Eric Ciappio, PhD, RD, DSM Nutritional Products01.02.14
2014 has arrived, and that means it’s time to start those infamous New Years’ Resolutions. According to USA.gov, one of the most popular resolutions is to Eat Healthy Food. We all know that improving your diet is essential for health, but what foods and nutrients should you be on the lookout for? In 2014, let’s make it our resolution to include foods that contain these healthy nutrients.
Vitamin D
Vitamin D, along with calcium, is well known for its role in maintaining healthy bones throughout the lifespan. Until recently, it was believed that vitamin D did little else in the body besides prevent bone diseases such as rickets and osteomalacia, but a renaissance in vitamin D research is occurring today. In addition to bone fracture risk, inadequate intakes and blood concentrations of vitamin D have been linked to everything from muscle strength to gum health, and the list keeps on growing. As a result of the rapidly expanding body of evidence surrounding the health benefits of vitamin D, the Institute of Medicine recently tripled the recommendation to 600 IU/day for adults.
And since now we know how good vitamin D is, Americans are eating plenty of it, right? Unfortunately, that’s not the case. Approximately 96% of American adults are consuming inadequate amounts of vitamin D from food. Recognizing the inadequate intake of vitamin D, as well as the ever-increasing body of research demonstrating the importance of this vital nutrient, the 2010 Dietary Guidelines listed vitamin D as a nutrient of public health concern for all Americans.
Want to up the vitamin D in your diet? Common food sources of vitamin D include seafood (swordfish, salmon, tuna), as well as fortified dairy sources such as milk, yogurt and cheese.
Dietary Fiber
If there is such a thing as a good carb and a bad carb, then dietary fiber would be a great carb! Dietary fibers are a type of carbohydrate essential for digestive health. But did you know that dietary fiber can also help you feel full and reduce your risk of heart disease by lowering your LDL (bad) cholesterol?
Even though we know how important it is to eat enough fiber, few Americans do. On average, Americans (men especially) consume less than half of the daily recommended amount of dietary fiber. Like vitamin D, the 2010 Dietary Guidelines listed dietary fiber as a nutrient of concern, emphasizing the need to increase the intake of this important nutrient.
Where can we find dietary fiber? Classic sources include fruits and vegetables, legumes such as beans (black beans, kidney beans, pinto beans) and whole-grain foods such as oatmeal, wild rice and whole wheat breads.
Omega-3 Fatty Acids
Omega-3 fatty acids, namely eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), are probably the most talked about nutritional components today, and for good reason. Both EPA and DHA are critical for supporting the health of the brain and eyes, but especially the heart. Research has demonstrated that intake of at or above 250 mg/day is associated with significant benefits to heart health. Currently, recommendations for intake are typically between 250-500 mg/day for healthy adults; however, the average American consumes roughly 90 mg/day of DHA & EPA from food, or roughly one-third of the most conservative recommendations for optimal omega-3 intake. We all know that fish is a great food source of omega-3s— especially anchovies, mackerel, salmon and whitefish—and the 2010 Dietary Guidelines recommend consuming between 8-12 ounces of seafood per week. Not a seafood fan? Lucky for us, several packaged foods are beginning to incorporate omega-3s in their products. Look for value-added foods that include DHA and/or EPA, such as fortified milk and juices.
Vitamin E
Sometimes it seems that vitamin E is like the Rodney Dangerfield of vitamins—it just gets no respect. But is that fair? Vitamin E is an essential antioxidant, defending our cells from damage from harmful free radicals. First discovered for its role in maintaining a healthy pregnancy, we now know that vitamin E plays a role in supporting the health of the eyes, immune system and heart (especially in certain genetically susceptible individuals). Understanding the evolving science behind vitamin E is especially critical when you consider that 96% of adults consume inadequate amounts of vitamin E from food.
Vitamin E is found in nuts, seeds and green leafy vegetables, and is also commonly found in vegetable oil-based salad dressings (so eating a salad filled with green leafy vegetables that includes almonds and some dressing on top would be a triple-whammy!).
So let’s start the New Year off right! Choosing foods rich in essential health-promoting nutrients such as vitamins D and E, dietary fiber and omega-3 fatty acids is a great way to improve your diet. Make 2014 your healthiest year yet!
Vitamin D
Vitamin D, along with calcium, is well known for its role in maintaining healthy bones throughout the lifespan. Until recently, it was believed that vitamin D did little else in the body besides prevent bone diseases such as rickets and osteomalacia, but a renaissance in vitamin D research is occurring today. In addition to bone fracture risk, inadequate intakes and blood concentrations of vitamin D have been linked to everything from muscle strength to gum health, and the list keeps on growing. As a result of the rapidly expanding body of evidence surrounding the health benefits of vitamin D, the Institute of Medicine recently tripled the recommendation to 600 IU/day for adults.
And since now we know how good vitamin D is, Americans are eating plenty of it, right? Unfortunately, that’s not the case. Approximately 96% of American adults are consuming inadequate amounts of vitamin D from food. Recognizing the inadequate intake of vitamin D, as well as the ever-increasing body of research demonstrating the importance of this vital nutrient, the 2010 Dietary Guidelines listed vitamin D as a nutrient of public health concern for all Americans.
Want to up the vitamin D in your diet? Common food sources of vitamin D include seafood (swordfish, salmon, tuna), as well as fortified dairy sources such as milk, yogurt and cheese.
Dietary Fiber
If there is such a thing as a good carb and a bad carb, then dietary fiber would be a great carb! Dietary fibers are a type of carbohydrate essential for digestive health. But did you know that dietary fiber can also help you feel full and reduce your risk of heart disease by lowering your LDL (bad) cholesterol?
Even though we know how important it is to eat enough fiber, few Americans do. On average, Americans (men especially) consume less than half of the daily recommended amount of dietary fiber. Like vitamin D, the 2010 Dietary Guidelines listed dietary fiber as a nutrient of concern, emphasizing the need to increase the intake of this important nutrient.
Where can we find dietary fiber? Classic sources include fruits and vegetables, legumes such as beans (black beans, kidney beans, pinto beans) and whole-grain foods such as oatmeal, wild rice and whole wheat breads.
Omega-3 Fatty Acids
Omega-3 fatty acids, namely eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), are probably the most talked about nutritional components today, and for good reason. Both EPA and DHA are critical for supporting the health of the brain and eyes, but especially the heart. Research has demonstrated that intake of at or above 250 mg/day is associated with significant benefits to heart health. Currently, recommendations for intake are typically between 250-500 mg/day for healthy adults; however, the average American consumes roughly 90 mg/day of DHA & EPA from food, or roughly one-third of the most conservative recommendations for optimal omega-3 intake. We all know that fish is a great food source of omega-3s— especially anchovies, mackerel, salmon and whitefish—and the 2010 Dietary Guidelines recommend consuming between 8-12 ounces of seafood per week. Not a seafood fan? Lucky for us, several packaged foods are beginning to incorporate omega-3s in their products. Look for value-added foods that include DHA and/or EPA, such as fortified milk and juices.
Vitamin E
Sometimes it seems that vitamin E is like the Rodney Dangerfield of vitamins—it just gets no respect. But is that fair? Vitamin E is an essential antioxidant, defending our cells from damage from harmful free radicals. First discovered for its role in maintaining a healthy pregnancy, we now know that vitamin E plays a role in supporting the health of the eyes, immune system and heart (especially in certain genetically susceptible individuals). Understanding the evolving science behind vitamin E is especially critical when you consider that 96% of adults consume inadequate amounts of vitamin E from food.
Vitamin E is found in nuts, seeds and green leafy vegetables, and is also commonly found in vegetable oil-based salad dressings (so eating a salad filled with green leafy vegetables that includes almonds and some dressing on top would be a triple-whammy!).
So let’s start the New Year off right! Choosing foods rich in essential health-promoting nutrients such as vitamins D and E, dietary fiber and omega-3 fatty acids is a great way to improve your diet. Make 2014 your healthiest year yet!
