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The Super Foods for Weight Management and Nutrition

Thu, 12/27/2012 - 9:00am -- gabbyandlaird

Why A, B, C, D, E, and K are The Super Foods for Weight Management and Nutrition

Consumer Reports estimates more than half of the adult population in the United States uses dietary supplements. Dietary supplements are multivitamins, specific mineral supplements, or supplements not approved by the Food and Drug Administration (FDA). Personally, I use multivitamins, I consume some mineral supplementations, and I also use supplements not proven effective by the FDA.

Just as my previous articles discuss, consistency with healthy eating and exercising is key to weight management. In this article I will add another theme to the emphasis on consistency with weight management, and that is dietary supplementation. With credit to, I will explain to you how you can follow the FDA’s recommended Daily Values (DV) of vital vitamins, which are A, B, C, D, E, and K. Below is a list mentioning the percent vitamin content within a few select foods. Please note the selected foods are not the only foods containing vitamins A, B, C, D, E, and K and will vary in portion size.

Vitamin A and its DV

• A tablespoon of paprika and cayenne powders has nearly or more than 50%
• A half cup of sweet potatoes or a medium-sized sweet potato has more than 500%
• A medium carrot has over 200%
• A cup of dark leafy greens, such as kale, turnip greens, spinach, and collard greens provide more than 200%

Vitamin B-12 and its DV

• Three to four ounces of fish, especially white fish, has nearly 1000%
• Three or less ounces of crab and lobster contains up to 200%
• A three ounce serving of beef has nearly 90%
• One egg has nearly 22%

Vitamin C and its DV

• A Red and/or green hot chili peppers has more than 100%
• One guava fruit has nearly 250%
• A yellow bell peppers has nearly 200%
• A cup of broccoli, cauliflower, and/or brussels sprouts has nearly 50%

Vitamin D and its DV

• Cod liver oil, per tablespoon, has nearly %1700
• A fillet of raw herring fish has up to %1700
• One cup of most vitamin-fortified cereals have up to 60%
• Soy products, per one to eight ounces, such as tofu and milk, has an estimated 10 – 40%

Vitamin E and its DV

• A quarter cup of sunflower seeds provides nearly 250%
• A quarter cup almonds has nearly 200%
• A quarter cup of pine nuts contain 60 – 80%
• A quarter cup of peanuts contain 40 – 70%

Vitamin K and its DV

• One to two cups of leafy greens, such as collards, cress, spinach, turnip greens, beet greens, or swiss chard, has 500 – 1000%
• A three-fourths cup of brussels sprouts can contain up to 200%
• A cup of asparagus can have nearly 200%
• Three to six prunes may have 70 – 130%

If you want further details on each of the mentioned foods and more please visit I hope the preceding list helps you decide how you can implement healthier food options. Remember, self-empowerment and reading about how to improve your health is a life-long commitment I know you can and will accomplish. As always, Live Happy. Live Healthy.

By Contributing Editor Geneva Blunt