Chapter 4

How (and Why) You Should Eat Your Vitamins

By Alexandra Sifferlin

In 2015, news emerged that the quality of dietary supplements sold in drugstores and supplement shops is highly variable, with many pills not containing the ingredients stated on the bottle (or containing them in smaller amounts than promised). What’s more, the report found, many supplements contained other ingredients not listed on the label. Most experts say that if you’re eating a healthy diet and don’t have an underlying health condition that interferes with your body’s ability to absorb nutrients from your food, you generally shouldn’t need to take supplements, because the same vitamins and minerals are often available in food. Here, a handful of nutrients that are popular in supplement form—and how to get them from food instead.

Vitamin C

Health groups recommend that men get 90 milligrams of vitamin C a day and that women get 75. Citrus fruits are some of the best sources of vitamin C, which acts as an antioxidant in the body and helps with the absorption of iron. Oranges and tangerines are high in vitamin C—one large orange boasts 97.9 milligrams of the vitamin. Other good sources are red and green peppers, kiwis and tomatoes.

B Vitamins

Vitamin B12 is commonly taken in supplement form since it’s important for red-blood-cell formation and neurological function—and it can be hard to get enough of it from diet alone, particularly for vegetarians. Clams, veal and other meats are good sources of the vitamin. One egg, while lower in B12 than meat sources, contains about 10% of the recommended daily dose of B12. For fish eaters, just three ounces of trout or salmon gives you almost your entire daily needs. In addition, vitamin B6, which is involved in metabolism and with brain development during pregnancy, is found in foods like nuts, tuna and chickpeas.

Calcium

Kale may be a less obvious choice than, say, a bowl of yogurt, but it’s an excellent source of bone-building calcium, which also supports nerve function. Just one serving of kale has 150 milligrams of calcium, which is slightly more than 10% of your daily need. Other sources of calcium are dairy products, as well as other leafy greens and even broccoli.

Vitamin A

Vitamin A is important for vision, immune system function, reproduction and several critical organs, including the heart. Sweet potatoes are a particularly potent source of vitamin A. Just one orange spud baked in its skin has 561% of the daily recommended amount of vitamin A. According to the National Institutes of Health (NIH), up to 37% of the general population takes supplements with vitamin A.

Vitamin E

Vitamin E acts as an antioxidant in the body and supports the immune system in fighting off bacteria and viruses. Almonds, as well as other nuts like peanuts and hazelnuts, are high sources of vitamin E. One ounce of dry-roasted almonds contains 6.8 milligrams of vitamin A, which is 34% of the recommended daily value.

Magnesium

Cashews are a good source of magnesium, which is important for regulating blood-sugar and blood-pressure levels as well as maintaining nerve function. The NIH says Americans consistently do not consume the recommended amount of magnesium. Not only are cashews tasty, but one ounce of the dry-roasted nuts contains 19% of the daily recommended amount of magnesium.

Iron

Around 14% to 18% of Americans use supplements that contain iron, many of which are designed for women who are at a greater risk of not getting enough. Men under 50 need about 8 milligrams of iron a day, and women in the same age group need 18 milligrams—and 27 if they are pregnant. Half a cup of boiled and drained spinach has 3 milligrams of iron, which comes out to about 17% of the recommended daily amount.

Vitamin D

Vitamin D is a tricky nutrient. It’s present in very few foods, though fatty fish like salmon and tuna contain it. Lots of foods are fortified with vitamin D, which is needed for calcium absorption and cell growth. Three ounces of cooked salmon contains 112% of the daily recommended amount of vitamin D. People can also get vitamin D from sun exposure.

Other Nutrients

The NIH says more than a third of Americans take multivitamins, even though those “cannot take the place of eating a variety of foods that are important to a healthy diet.” One of the problems with multivitamins is that there is no regulatory definition for what a multivitamin is, so a supplement from one company can be completely different from another company’s. Eating a range of fruits and vegetables can ensure that you are getting the nutrients you need from food instead.

Few leafy foods look as lovely as rhubarb, with its deep red stalks and bright green leaves. (Just remember not to eat the latter, as they’re poisonous.) Forget jam or pie—try pickling your rhubarb for its savory kick. You can also make a tangy relish of sorts (think: cranberry sauce, but with rhubarb stalks instead of berries) to pair with meats like pork or chicken, or as a side dish.

It’s high in vitamins and folate. It also contains several minerals and vitamins that are linked to low cholesterol and heart health.

If you want to mix it up, try a savory oatmeal instead of sweet. Add rosemary, olive oil and Gruyère, or add some caramelized onions and scallions. Of course, they also taste great with berries, a dash of cinnamon and some peanut butter or coconut oil, which adds a little healthy fat.

This hearty cereal grain is rich in a type of fiber called beta-glucan, which has powerful antimicrobial capabilities that boost immunity and lower cholesterol. The antioxidants in oats make this grain cardioprotective; plus, they have the ability to stabilize blood-sugar levels, lowering diabetes risk.

Simply add boiling water to a mug with one tea bag and enjoy. The flavor calls to mind dark berries and vanilla.

Rooibos (pronounced roy-bus) tea is a red leaf packed with antioxidants that are shown in some lab studies to guard against chronic and degenerative diseases. It’s also rich in minerals like calcium and iron. It’s caffeine-free, and some people swear by its use to settle an upset stomach.

Season a salmon fillet with salt and pepper on both sides and put it in a baking dish. Drizzle the fish with olive oil, lay lemon slices on top of it, and bake at 275°F for 20 to 25 minutes. (You can also cook it at a higher temperature for less time; we like this technique because it allows the fat to render slowly, making for perfectly moist salmon.)

Salmon is high in omega-3 fatty acids, which are linked to good heart health and brain health as well as good skin. It’s also an excellent source of protein—nearly 19 grams in one small, fist-size portion.

Make a sardine sandwich with the fish, chopped celery, lemon juice and Dijon mustard. Add some mayo if you like.

Sardines are little but mighty, rivaling salmon when it comes to omega-3 fatty-acid content. These fatty acids are linked to good blood flow, stabilizing heart rhythms and keeping inflammation in check. Look for the varieties packed in olive oil for an added heart-health benefit.

You can do the fermenting yourself or buy it pre-made and eat it on its own, with eggs, or mixed into salads or slaws.

Sauerkraut is fermented cabbage that is high in fiber and multiple vitamins. It’s also a good source of iron, manganese, copper, sodium, magnesium and calcium, not to mention it contributes a moderate amount of protein to your diet. Like other fermented foods, sauerkraut contains probiotics that benefit the gut and digestion.

Snap peas are delicious plain or dipped into hummus, but if you want to mix it up a bit, drizzle some red wine vinegar or rice vinegar mixed with a little oil. Even if you’re eating them cold in a salad on their own, it helps to blanch them for 30 seconds in boiling water and then cool them before you eat them.

Small veggies are ideal snacks on the go, since they’re high in nutrients and fiber—and they taste great raw. They’re also high in vitamins A, K and C.

Substitute it for pasta in your favorite dish. It won’t look exactly the same, but you’ll get a delicious vegetable overload. It’s a great base for marinara sauce or a vegetable curry.

Spaghetti squash has some of the highest water content of all the winter squashes, which makes it especially filling. It’s low in calories and yields a good dose of vitamin A, calcium, vitamin C and fiber.

Look for spelt bread at the grocery store. The grainy bread will add texture to an otherwise ordinary turkey sandwich. It can also be cooked up like rice or quinoa as the base for vegetable or meat dishes. (Some people with a gluten intolerance can tolerate it, but it’s not gluten-free, making it off-limits for people with celiac disease.)

Spelt is an increasingly popular grain due to its nutritional profile. Spelt includes complex carbohydrates and is rich in both soluble and insoluble fiber, vitamin B2, niacin, manganese, thiamin, copper and magnesium. It even has fatty and amino acids, which are important for body function.

Spinach is a great salad base, but you can also mix it into dips. For a healthier take on a creamy spinach dip, opt for using less mayo and more Greek yogurt. It also blends nicely into a fruit smoothie, adding minerals and vitamins without making the taste too bitter.

Spinach is among the top greens for folate, and it contains high amounts of vitamin A, iron, potassium, calcium, zinc and selenium, which offers antioxidant protection and supports thyroid function.

It can come in pill, powder or flake form, and it’s worth doing your research to find a trusted variety. Add a teaspoon to your morning smoothie, to a green juice or to your oatmeal.

Spirulina is a blue-green algae that is high in many nutrients that are thought, based on early studies, to support blood-sugar control, alleviate depression and lower cholesterol. The National Institutes of Health cautions that there is insufficient evidence for some health claims; talk to your doctor.

Cut up a pint of strawberries and add some lemon for a sweet and tangy snack, or add a pinch of sugar for a healthier dessert.

Strawberries are a good source of vitamin C and other compounds associated with a healthy metabolism as well as bone health. They’re also high in anthocyanins, which are thought to be heart-healthy. A 2013 study of 93,600 women found that those who ate three or more half-cup servings of strawberries or blueberries each week had a lower risk for heart attack.

Toss shelled sunflower seeds on top of salads, add them to oatmeal, or pour a handful into a baggie and eat them as a snack. If you buy them with the shell on, the act of cracking off the tough exterior can be a good brake, slowing down how fast—and how many—you eat.

One ounce of dry-roasted sunflower seeds contains 7.4 milligrams of vitamin E, which is 37% of your daily recommended value. Vitamin E is thought to support immune function.

Keep the skin on the potatoes, chop them up, add a little olive oil, salt and pepper, and bake for 25 to 35 minutes at 375°F. Add chili flakes or garlic powder before cooking for a little extra flavor, if you like. They pair well with a yogurt-based dipping sauce.

Even though sweet potatoes have a bit more natural sugar than white potatoes, they are a mighty orange package of nutrients. A large sweet potato contains more than a day’s worth of vitamin A, essential for eyesight and reproductive health. It also has B vitamins, fiber and potassium and an antioxidant called glutathione, which may enhance immunity and supports metabolism.

Use it as a wrap. Blanch the Swiss chard for a few seconds in boiling water, drain and cool. Fill it with fried or brown rice, any protein you have lying around—leftover rotisserie chicken, tofu, even canned tuna—as well as other vegetables. Top with a tangy or creamy salad dressing or a dip like hummus. It’s also great lightly sautéed with a small pat of butter and a little salt.

Swiss chard contains betalains (also found in beets), vitamins A, C, E and K, magnesium, potassium, fiber, calcium, choline, a host of B vitamins, zinc and selenium.

This Middle Eastern staple, made of ground-up sesame seeds, is a great base for salad dressings and marinades for fish. It’s also a key ingredient in hummus.

Tahini is a good way to get some calcium, iron, potassium and vitamin E. Just one tablespoon has 110 milligrams of phosphorus, which is critical for the formation of bones and teeth. It also works with B vitamins to help with nerve signaling, normal heartbeat and muscle contractions.

Think: salads. Thanks to their natural sweetness, they pair well with strong flavors. Try them with a tangy cheese, such as feta or goat; a peppery green, such as arugula; and some sliced almonds on top for healthy fats and a little crunch. Use a light vinaigrette or simply olive oil and vinegar to dress.

A tangerine has more antioxidants than an orange, and this powerful little fruit is full of soluble and insoluble fiber, which play a role in reducing disease risk and supporting weight management. Tangerines are a good source of lutein and zeaxanthin, which help lower the risk of chronic eye diseases like cataracts and age-related macular degeneration. Animal studies have suggested that flavonoids found in tangerines may be protective against Type 2 diabetes and heart disease, so use the zest—the grated skin—on fruit and vegetables to reap the benefits of the fruit’s natural oils.

It’s great raw in salads instead of hard-boiled eggs, or you can slice it into cubes and pan-fry it with soy or tamari sauce as a great appetizer. Top with green onion and black pepper. If you like it spicy, add some chili flakes, which have disease-fighting properties. If you avoid genetically modified foods, buy your tofu organic.

Tofu is a great plant-based protein source, and it’s high in calcium, protein and iron. It also contains isoflavones, which have benefits related to heart health and a decreased risk of breast and prostate cancer.

Sauté one or two cloves of garlic and throw about a pint of tomatoes into a pan with a little chicken stock and orange juice. Serve over a pan-seared white fish like cod or halibut.

Tomatoes are a nutritional warhorse. They’re rich in lycopene, a potent weapon against cancer. Lycopene appears to protect our cells’ DNA with its strong antioxidant power and has also shown the ability to stimulate enzymes that deactivate carcinogens.

With canned tuna, add some lemon juice, chopped celery and a dash of mayo for an easy sandwich or salad topper.

Experts recommend that the general population, as well as pregnant and breastfeeding women, eat 8 to 12 ounces of seafood weekly to support brain health and avoid the risk of developing cardiovascular disease. Choosing fish rich in essential omega-3 fatty acids like tuna (yes, even canned tuna) supports the immune system and heart health and may even lessen postpartum depression in new moms. Don’t go overboard, though—tuna can be high in mercury.

Add a dash of turmeric to an omelet or scrambled eggs with onions, tomato and some feta cheese. You can also make a tonic by pairing a teaspoon with lemon juice and warm water. Of course, it’s also always at home in a simple chicken or vegetable curry.

Turmeric is a spice that comes from the root of the Curcuma longa plant, and its vibrant orange color comes from curcumin. Curcumin has been shown to be a potent antiviral and anti-inflammatory agent. Some research has shown turmeric to be helpful in reducing pain associated with osteoarthritis, according to the National Institutes of Health.

A small handful is the easiest route for snacking, but walnuts, lightly toasted in a bare skillet, are a great way to add crunch to a salad, bowl of oatmeal or cup of yogurt. They can also be used instead of pine nuts in a pesto.

Walnuts beat out many other nuts with their nutritional profile. They contain more polyphenols than most, which is why they’re associated with good cholesterol. They’re also good for the brain. A recent study found that people who ate walnuts outperformed those who didn’t in tests of memory, concentration and “information processing speed.” And since they’re rarely salted, they’re heart-healthy too.

Make it general practice to opt for whole-wheat bread as often as possible—and be sure to read labels, since brown bread doesn’t necessarily mean 100% whole grain.

Fiber from whole grains is associated with a reduced risk of colorectal cancer by nearly 40% and a reduced risk of heart disease. Foods labeled “high fiber” must have 5 or more grams of fiber per serving, and the 2015 U.S. Dietary Guidelines for Americans recommend that at least half of your daily grain servings come from 100% whole grains for that reason. Whole wheat in particular is a good source of vitamin B6 and folate, both of which are critical for healthy fetal development. B6 is also critical for turning food into energy.

Fresh cod doesn’t need much to be delicious. Since it’s often cut rather thick, bake it at 425°F for 15 to 20 minutes, depending on your desired doneness. It tastes great adorned simply—with some salt, lemon juice or white wine, olive oil and a little pepper. Frozen cod is also a good go-to addition to a seafood stew.

Cod is a great natural source of B12, which can be hard to get from diet alone. It’s also, like all fish, associated with heart health. It’s a very high-protein and low-fat fish.

They aren’t the prettiest things in the produce section, but they are nutrition powerhouses. Slice any kind of winter squash into discs and sauté them with garlic and olive oil until soft. The more varieties of squash you mix in, the better.

Winter squash are inexpensive vegetables and are among the richest sources of plant-based anti-inflammatory beta-carotene, which can support healthy vision and cell development. Their yellow-orange flesh is infection-protective and may even reduce age-associated illnesses.