Tag Archives: nutrients

Nutrients That You Should Get From Food

Healthy food

Nobody does it quite like Mother Nature, and Mother Nature does not make pills. Although no one can deny the vast contributions of science, try as man may, he has yet to manufacture a product, or pill, capable of healing and promoting growth in the same way Mother Nature can. That is why when it comes to seeking nutrition, there are some things science just can’t give us; and supplements don’t grow on trees. Here are some of the nutrients you should be getting directly from food sources.

Vitamin C
Citrus fruits are the best source of vitamin C, an antioxidant that helps your body absorb iron. One large orange contains 97.9 mg of the powerful stuff. That exceeds the recommended 90 mg a day for adult males and 75 for adult females. Other high C options include kiwi, tomatoes, and green and red pepper.


Although not the most obvious source, Kale is a great way to get calcium to support nerve function and muscle movement. One serving of the leafy green contains 150 mg of calcium, which is a little over 10% of the recommended daily allowance. But rest assured, you can still get a good amount of calcium from dairy products, such as yogurt.

B Vitamins
Vitamin B 12 is one form of vitamin B usually taken in supplement form. It is important for the formation of red blood cells and neurological function. Eggs are a good source, and, while some shun them for their high levels of cholesterol, nutritional experts concur that this need not be the case. You can get 0.6 micrograms of B12 (about 10% of the RDA) from one large hard-boiled egg, and 3 oz of trout or salmon will just about do you for the daily intake.

B6, crucial for brain development and metabolism during pregnancy can be gotten for tuna, chickpeas, and nuts.

Vitamin A
We need vitamin A to maintain good vision and immune system function. It also plays a part in reproduction and supports the lungs, heart, and kidney.

Sweet potato

Sweet potatoes are particularly high in Vitamin A concentration. Just one baked sweet potato with the skin on has a whopping 28,058 IU of vitamin A per serving. That’s 561% of the recommended value. The National Institute of Health reports that 28-37% of the population take vitamin A supplements.

Vitamin E
Vitamin E is an antioxidant contain in the body which helps the immune system fight off virus and bacteria. Almonds, hazelnuts, and peanuts are all rich in vitamin A, with one ounce of dry roasted almonds containing 34% of the daily recommended value.

Consider trading your magnesium supplements for a handful of cashews. These nuts are rich in the nutrient which is important for maintaining nerve function and healthy blood sugar and blood pressure levels.


One ounce of the cashews will provide you with a tasty way to get 74 mg of magnesium, 19% go the recommended daily amount.

Iron is a very popular supplement, especially for women who are at risk for not having enough. Men 19-50 should aim to get 8mg of iron each day, while women of the same age should get 18mg. You can get 3 mg of iron, around 17% of the daily recommended value in half a cup of drained, boiled spinach.

Vitamin D
Although most of our vitamin D needs to come from sun exposure, it is available in fatty fish like salmon and tuna. In fact, you can get 112% of the recommended daily amount from just three ounces of salmon, deliciously.

What about you? What supplements are you trading for foods? Let us know!

Leave a comment

Filed under Lifestyle

What Happens When You Go Gluten-Free

Woman eating a healthy salad

Going gluten-free.  Some need to do it, some prefer to do it, and some swear that they wouldn’t do it if gluten disappeared from every food product on this earth.  Late Night comedian Jimmy Fallon quipped, “It’s been discovered that 10% of the population is allergic to gluten and 90% of the population is sick of hearing about it.” Whatever your take on gluten, there is little doubt that its certainly controversial.  So let’s clear some of the dust out about the g-word.

Those who need to avoid gluten
Gluten is a protein found in grains such as wheat, rye and barley. Celiac is an intestinal disease that can be triggered by eating gluten. Wheat allergy is a negative immune reaction to  wheat proteins that can also be triggered by eating gluten. It affects the skin, respiratory or gastrointestinal tract.  Sufferers of celiac and wheat allergy are diagnosed as gluten sensitive along with anyone who may experience distress when eating gluten.  People with gluten sensitivity need to avoid gluten.

Those who prefer to avoid gluten
You may have heard of the gluten-free diet being tossed around.  Many of the followers are people who have self diagnosed a digestive problem as gluten sensitivity while others claim that cutting gluten out of their diet has made them feel less bloated and depressed and has even helped them lose weight.

What’s wrong with the gluten-free diet?
It seems that studies find that gluten-free diets can be very low in fiber, folate, thiamine, riboflavin, zinc, phosphorous and vitamin B12.  This is because unenriched starches and grains are used in “gluten-free'” products and tend to have lots of calories, but not many vitamins.  The result is that gluten-free diets can actually lead to weight gain.  Experts find that in the case many of those who report weight loss as a result of going gluten-free, the shedding of pounds is due more to cutting out excess calories found in flour based food. Registered dietitian Cynthia Sass says ditching carbs, like pasta and bagels, “automatically cuts excess carbs… ups fiber and nutrients and results in soaring energy.”  On the other hand, if you replace products with gluten in them with gluten-free versions, you will probably get more fat and sugar.

How to check if you need to go gluten-free?

  • Have your family physician perform a checkup.
  • Consult an allergist if you have a wheat allergy and a gastroenterologist for celiac and other gastrointestinal disease.
  • If you are not diagnosed with celiac disease or a wheat allergy, see a dietician to determine whether or not you are getting a balanced diet with nutrients, foods rich in fiber and are staying physically active.

If you need to go gluten-free
If you are diagnosed with gluten sensitivity, you are best advised to see a dietitian.  Sheila Crowe, of Celiac Disease’s Medical Advisory Board says, “The average doctor a) does not have the time and b) the knowledge to counsel them (the gluten sensitive) on the nutrients they’ll need, the addition of fiber and, what grains are naturally gluten-free.”  Make sure that you have substitutions for anything vital that may be lacking from your diet as a result of giving up gluten.

Feel free to let us know if you’ve gone the gluten-free route out of necessity or otherwise and what your take on it is.

Leave a comment

Filed under Lifestyle

Reap Radiant Skin

Skin is the mirror of a healthy life style. Healthy skin comes mostly from good genes. Thankfully there are several other factors which we CAN influence that contribute to radiant skin. Things like exercising, eating right and the proper beauty regimen all have a hand in giving us healthy skin. It is often said that pregnant women have a “glow” about them. We would love to have that incandescent lit from within glow, but how do we get it sans pregnancy? Starting down the path of healthy eating as a simple first step. Read on to check out Vine Vera‘s list of the healthiest things to ingest for great looking skin.

Load up on lots of water for radiant skin

Keeping hydrated is important to skin health


Keeping yourself hydrated is an essential component of glowing and radiant skin. Daily healthy activities like leading an active life style and exercising causes you to sweat. This is great because perspiration helps flush toxins from the body. Through this process not only do we lose toxins but we also lose a lot of water. Since our bodies are primarily made up of water it is essential that we refill. You need to drink at least 3 liters or 8 glasses of water every day. This process allows the body to keep the skin cells hydrated and rejuvenated. Once you feel thirsty, you are already dehydrated so make sure you drink plenty of water throughout the day before it feels like a necessity.

Fruits and vegetables

Produce is one of the main ingredients of healthy diet. Eat lots of fruits and vegetables to keep your body healthy. Fruits and vegetables are very good for your skin helping to maintain radiant and glowing skin. They contain innumerable amounts of vitamins and minerals.

Produce like berries is an important part of a healthy diet

Berries are great sources of nutrients

While these days it’s easy to pop a pill in place of eating your way to health it is definitely a lot better for your health to eat your vitamins and minerals. Opt for getting benefits from whole foods including fresh or frozen vegetables. When you can go organic and choose produce that is in season. This way it is sure to be the most fresh and still retain the most beneficial properties.

Berries are one of the best picks for nutrient dense types of produce. Strawberries, blue berries and black berries are very rich in antioxidants which help to protect our skin from free radicals. Antioxidants such as Vitamin C, Anthocyanin and Ellagic Acid all offer skin powerful protection from environmental stressors and premature aging. Berries also have some anti-inflammatory qualities that prevents the appearance of acne, pimples and various other skin irritations.


Healthy skin also depends on the types of fat and oil you include in your diet. Saturated fat like margarine and fast foods are bad for the health of your body and skin. Acne is a common problem often caused by consumption of fatty, oily and fried food. Omega-3 fatty acids, on the other hand, are very good for the skin. They are responsible for the health of cell membranes in the skin.Eating healthy fatty acids like Omega-3s is healthy The cell membrane is responsible for passing nutrients to cells and acting as a protective barrier that protects your skin from various toxins. You should eat foods that are rich in fatty acids like Omega 3 like salmon, walnut seeds and flax seeds.

Your skin works as a defense system of our body. Take care of it so it can take care of you. Eating healthy is one of the best ways to take excellent care of your skin. Stock up on water, produce and healthy Omega-3 fatty acids to eat your way to radiant skin. Which of those do you crave most?

1 Comment

Filed under Beauty News & Tips