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June 9, 2007
A Great Way to Find the Find the Nutrition You Need
Heidi recently asked about pescatarian (and non dairy) sources of Vitamin E, B6 and D. Here are some answers:
First, forget about getting D without supplements and take a good supplement, 1000 IU from all sources (meaning, check your multi to see how much it has and then grab a D supplement on top of that.) Also make sure you're getting D3, not D2. Don't walk around naked in Southern California (which will cause you other problems, not least of which would be getting arrested) or eat cartons of anchovies, just supplement. It's fine for D.
Vitamin E: I eat a lot of almonds to hit the vitamin E RDA. It goes well with having to get my allotment of fat, which as a recovering fat phobe is always an issue.
B12: there are no vegan sources of B12. I get a lot of mine from dairy, but that's a problem for Heidi. So I pulled out one of my favorite tools for finding nutritional magic bullets: Nutritiondata.com. Here's the link to a site where you can search for foods that are highest in x, lowest in y, and of a certain food category.
It's such a useful tool... you can really find exactly what you want and need to fit your specific needs. Hope that helps!
Posted by april at June 9, 2007 9:45 AM
Comments
If Heidi is a pescatarian and eats shellfish, she should check out oysters. One oyster has a considerable amount of b-12 as well as a good deal of zinc (the latter of which I'm chronically short on). They're not my favorite food, but they're a good nutrition/calorie conscious resteraunt appetizer that can fill in a few of those holes.
Posted by: thatgirljj at June 11, 2007 10:25 AM
There is a vegan source of B12...Marmite. It's that smelly British yeast extract that's spread on toast. A staple of British breakfasts. One 4g serving has 20% of the RDA of B12, as well as 20% of the RDA for Riboflavin(B2). It has no sugar, no fat, and only 9 calories per serving. I adore it, but then I am British.
Posted by: Katerina at June 14, 2007 11:35 AM
Hi Katerina,
MR sayeth to you:
There's B12 in Marmite, all right -- because they add the stuff, as a supplement. The same goes for nutritional yeast, etc. This is is no different from taking a pill; it's not a vegan FOOD source of B12.
And all...
thank so much for all your sweet comments. I really do appreciate it. More soon!
april
Posted by: april at June 14, 2007 5:56 PM