What would you say is the best mix of fruit and veg is to make sure your getting all the vitamins and minerals you need without taking a multi vitamin ?
Try 5 a day of each, rotate the types.
Doesnt no one know of a certin mix what will contain all vit an mins ?If you know that you dont have to rotate do you.
[quote]drgonzo wrote:
Doesnt no one know of a certin mix what will contain all vit an mins ?If you know that you dont have to rotate do you.[/quote]
Instead of asking everyone to formulate a diet for you, why don’t you do some research of you own? Your not asking a simple question, and your grammar only makes it that much worse.
Start with broccoli, kale, spinach, cauliflower, and berries.
The USDA Nutrient Database is an excellent reference source: usda nutrient database - Google Search
I have never tried coming up with a specific combination as you are looking to do. An interesting idea.
Doesn’t work like that. In my opinion, eating fruits and veggies aren’t a very efficient way of getting vitamins or minerals - it is easier to eat pills in this regard, just look at e.g. vitamin D.
No, the real advantage lies in the stuff that aren’t recognized as vitamins, but nevertheless have profound effects on health. Anthocyanins in berries, isothicyanates in leafy greens, soluble fiber in soft fruits and so on. There is no consensus on what is the “best” veggie (although the food industry would like you to think so); there is only certain molecules that have been cherry picked and touted as being the best ones. Isolating them or synthesizing them chemically usually do not turn out very well, again proving that there is a marked synergy in everything you eat.
So, eat a lot of different stuff instead of focusing on the individuals. If you have to pick, examples of ones that are currently viewed as the good stuff could be broccoli, spinach, brightly colored berries, but i would definitely have rather have a serving of broccoli and a serving of spinach instead of 2 or even 3 servings of only broccoli
kiwis would make the list
although they aren’t all fruits and veggies, check out “the 16 most powerful foods”.
13 Most Powerful Super Foods***
[quote]WestCoast7 wrote:
Instead of asking everyone to formulate a diet for you, why don’t you do some research of you own? Your not asking a simple question, and your grammar only makes it that much worse.
Start with broccoli, kale, spinach, cauliflower, and berries.[/quote]
No I thought there mite of already been something about this out there I cant find anything my self.
[quote]Mikael LS wrote:
Doesn’t work like that. In my opinion, eating fruits and veggies aren’t a very efficient way of getting vitamins or minerals - it is easier to eat pills in this regard, just look at e.g. vitamin D.
No, the real advantage lies in the stuff that aren’t recognized as vitamins, but nevertheless have profound effects on health. Anthocyanins in berries, isothicyanates in leafy greens, soluble fiber in soft fruits and so on. There is no consensus on what is the “best” veggie (although the food industry would like you to think so); there is only certain molecules that have been cherry picked and touted as being the best ones. Isolating them or synthesizing them chemically usually do not turn out very well, again proving that there is a marked synergy in everything you eat.
So, eat a lot of different stuff instead of focusing on the individuals. If you have to pick, examples of ones that are currently viewed as the good stuff could be broccoli, spinach, brightly colored berries, but i would definitely have rather have a serving of broccoli and a serving of spinach instead of 2 or even 3 servings of only broccoli [/quote]
I do eat allot of fruit and veg any way this is what i usually eat
2satsumas
1 banana
handfull of strawberrys and rasberrys
pineapple
broccolie
green beans
baby spinach
half a onion
1tomato
The reason I asked this tho was if any one new then I could buy all them all in bulk and start making smoothies with them to have after my workouts.
Are them cheap multi vits what just have %100rda worth buying ?
[quote]drgonzo wrote:
[quote]WestCoast7 wrote:
Instead of asking everyone to formulate a diet for you, why don’t you do some research of you own? Your not asking a simple question, and your grammar only makes it that much worse.
Start with broccoli, kale, spinach, cauliflower, and berries.[/quote]
No I thought there mite of already been something about this out there I cant find anything my self.
[quote]Mikael LS wrote:
Doesn’t work like that. In my opinion, eating fruits and veggies aren’t a very efficient way of getting vitamins or minerals - it is easier to eat pills in this regard, just look at e.g. vitamin D.
No, the real advantage lies in the stuff that aren’t recognized as vitamins, but nevertheless have profound effects on health. Anthocyanins in berries, isothicyanates in leafy greens, soluble fiber in soft fruits and so on. There is no consensus on what is the “best” veggie (although the food industry would like you to think so); there is only certain molecules that have been cherry picked and touted as being the best ones. Isolating them or synthesizing them chemically usually do not turn out very well, again proving that there is a marked synergy in everything you eat.
So, eat a lot of different stuff instead of focusing on the individuals. If you have to pick, examples of ones that are currently viewed as the good stuff could be broccoli, spinach, brightly colored berries, but i would definitely have rather have a serving of broccoli and a serving of spinach instead of 2 or even 3 servings of only broccoli [/quote]
I do eat allot of fruit and veg any way this is what i usually eat
2satsumas
1 banana
handfull of strawberrys and rasberrys
pineapple
broccolie
green beans
baby spinach
half a onion
1tomato
The reason I asked this tho was if any one new then I could buy all them all in bulk and start making smoothies with them to have after my workouts.
Are them cheap multi vits what just have %100rda worth buying ?[/quote]
First, I’d like to say that you have an interesting idea. Also there have been some good responses thus far.
Second, I’d say a big “NO” to the cheap multis if you can afford a good one. Some of the vitamins/minerals in cheap multivitamin/mineral pills are in a bad form (like vit E (synthetic dl form and or no gamma form), and vit A (sythetic retinol form)) while some nutrients are in a form or amount that is at best okay, like 400 iu of D3 (you probably need much more). Other key nutrients are also often missing in cheap multis, like vit K (K1 and K2 should be provided, although you can buy a seperate product for this (same for D3)). Bill Roberts knows a lot about this, so he may be able to point you toward a good multi.
When you decide on a product, do yourself a favor and choose a good quality one, then try to add things to it that you may personally need (like additional omega 3s, vit D3, magnesium, calcium, and or vit K2, etc.)
Also, Westcost gave good advice with the list he gave. Kale and berries would be good additions to the list of fruits and veggies you listed. For things like spinach and berries, if you can afford it, buy organic.
Also when picking foods, try to choose the healthiest ones you can get - this means not only the vitamins and phytonutrients that are intended by nature to be in the product, but also choose foods that don’t have anything (pesticides/herbacides) adeed to them which can be detrimental to your health. Check the list of the “Dirty Dozen” foods that test highest for pesticides (so you should buy these organic if possible): New 2020 Dirty Dozen and Clean Fifteen Food Lists Released by EWG The list includes beef, milk, coffee, celery, peaches, strawberries, apples, blue berries, nectarines, bell peppers, spinach, kale, cherries, potatoes, imported grapes.
Unfortunately in that list are several very good choices like kale, spinach, berries, beef, apples, bell peppers etc. If you can’t buy organic, you can get a lot of things online like superfood, and or real foods like dried wild blueberries, organic kale chips etc.
In the end, while you have an interesting idea, I think it’s best to focus on getting as many of the “Power Foods” and other related powerful foods into your diet as possible/affordable.
On BT’s points, the main thing to watch out for is that Vitamin E should be provided as a mix of isomers and should not be d,l. The gamma isomer should be very roughly about 2/3 of the total, the delta isomer nearly a third, and the alpha isomer only about 10% of the total.
However as the alpha isomer is the cheapest and the gamma is the most expensive: a poor quality product will not have a ratio such as above.
BulletproofTiger I got the idea when I seen some expensive multivitamin (dont know if I can name brands on this)but it costs around £50 and has allsorts of stuff in it and was jsut thinking it would proberly be better to make your own smoothies and have them twice a day.
Am going to start having them innocent smoothies but I dont know if its just pure fruit or not (it says it is)