Vitamin and mineral supplements from a bottle simply can't match the active compounds in a well-stocked pantry.

August 9, 2014 August 9, 2014 Best source of vitamins? Your plate, not your medicine cabinet Every food group provides some essential nutrients, and certain foods (cereals and milk, for example) are fortified with specific nutrients as well. Vitamin and mineral supplements from a bottle simply can’t match all the biologically active compounds teeming in a well-stocked pantry. By focusing on the big picture — eating a balanced diet that contains a variety of colorful fruits and vegetables, whole grains, beans, nuts, dairy products, seafood, lean meats, and poultry — it’s easy to get enough vitamins and minerals. Here are some tips. Get your copy of Vitamins and Minerals About half of all Americans routinely take dietary supplements. The most common ones are multivitamin and multimineral supplements. This report explains the evidence behind the benefits and safety profiles of various vitamins and minerals. It also includes the recommended minimum and maximum amounts you should consume, as well as good food sources of each. Choose healthy fats. Fish, nuts, and vegetable oils contain healthy monounsaturated and polyunsaturated fats. Eat these foods regularly and in moderation. But do limit consumption of saturated fat and stay away from trans fats, found in partially hydrogenated vegetable oils (often used in spreads, baked goods, and fast foods). Don’t forget fiber. Good sources include fruits, vegetables, whole grains, nuts, and dark chocolate. Fiber from grains helps lower the risk of heart disease. Your daily fiber goal depends on your age and sex: Men ages 50 or younger: 38 grams Men over 50: 30 grams Women ages 50 or younger: 25 grams Women over 50: 21 grams Balance energy intake and output. The energy you take in should equal the energy you use. That means, for example, that if you are sedentary and 5 feet 4 inches tall, you need far fewer calories to remain at your current weight than an active person who is 6 feet tall. Set a goal. Start by eating one extra fruit or vegetable a day. When you’re used to that, add another and keep going. For example, add fruit to your breakfast cereal every morning. Then try eating a piece of fruit for an after-lunch snack. Next, add at least one vegetable to your dinner plate. Be creative. Adding finely grated carrots or zucchini to pasta sauce, meat loaf, chili, or a stew is one way to get an extra serving of vegetables. Dip vegetables into hummus or another bean spread, some spiced yogurt, or even a bit of ranch dressing. Slather peanut butter on a banana or slices of apple. Try mashed avocado as a dip with diced tomatoes and onions, or as a sandwich spread, topped with spinach leaves, tomatoes, and a slice of cheese. To learn more ways to ensure that you get the vitamins and minerals your body needs, buy Vitamins and Minerals, a Special Health Report from Harvard Medical School. Share this story: Featured in this issue Vitamins and Minerals Featured content: • Vitamins and minerals: The basics • Federal guidelines • Making sense of scientific studies • Cast of characters: From vitamin A to zinc • SPECIAL BONUS SECTION: Does your diet deliver the daily recommended dose? •  ... and more! Click here to read more » Harvard Medical School offers special reports on over 50 health topics. Visit our website at http://www.health.harvard.edu to find reports of interest to you and your family. PHONE ORDERS - please call our toll-free number: 1-877-649-9457. You are currently subscribed to HEALTHbeat as sugengaria@gmail.com. EDIT YOUR SUBSCRIPTION PROFILE UNSUBSCRIBE SUBSCRIBE TO HEALTHbeat VIEW HEALTHbeat ARCHIVES Visit our website at: www.health.harvard.edu Email us at: healthbeat@health.harvard.edu FOLLOW US ON:  Facebook Twitter Copyright © 2014 by Harvard University. Harvard Health Publications, 10 Shattuck Street, 2nd Floor, Boston, MA 02115, USA * Please note, we do not provide responses to personal medical concerns, nor can we supply related medical information other than what is available in our print products or website. For specific, personalized medical advice we encourage you to contact your physician.