Getting Your Vitamins Through The Food Pyramid
Many people are surprised to find out that they can maintain the levels of vitamins that their body requires of them without taking a multivitamin. Simply put, those who follow the food pyramid regularly and watch what they eat may not need to have a multivitamin. It is more healthy for the body to get nutrients directly from the source - the foods on the food pyramid are generally healthy, sound eating decisions. In this article, we'll let you know how you can meet your body's need for vitamins simply by picking the right foods.
Base Of The Pyramid
Recently added to the food pyramid was a 'base', of eight glasses of water per day. This water helps your body to flush out waste with a minimum of difficulty and ensures that you will not be dehydrated.
Level 1 - Grains
Consisting mainly of fortified cereal, bread, rice, and pasta, the food pyramid recommends that you should get around six servings of these foods on a daily basis. It is important to consider eating whole grain bread as opposed to standard, bleached white bread. Bleached bread is stripped of roughly forty nutrients when going through the bleaching process, and is later fortified with merely four nutrients. Whole grain contains a host of compounds which are beneficial to the human body.
Whole grain is an excellent source of Vitamin E, and fortified bread often contains Vitamin D, a vitamin which we can create in our own bodies simply by exposing our skin to the sun. There are not many vitamins to be found in the grain level of the food pyramid, but that does not mean that these substances are not healthy; they are key to the rest of the pyramid.
Level 2: Part 1 - Vegetables
Vegetables comprise one of the largest sources for vitamins of all the foods we eat. Practically every vitamin can be found in the proper vegetables. The food pyramid recommends that the average person eats around three servings of vegetables per day.
Vitamin A can be found in a number of vegetables; carrots, sweet potatoes, and spinach are some of the more prominent Vitamin A-rich vegetables. The Vitamin B-complex can also be found in many vegetable sources. Pretty much all legumes and all green, leafy vegetables such as lettuce contain some level of the Vitamin B-Complex.
Vitamin C can be found in tomatoes, broccoli, cabbage, red bell peppers, Brussels sprouts, cauliflower, and kale. While Vitamin D isn't usually obtained through eating vegetables, Vitamin E is found in many vegetables. Olives, lettuce, spinach, mustard greens, collard greens, lettuce and spinach all contain some Vitamin E. Last, but not least, comes Vitamin K. This compound can be found in Brussels sprouts, carrots, parsley, avocadoes, green peas, spinach, and cabbage.
Level 2: Part 2 - Fruits
Fruits surmise another vitamin-rich level in the food pyramid. With a recommended two servings per day, Vitamin A can be found in apricots, nectarines, cantaloupes, and mangoes. While not many fruits contain the Vitamin B-Complex, oranges have been found to be a significant source. Vitamin C is contained within oranges, strawberries, cantaloupes, and kiwis, while Vitamin E can be found in blueberries.
Level 3: Part 1 - Dairy
While not a significant source of a wide range of vitamins, dairy products definitely help to fulfill certain needs. 3 daily servings of dairy products are recommended by the food pyramid. Vitamin A can be found in milk, due to the fact that it is fortified; mozzarella cheese also contains some Vitamin A. The Vitamin B-Complex can also be found in milk, and even ice cream! While dairy products lack Vitamins C and E, Vitamin D is often found in them, and Vitamin K can be found in milk, yogurt, or ice cream.
Level 3: Part 2 - Meats, Legumes, and Nuts
The food pyramid recommends 2 servings of these important foods per day. Vitamin A is found in liver. It is also rich in the Vitamin B-Complex, as are lamb, venison, shrimp, fish, and chicken. Vitamin D can be found in fish, and Vitamin E can be found in many foods of this category; sunflower seeds, almonds, and spinach are a few sources.
