Five Nutrients You Can Use by Mindy Hermann, R.D. (NAPSA)—Your body needs dozens of different compounds to help it work at its best. But that’s a lot to keep track of. Rest assured that if your dietis rich in fruits and vegetables, lean sources of protein, low-fat dairy and foods made with whole grains, you're likely to get many of the nutrients you need. Let’s take a look at five key nutrients: 1. Vitamin E helps support healthy brain function. This important antioxi- Mindy Hermann dant is fat soluble; ————————— it is stored in the nervous tissue, where it helps protect nerve cells from damage. Foods that give us vitamin E: salad dressings andoils, readyto-eat cereals, margarine, nuts. Boost your vitamin E: Top a bowl of Total—each of the cereals in the Total family supplies 100 percent of the daily value for vita- min E per serving—with vitamin E-rich chopped almonds. 2. B vitamins help support a healthy body. The eight B vitamins—thiamine, riboflavin, niacin, vitamin B6, vitamin B12, folate, pantothenic acid and biotin—metabolize the carbohydrates, fatty acids and amino acids in the food that we eat. B vitamins also help the body utilize energy. Foods that give us B vitamins: ready-to-eat cereal, breads, milk, meats and poultry, vegetables. Boost your B vitamins: Fill a whole grain pita with mixed greens, chunksof grilled chicken, and assorted vegetables. 3. Fiber helps keep digestive system healthy. Highfiber foods may also increase satiety and boost feelingsof fullness, according to Barbara Rolls, Ph.D., author of “The Vol- umetrics Eating Plan.” Foods that give us fiber: bread, legumes, potatoes, readyto-eat cereal. Boost your fiber: Start your lunch or dinner with a cup of split pea, lentil or black bean soup. 4, Calcium plays a key role in keeping bones and teeth strong. Your body also needs calcium for blood clotting and for a healthy nervous system and muscles. Foods that give us calcium: milk, cheese, yogurt, ready-to-eat cereals. Boost your calcium: Enjoy a snack of reduced- or low-fat cheese and sliced apples or pears. 5. Vitamin C is a dietary antioxidant that may help protect cells from damage by harmful molecules and compounds. It also works together with enzymes to form collagen, a compound that helps keep the skin firm. Foods that give us vitamin C: orange or grapefruit juice, fruit drinks, tomatoes, peppers. Boost your vitamin C: Layer yogurt with Total Cranberry Crunch—100 percent of the daily value for vitamin C per serving— and vitamin C-rich blueberries. Mindy Hermann, M.B.A., R.D., is a nutrition writer for women’s, health and fitness magazines. She is the co-author of “Change One” and the American Medical Association’s “Family Health Cookbook.” ween eee e eee eee eee eee eh eee eee eee ee Note to Editors: This is Series VII-9 of26.
