Kate's Cuisine

Jun 12 2009


Thiamin is one of those nutrients that you might see on a nutrition label and wonder what the heck it is and why the heck you need it. The fact is you don’t need much Thiamin and men are only required to get 1.2mg/day while women are recommended to get 1.1mg/day. It’s a good thing you don’t need too much because it’s only found in very minute quantities in foods such as pork, seafood, and pinto beans but it’s not found at all in refined foods.

Thiamin not only helps control your appetite but it also gets energy from carbohydrates, and helps the nervous system, heart, and muscular functions.

Jun 12 2009

Vitamin K

Vitamin K is mostly known for its power in helping blood cells, especially when it comes to clotting and because of this, it’s an important vitamin that can help with serious conditions such as hemorrhagic disease.

Men are advised to get 120ug/day of Vitamin K while 90ug/day is recommended for women. Green, leafy vegetables are by far the best source of Vitamin K so things such as broccoli, cabbage, lettuce, spinach, and chard are all excellent ways to incorporate it into your diet.

Jun 12 2009

Vitamin E

Vitamin E is a vitamin that’s mostly known for its huge antioxidant properties. Vitamin E works to find and destroy free radicals, which can be very dangerous. Free radicals are vicious molecules that can cause things such as heart disease and cancer. The antioxidants found in Vitamin E help destroy these free radicals as well as help boost the immune system. Vitamin E can also help repair damaged DNA.

Both men and women that are over the age of 19 should get 15mg/day of Vitamin E.

Vegetables oils, especially wheat germ oil, are great sources of Vitamin E. These kinds of oils can be found in salad dressings and certain margarines. Nuts, beans, and whole grains are also great sources of Vitamin E, as are green and leafy vegetables.

Jun 12 2009

Vitamin D

Vitamin D may be known as the Sunshine Vitamin because the sun’s rays do provide an excellent source of Vitamin D that is easily absorbed through our skin. However, because of its amazing ability to help with bone growth and development, it may be more appropriate to call it the Bone Vitamin.

Vitamin D helps maintain proper bone growth and development by ensuring that there are always proper levels of calcium and phosphorus in the body. In addition to being important to bone growth, Vitamin D also greatly helps with cell formation. For both of these reasons, Vitamin D is also crucial in fetal development. The vitamin can not only help with bone growth but can also act when bones are in need of repair, such as when a child develops rickets.

Because Vitamin D helps so much with bone growth, it’s important that a person take more of it as they get older and their bones are sure to become more brittle. Men and women both don’t need more than 5ug/day until the age of 50. From the ages of 51 – 70 both men and women should be sure to get 10ug/day. After the age of 70, the levels of Vitamin D needed per day jump to 15ug/day.

It’s true that the sun’s UV rays are excellent sources of Vitamin D. However, you can still include it into your diet with salmon, cod liver oil, tuna, sardines, and mackerel, which are all great sources of Vitamin D. Some breakfast cereals and certain types of milk are also fortified with the essential vitamin.

Jun 12 2009

Vitamin C

Vitamin C is one of the vitamins that most people know is important to take but many don’t know just how important it is. Vitamin C has so many benefits, not the least of which is being an extremely powerful antioxidant.

This essential vitamin also helps the body create collagen, which helps bones and teeth grow, promotes blood vessel health, and can help heal wounds! And although many know to start taking Vitamin C when they’re sick, if at  no other time, they may not necessarily know why. The reason is because Vitamin C can greatly help against infections and sickness and is most commonly known for preventing the common cold. However, other than the cold, Vitamin C can also help prevent many types of diseases such as heart disease, cancer, and cataracts.

Men over the age of 19 should make sure they are getting at least 90mg/day of Vitamin while women over the age of 19 should get at least 75mg/day. Fruits and vegetables are the highest sources of Vitamin C in foods and kiwi, oranges, broccoli, strawberries, tomatoes, and bananas are all excellent sources.

Jun 12 2009

Vitamin A

Vitamin A is mostly known for its carotene and retinol properties. These are what make Vitamin A such a powerful aid in vision and tissue and bone repair. Vitamin A is essential for eye health and can be particularly helpful with night vision. It’s also especially important to the reproduction system as it greatly helps with fetal development. Vitamin A can also give the immune system a big boost, helping you ward off sickness and infection.

Males over the age of 19 should get at least 900ug/day while females over the age of 19 should get at least 700ug/day.

It’s well known that carrots can help you with your vision and it’s true these are a great source of Vitamin A. Other orange and red fruit as well as leafy greens are also great sources of this essential vitamin. Dairy products that are low in fat are also good ways to include Vitamin A into your diet because these are supplemented with the vitamin to make up for the missing fat. Other milk products, whole eggs, and beef liver are all also good sources.

Jun 12 2009


Fibre is an amazing thing. Fibre, or roughage as it’s also known, contains no fat, cholesterol or calories and is not digested by the body. This makes it the perfect nutrient to flush out our systems and help us lose weight and maintain a healthy weight. Fibre can also help you lose weight because it’s food that ‘sticks to your ribs’ so you’ll feel for a long time after eating just a little bit of fibre. And because of its aggressive position, fibre can also help maintain a healthy GI tract. But fibre’s good for more than just helping with weight and digestion issues. Fibre can also help reduce your risk of Type 2 diabetes, heart disease, and many kinds of cancer.

Males that are between the ages of 19 and 50 should get at least 38g/day of fibre while males older than 51 can do with 30g/day. Females between the ages of 19 and 50 should get 25g/day of fibre while those over the age of 51 are usually recommended to get 21g/day.

Whole grain products are by far the richest foods in fibre. These are foods such as brown rice, whole wheat bread, oatmeal, barley, bulgar, whole grain cereals, and whole grain pastas. Fibre can also be found on the inside of any plant cell’s wall so fruits and vegetables also all have fibre in them.

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