 1,000 mg - 1 cup milk + 8 oz yogurt + 1.5 oz of cheddar

Iron - 18mg = 3/4 cup iron-fortified cereal or 2 1/2 cups edamame

Folic Acid/Folate - 3/4 cup fortified cereal or 2 cups broccoli and spinach + 1 cup white rice


* Be sure to let your physician know if you are taking supplements as some may negatively impact Rx medicatons*