Eat your vitamins
Vegetable-based supplements (like powdered green drinks) and water with added vitamins have become a big business. They’re everywhere, and their labels are loaded with health claims.
Before you spend money on those products, remember (because you do already know this) that no single supplement can replicate all the healthy components found in a variety of whole plant foods.
Vegetables, fruits, whole grains and legumes are packed with lots of healthful substances beyond vitamins, such as fiber, minerals and cancer-protective phytochemicals. Increasing your fruits and veggies can be almost as simple as popping a pill, be a lot more satisfying and is far more beneficial.
To get at least 5 servings a day (and really – you can get to at least 8 pretty easily) try these ideas. You won’t need to buy a special drink if you eat your vitamins the way nature packaged them – in food.
- Add vitamin-rich veggies, like bell peppers, broccoli, carrots, tomatoes and spinach to salads, stir-fries, and soups.
- Add cooked, pureed pumpkin or sweet potato to soups or stews as a thickener.
- Take a bowl of fresh fruit to work each week (apples, pears, bananas, oranges) and snack from that instead of the candy dish or vending machine.
- Pack raisins and other dried fruits, or dried fruit and raw nut mixes, in your purse, briefcase or backpack to keep you fueled with healthy foods.
- Add shredded or finely chopped veggies to turkey or bean burgers, “meat”loaf or “meat”balls.
- Serve fruit for dessert.
One supplement you may not get from a plant-based diet is B12, which is required for healthy nerves and blood. Get it in a multivitamin, B12 supplement or fortified cereals or soymilk, and some brands of nutritional yeast.
July 6th, 2010 at 8:38 pm
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