Multivitamin Food: Avoid Pills with These Nutrient-Dense Foods

Bump up your levels of vitamins and minerals:

• Spinach and Mixed Baby Greens - source of Vitamin A, Vitamin C, Folate and Manganese
• Avocado - Vitamin E, Vitamin C, Folate, Pantothenic Acid, Magnesium, Potassium and Copper
• Salmon - Vitamin B6, Vitamin B12, Niacin, Potassium and Selenium
• Quinoa - Vitamin B6, Folate, Phosphorus, Magnesium, Iron and Zinc
• Omega 3 Eggs - Vitamin E, Vitamin B12, Vitamin D, Folate and Selenium
• Pumpkin Seeds - Vitamin K, Iron, Magnesium and Zinc

Read more: http://www.thedailygreen.com/healthy-eating/eat-safe/multivitamin-food-0708#ixzz2DXcnP1zs
Foodtraining:

Everyone has different likes, tastes and dietary needs and nobody eats the same three meals, seven days a week. Before reaching for the vitamin jar, try following these simple steps and you will likely cover your nutritional bases:

1. Eat greens or green vegetables twice a day and two other colors too.
2. Have nuts or seeds 1/4 cup a day.
3. Consume 1-2 whole grains daily.
4. An avocado a day (or 1/2 an avocado) may indeed keep the doctor away. My runner up in the fruit (yes, fruit) category would be red peppers. In any case 2-3 fruits a day.
5. If you aren't vegan consider good-quality animal protein once a day. I don't eat a lot of animal protein but will continue to eat poultry and eggs based on this experiment.
6. Select sustainable seafood, such as sardines, shrimp and wild salmon (how's that for a tongue twister), and eat it almost every day

Read more: http://www.thedailygreen.com/healthy-eating/eat-safe/multivitamin-food-0708#ixzz2DXcjuthS

ls worth Popping:
If I had to pick one supplement to suggest, it would be Vitamin D. Most people tested are deficient in D; my D was disastrous. You can get D from egg yolks and sunshine but I think it's worth supplementing. I like liquid D as the casing and coating on many vitamins bothers me and my intestines. Though there's not an RDA for them, omega 3's are also worth your money and especially important for non-seafood eaters.
The idea of a multivitamin, where you get huge amounts of many nutrients at once, remains unappealing. Everyone needs to take an a la carte view of vitamins. Vegans generally need a B12 or B-complex boost, those immune-compromised want to zero in on zinc and if you don't do dairy perhaps consider calcium. We may not necessarily need to be complete from A to Zinc every day, the important thing is to put some time and your own research into your diet and find a regimen that provides for your optimal vitamin and nutritional program.
Lauren Slayton, a registered dietitian, is the founder of Food Trainers, a New York City-based holistic health and nutrition counseling service. She has developed several programs, including Mindful Menus and Market Foodtraining, to give individuals, families, corporations and athletes attainable strategies for managing a healthy lifestyle.


Read more: http://www.thedailygreen.com/healthy-eating/eat-safe/multivitamin-food-0708#ixzz2DXcgvyeS