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Complementary Nutrition


Q: Should I be taking a multivitamin with mineral supplement to enhance my performance?

A: If you answer affirmatively to any of the following questions, the answer just may be “yes”—

  1. Do you eat the same foods day in and day out?
  2. Do you exclude one or more food groups from your diet?
  3. Do you eat less than 5 servings of fruits and vegetables each day?
  4. Do you feel a great deal of stress regularly?
  5. Do you have a higher risk of getting certain diseases, such as cancer or heart disease?

Keep in mind, though, that the reason to consider taking a multi-supplement is for an added health, not performance benefit. A performance effect from a nutritional vitamin or mineral supplement will only be observed when a specific nutrient deficiency exists and that lacking nutrient is given, as in supplementing the diet with iron in a confirmed case of iron deficiency syndrome (assessed by a lab and physician work-up). Proper carbohydrate and fluid intake before, during and after exercise, are the two most effective nutritional strategies that you can use to enhance performance.

Keep in mind that the typical multi-supplement contains a wide range of nutrients in modest amounts (such as 100% of Daily Value), and levels to prevent deficiency states, not in amounts needed for chronic disease prevention and optimal health. Why is this, you ask? Unfortunately, at this time, we do not have definitive guidelines for using supplements for preventive heath and disease purposes. We also do not know, with certainty, the absolute highest safe level of intake for many supplements. Despite the lack of definitive data, Dr Weil, a well-respected physician who practices and teaches complementary medicine, believes that there is sufficient evidence to recommend the regular use of supplements, in particular, antioxidant supplements. Based on his review of the literature, he believes antioxidant supplements taken at higher levels may reduce the risk of some cancers and heart disease, retard aging, and protect against toxic injury (See books by Dr. Weil in Bookstore). The optimum daily amounts of certain important nutrients for healthy individuals, according to Dr. Weil, are listed in the next section.

So, what should you do? First and foremost, try to eat as healthy and as varied a diet as possible. The ideal diet is based on eating mostly “whole-foods” (i.e., the apple instead of the juice, the baked potato instead of potato chips, etc.). Every day, try to eat a wide variety of fresh, and organic, if possible, fruits and vegetables, whole grains, dried peas and beans, moderate amounts of fish, poultry, lean meat and dairy, and drink plenty of fluids from a variety of sources. A good balanced multi-supplement and an antioxidant supplement, depending on the content of your multi-supplement, may help complement your healthy diet. But remember, don't rely on your supplement to provide all of the nutrients that you need or to make up for a poor diet. Aside from the 800+ phytochemicals (plant compounds) that are found naturally in fruits, vegetables, nuts, seeds and some oils (which are not found in a supplement), a regular diet of whole foods will help you feel your best and provide the energy and nutrients that you require to perform at your peak.

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Q: Are there any foods that I should eat to fight inflammation?

A: Curcumin’s anti-inflammatory activity has been compared in studies to steroidal drugs and nonsteroidal drugs (such as phenylbutazone) used to treat rheumatoid arthritis. Curcuminoids inhibit enzymes which are involved in the synthesis of inflammatory substances in the body, reducing swelling and pain. In a double-blind clinical trial, a group of curcumin-treated arthritis patients showed significant improvement comparable to the improvement of a group treated with phenylbutazone. (Ind J Med Res 71:632, 1980)

In the Lancet of October 12, 1991, arthritis researchers announced the results of a carefully controlled study that tested how avoiding certain foods could reduce inflammation. Often the culprits were as seemingly innocent as a glass of milk, a tomato, wheat bread, or eggs. By avoiding specific foods, many patients improved dramatically: pain diminished or went away, and joint stiffness was no longer the routine morning misery. The same benefit has been seen for migraines. While there are also benefits to be gained from certain supplements, particularly natural anti-inflammatory plant oils, identifying your own sensitivities is an enormously important first step.

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Fuel


Q: How many grams of protein, fat, carbohydrates and calories do I need to fuel my activity?

A: Regardless of your sport or position, you need to consume enough protein to help build and maintain your body tissues. Protein from food supplies the construction material needed to build lean muscle, while carbohydrate provides the energy to put these materials together. Protein is also needed by the body to manufacture hormones that regulate metabolism, maintain fluid balance, ward off disease, carry oxygen and nutrients in and out of cells, and regulate blood clotting. Are you an athlete who knows that you need a high carbohydrate, low fat diet to fuel your training and competitions, but in the process falls short on your protein or calorie intake? The bottom line is that if you don’t consume enough protein and calories to fuel your body, your strength goals will be much harder to achieve and you’ll also increase your chances of becoming ill or injured.

How much protein do you need? The amount of protein that you need depends on your appropriate body weight, whether you are trying to build or just maintain your muscle mass, and how many total calories that you usually eat. Athletes who restrict their calories need even more protein because they are burning protein for fuel instead of using it for its intended purpose, building and repairing tissues. You can get an idea of how many calories, protein and other key nutrients that you need to build muscle and lose fat by using the following guidelines:

  1. Determine your calorie needs for training (usually between 24-27 calories per pound for building; 20 calories per pound for maintenance for males and 17 calories per pound for maintenance for females). However, if you need to lose body fat and want to preserve as much muscle as possible in the process, you’ll need about 16-17 calories per pound.
  2. Determine your protein needs (0.6-0.8 grams per pound for building and 0.5 grams per pound for maintenance).
  3. Determine your carbohydrate needs (3-5 grams per pound depending on the intensity of training; the higher the intensity, the greater the amount of carbohydrate needed to fuel the activity and muscle growth).
  4. Determine your fluid needs (a minimum of 1 quart or 32 ounces per 1000 calories eaten) plus additional exercise fluids needed (add an extra 2-5 quarts depending on the length and intensity of the training session).
  5. Determine your fat needs (usually it’s the balance of your calories after your protein and carbohydrate needs are met or about 0.5 grams per pound).

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Q: Is the Zone Diet right for me?

A: By this time, you have all probably at least heard of, and may have even tried, the 40/30/30/ diet plan. The Zone Diet or the 40/30/30 recommends that you eat 40% of your calories from carbs, 30% from fat and 30% from protein. The zone carb level is much lower than the recommended 60-65% carbohydrate, while the protein percentage is more than double the 12-15% suggested by experts and supported by research.. The recommended daily calories are also very low and inadequate for an athlete-only 500 per meal and 100 per snack. While Dr. Sears, the promoter of this diet, has a Ph.D. in biochemistry and sounds credible, his recommendations are not in line with current research. A wealth of research supports the need for a high carbohydrate diet for top athletic performance. In fact, athletes will hurt their performance and training if they consistently consume only 40 % of their calories from carbohydrate.

What can you do to increase your energy level, feel great and reach your performance peak? First, you should ask yourself if you are eating enough calories to adequately fuel your training and competitions (usually between 20 and 30 calories per pound depending on your training). Or you may need to think more about balancing your meals and snacks. Balancing means trying to include at least 3 of the food groups at every meal or snack. For example, a whole grain bagel spread with some peanut butter, a glass of skim or 1% milk, and a banana would keep you going stronger and longer than a plain bagel with fat-free cream cheese and a glass of juice.

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Q. What is the best source of protein besides meat?

A. Good sources of protein rich foods are; milk, cheese, yogurt, eggs or egg whites, soy protein, grains, legumes, nuts, peanut butter and nut butters. Food from plant sources such as grains and legumes are excellent protein sources, but neither provides the full complement of essential amino acids. When combined, the following foods provide the complete compliment of essential amino acids. Tortillas and beans, rice and beans, rice and lentils, and rice and peas.

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Q. What should I eat after a practice or a game?

A. The timing and amount of carbohydrate and fluids consumed after exercise is critical. The sooner you eat and drink after the event, the faster your recovery will be. Post-event foods should be high in carbohydrates. You should consume 0.5 grams of carbohydrate per pound of body weight within 30 minutes after your race followed by an additional 0.5 grams of carbohydrate per pound of body weight within 2 hours. Example: 135 lbs x 0.5 = 65 grams of carbohydrates within 30 minutes and then again within 2 hours.

Examples of 65 grams of carbohydrates:

  • 11 oz of Gatorade
  • 6.25 cups of Gatorade
  • 1.5 cups of Corn Flakes
  • 1 large bagel

Fluid replacement is also very important for recovery after an event. Using sports drinks will not only rehydrate the athlete, but is will also help refuel the body because sports drinks contain carbohydrates and electrolytes.

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Q: What foods or snacks are essential in an athlete’s kitchen?

A: Stock your kitchen with a variety of foods--you’ll stay healthy and on top of your game! All you need is a refrigerator and a microwave to create “almost gourmet” treats in minutes. Some ideas to help you start your pantry include:

  • Pretzels (whole-wheat pretzels are available at natural food stores such as Whole Foods, Wild Oats, etc.)
  • Dry cereal (look for those with a minimum of 3 grams of fiber/serving)
  • Bread, tortillas, rice cakes, graham crackers (whole-grains are best)
  • Low-fat cheese and string cheese (soy or regular)
  • Lean deli meats such as turkey, ham, roast beef (without additives is preferable)
  • Soy “meat” products (like soy pepperoni)
  • Fresh fruits and cut-up vegetables with low-fat dip
  • Low-fat granola/ sport bars
  • Whole grain bagels
  • Low-fat or non-fat milk and yogurt (soy or regular)
  • Natural peanut butter and fruit spreads
  • Nut butters (like pistachio, almond, peanut, etc.)
  • Salsa and baked chips
  • Canned beans (like garbonzo, black beans, kidney beans etc.)
  • Nuts (organic, if possible)
  • Soups (not creamed)
  • Potatoes (sweet, red and bakers)
  • Energy drinks and bars (for convenience)

Athletic Recipes

Mexican Wrap
Whole wheat or vegetable tortillas
Low-fat or non-fat cheese (soy or regular)
Onions or other desired vegetables
1 can vegetarian refried beans
Salsa

Spread beans on the tortilla. Sprinkle with cheese and onions. Wrap in paper towel. Heat in microwave for 20-30 seconds or until cheese is melted. Top with salsa.

Pizza Bread
Whole wheat bagel or English muffin
Pizza sauce
Low-fat or non-fat cheese (soy or regular)
Mushrooms or other desired vegetables

Top bagel with sauce, cheese, and vegetables. Microwave just until cheese is melted.

Pita Bread with Hummus
Whole wheat pita bread
Store bought hummus- without additives (found in the deli section)

Warm pita in microwave, about 30 seconds. Cut pita into pieces. Serve with hummus.

Bagel Sandwiches
Your favorite bagel, sliced
Lean deli meat or meat substitute
Low-fat or non-fat cheese (soy or regular)
Lettuce, tomato, mustard or low-fat mayo

Hot Pretzels
Store bought frozen pretzels
Mustard, marinara sauce, or salsa for dipping

Cook pretzels in microwave according to box instructions. Serve with your favorite dipping sauce.

Easy Potatoes
Topping suggestions: Plain low-fat yogurt, mustard, pesto sauce, chopped chives or green onions, herbs, cooked vegetables, low or non-fat salad dressings, soup broth, or anything else you may like.

Prick the potato several times and place it on a paper towel. Cook in the microwave for about 4-6 minutes depending on the size of the potato and the power of the microwave oven. Turn the potato over halfway through cooking. Remove and wrap the potato in a paper towel and let sit for 3-5 minutes. Top with your favorite toppings.

Try topping a sweet potato with some diced apples and cinnamon for a change!

Chex Mix

stick non-trans margarine (like Promise or Spectrum)
1 1/4 tsp. seasoned salt
4 1/2 tsp. Worcestershire sauce
8 cups Chex brand cereal
1 cup nuts
1 cup pretzels

 

Melt margarine in microwave. Add salt and sauce. Mix well, pour cereal, pretzels, and nuts into bag. Add margarine. Seal bag and shake. Microwave for about 6 minutes. Spread out on paper towels until cool. Store in airtight container.

Rice Crispy Treats

4 cups Mini-marshmallows
3 tbsp. non-trans margarine (like Promise or Spectrum)
6 cups Rice Crispy Cereal (whole grain rice cereal is available at Natural food stores such as Whole Foods, Wild Oats, etc.)

Peanuts if desired

Microwave margarine and marshmallows at high 2 minutes in microwave-safe bowl. Stir to combine. Microwave at high 1 minutes longer. Stir. Add cereal and peanuts (if desired). Stir until well coated. Press into 13 x 9 x 2- inch pan coated with cooking spray. Cut into 2-inch squares when cool.

Fruit Freezies

Your favorite fruit, cut up in bite-size pieces

Spread fruit onto a flat pan (your mini-refrigerator ice cube tray with work) or a piece of non-stick paper. Freeze 1 hour. When frozen, put the frozen fruit into a plastic bag and return it to the freezer.

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Q: What makes a good pre-event meal?

A: One of the questions that I am asked most frequently is, “What should I eat before competition?” Although this is an important question, even more crucial is what you eat and drink on a regular basis during training. You can’t properly prepare for competition by downing some pancakes or oatmeal on the big day. So, your best bet is to consistently eat enough fuel and nutrients to meet your needs and to eat at times when your body can benefit the most from them.

The pre-event meal provides you with energy and prevents hunger during exercise. Here are a few tips to consider when thinking about a pre-event meal.

  • Make sure you are “event” ready, meaning well hydrated. (If you are properly hydrated, your urine will be light in color and you will be urinating often)
  • Include several high-carbohydrate foods from the grain and fruit groups, and load up on non-caffeinated fluids such as juices, sports drink, and energy drinks. Good choices include whole-grain bagels, breads, crackers, sport bars, and fruits. These foods tend to be easily digested by most athletes.
  • For more staying power, include some protein-containing foods with your high-carb foods at your pre-event meal. Examples include 2-3 slices of turkey, 1-2 slices of low-fat cheese, or a yogurt.
  • Eat 2-4 hours before the event to give your body enough time to digest the food.
  • If you tend to experience stomach problems, eat smaller, more frequent meals.
  • Eat familiar foods. Never try a new food on a game of competition day--experiment with foods only on practice days.
  • During training, determine what YOUR OWN best time differential is between eating and competition time.
  • Once you have finished your pre-competition meal, sip on sports drinks or water the entire time period leading up to your competition or game.

Event Day Sample- 11 AM Event
Night before: Eat a high carbohydrate meal such as: pasta with tomato sauce or a lean meat sauce, salad with dressing, bread and fruit. Make sure you include plenty of water and fluids with carbohydrates such as sports drinks and 100% fruit juices.

Breakfast: You may want to wake up and eat breakfast at 6:30 am and eat a light snack around 9 am. You should then sip on sports drinks or water until your event at 11 am. Your breakfast foods should be a good source of carbohydrates such as whole grain cereal or a bagel and fruit. You may also wish to include a protein source such as low or non-fat milk or natural peanut butter or other nut butters. Make sure you practice with your food choices during training. Again, include lots of fluids.

Night Event Sample- 7 PM Event
This is a hard time to compete. You may want to sleep late (if your schedule allows!) and plan to eat every 2 1/2 to 3 hours to keep your energy level high until competition.

Breakfast: As always, a high carbohydrate breakfast should be consumed. Good choices include foods such as a whole grain English Muffin or bread with fruit spread, a bowl of whole grain cereal with low or non-fat milk (soy or cow’s), and fruit or juice. Concentrate on drinking plenty of fluids, including sports drinks, energy drinks, fruit juices, and water.

Snack: Try a liquid snack such as a Smoothie or energy drink. (Remember to practice this during training.)

Lunch: Again, a high carbohydrate lunch is needed. Your lunch will be digested thoroughly before your event. A turkey sandwich with pretzels, fruit, yogurt and plenty of fluids is a quick and easy lunch.

Dinner: Eat an early dinner or large snack by 4 pm. Try not to eat something too heavy or too high in fat as these foods tend to take a longer time to digest. A high-carbohydrate meal such as pasta with tomato sauce or a lean meat sauce, salad with dressing, bread and fruit may work well or you may just want a snack such as a half sandwich with fruit. Make sure you include plenty of water and fluids with carbohydrates such as sports drinks and 100% fruit juices with your dinner or snack. After you have finished your dinner, sip on sports drinks or water until your event at 7 pm.

Post-game: Remember to replenish your fuel stores and fluids after your event with high carbohydrate foods and beverages. Rest!

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Q: I want to gain weight (muscle mass), what foods should I be eating?

A: To gain muscle, you need to combine a strength and conditioning program with the right mix of foods that have extra calories. Select whole foods that contain mostly carbohydrate and some protein and healthy fat as suggested below.

Breakfast

Choose heavier cold cereals such as Granola, Grape-Nuts, and Mueslix instead of flaked or puffed kinds. Increase calories further by adding nuts, fruits, bananas, and berries and by using “loaded” milk. (Loaded milk is made by mixing 1/4 cup powdered milk per 1 cup of 1% or 2% milk).

Hot cereals should always be made with milk (soy or cow’s) instead of water (or use fruit juice if you can't tolerate milk). Add olive oil or canola oil or “no trans” margarine, fruits (dried and fresh), powdered milk, honey, brown sugar for additional calories.

Citrus (orange, grapefruit) and vegetable juices (V8 and tomato) have about 50% fewer calories than cranberry, cran-apple, cran-grape, cran-raspberry, grape, apple, pineapple, apricot nectar, and mixed 100 % juices (like Dole’s pine-orange-banana).

Make fruit blender drinks by mixing fruit (fresh or frozen), low-fat yogurt (not non-fat) a high calorie juice, and egg substitute. Add extracts (e.g. vanilla, lemon, orange), and spices (e.g., nutmeg, cinnamon) to taste. Do not use whole uncooked eggs for safety reasons.

Eat heavy thickly sliced breads (sprouted grains, Manatowac Ovens breads, etc.) and large bagels topped with “no trans” margarine, fruit spread, apple butter, or peanut butter.

Eat homemade muffin or piece of bread and drink at least 8 ounces of loaded 1% or 2% milk or 100% juice for breakfast on the run. Bags of cereal, yogurt, and juice boxes can also be taken with you when you are pressed for time. Commercial whole-grain low-fat frozen waffles and pancakes are also quick high carb breakfast foods. If you have time, prepare and freeze some homemade waffles and pancakes and just pop in the toaster.

Lunch and Dinner

Sandwiches with the right ingredients can provide an excellent high carb lunch or dinner. Try tuna fish, chicken salad, ham, or other filling on 2 thick slices of bread spread with some fat-reduced mayo and lemon juice.

Don’t forget about the old favorite, peanut butter and jelly, but use the Natural or Old-fashioned peanut butter and delicious fruit spreads that are available.

Soups and chili with beans can also add healthful, high carb calories when good choices are made. Try hearty types like black bean, lentil, split pea, minestrone and barley. When preparing soups, use evaporated skim milk in place of milk when possible and add powdered milk to increase calories further.

Salads can be made into a full meal by adding chick peas (garbonzo beans), low-fat cottage cheese, seeds, veggies, chopped nuts, lean meats, tuna, salmon, croutons, bagel chips, and some salad dressing made with olive or canola oil.

Meats are an excellent source of quality protein, iron and zinc. Choose lean cuts of beef, pork and lamb, and choose fish and dark poultry (chicken and turkey) without the skin. Prepare fish, chicken and turkey with some canola or olive oil, or in non-cream sauces such as tomato or wine. Add bread crumb toppings and powdered milk whenever you can to boost calories further.

Starchy vegetables such as potatoes, peas, corn, beets, and winter squash have more calories and carbohydrate than more watery type veggies like green beans, summer squash and mushrooms. Add margarine or olive/canola oil , nuts, and a small amount of grated cheese for more calories. Add powdered milk, olive/canola oil, and low fat yogurt or sour cream to your potatoes.

Snacks

Desserts can add extra calories and carbohydrate quickly to your meals. Some healthier treats include oatmeal raisin cookies, Fig Newtons (all different types of fruit now available), puddings such as rice and tapioca, and dried fruit. Sweet breads such as banana bread and blueberry muffins are great, especially when made from scratch and canola oil and egg substitutes are used.

Other good choices for snacks include low-fat fruited yogurt (not non-fat), bagels with light cream cheese and raisins, sunflower and pumpkin seeds, half or whole sandwiches, granola, pretzels, crackers, fruit and milk shakes made from low-fat frozen yogurt.

Final Tips

Remember to eat at least 3 meals per day plus snacks on a consistent basis.

Your resistance exercise combined with a high carb diet builds muscle, not fat.

Foods that are high in carbohydrate, moderate in protein and lower in fat are best.

When adding fat, use heart-healthy fats like nuts, seeds, avocado, olive oil, canola oil and “no trans” tub margarine.

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Q: What is the glycemic index and how does it pertain to exercise?

A: The glycemic index (GI) of a food represents the magnitude of the increase in blood glucose (sugar) that occurs after ingestion of carbohydrates. Not all carbohydrates are created equal. The chart below lists the glycemic index for common foods in various groupings. For easy identification, the foods have been placed into high, moderate, and low categories. Interestingly, a food's index rating does not depend simply on its classification as a "simple" or "complex" carbohydrate.

The GI can be incorporated into your sports training diet. Consumption of lower GI foods 30-60 min prior to exercise tends to promote the following effects during exercise:

  • Minimizes the hypoglycemia that occurs at the start of exercise.
  • Increases the concentration of fatty acids in the blood.
  • Increases fat oxidation and reduces reliance on carbohydrate fuel.

The GI of a food consumed during exercise is probably less important than at other times because the insulin response to carbohydrate ingestion is suppressed during exercise.

Consumption of high GI foods soon after exercise will help promote the restoration of muscle glycogen.

Please remember to only experiment with new foods during practice and not on a game or tournament day.

High Glycemic

Moderate Glycemic

Low Glycemic

Carrots

Sucrose

Apples

Honey

All-Bran

Butter Beans

Corn Flakes

Potato Chips

Navy Beans

Whole Wheat Bread

Peas

Kidney Beans

Potatoes

White Pasta

Lentils

White Bread

Oatmeal

Fructose

Shredded Wheat

Sweet Potatoes

Peanuts

Brown Rice

Whole Wheat Pasta

Yogurt

Bananas

Oranges

Plums

Raisins

Kiwi

Grapefruit

Watermelon

Grapes

Strawberries

Bagel

Popcorn

Lettuce

Ice cream

Pita Bread

Tomatoes

Instant Rice

Special K

Eggplant

 

Fluids


Q: I am not an endurance athlete, what type of fluids should I drink during my sport?

A: Do you think that sports drinks are only useful if you train and compete in endurance activities? Well, you just might want to think again. Recently published research showed that athletes who participate in stop-and-go activities, like basketball, football, hockey, and soccer, can benefit from drinking a sports drink before and during activity. We have known for years that the carbohydrate in sports drinks provides energy to working muscles during endurance events lasting 60 minutes or more. Now we are realizing that the carbohydrate found in the sports drinks can enhance performance during high intensity exercise lasting as little as 30-60 minutes!

The results of the new research study (International Journal of Sports Nutrition 7:261-273, 1997) showed that by drinking a high carbohydrate drink just prior to exercise and then continuing to consume a sports drink at regular intervals during exercise, high-intensity exercise can be maintained an average of 28 minutes longer than when a flavored water placebo is used. This delay in fatigue occurs in both males and females who drink the sports drink.

How can you apply these new findings to your training and get a performance benefit? First, drink a cool, non-carbonated carbohydrate-containing fluid, like a sports drink, fruit juice, or a high carbohydrate beverage (like Gatorade or Ultrafuel) 2 hours before exercise. Immediately before exercise drink between 4 - 8 ounces of a sports drink and continue to consume about 5-10 ounces (5-10 gulps) of the sports drink during activity. (An ounce is about equal to one “gulp”). Depending upon your particular sport or activity, you may need to drink whenever the opportunity arises (e.g., during breaks or time-outs).

By incorporating these simple fluid strategies into your training, you will be helping to keep your energy level up and your fluid tank from running low. Low fluid and fuel levels are two of the key reasons that performance is impaired. The impact of proper fluid and carbohydrate intake throughout exercise is particularly apparent during the later stages of exercise and competition, when energy levels of well fueled and cooled athletes remain high at a time when they are needed most.

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Vitamins and Minerals


Q. What is the best source of iron besides meat?

A. Dietary iron exists as heme iron, found in animal sources such as meat, poultry, and fish, and nonheme iron, found both in plant and animal sources. Heme iron is more easily absorbed than nonheme iron. Some good sources of nonheme iron are; iron fortified cereals, flours, and breads, soybeans, legumes, dried beans, and some vegetables and fruits such as cooked spinach and dried apricots. When consuming nonheme iron, include vitamin C sources to help the body absorb the iron. For example, an orange with fortified cereal.

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Q. Do calcium fortified juices gives you as much calcium as milk?

A. Yes, calcium fortified orange juice and milk contains 300 mg of calcium. However, milk is a good source of protein and vitamin D. Lack of or insufficient amounts of vitamin D inhibits the absorption of calcium.

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Q. When taking iron and calcium for vitamins, should I take them at different times? Does one offset the other?

A. A number of factors inhibit and enhance iron absorption. Some factors that inhibit iron absorption include:

  • Phytates and oxalates (Found in plant foods and also inhibit calcium absorption)
  • Tannins in tea and coffee
  • Excess intakes of zinc and calcium
  • Low gastric acid production

Factors that enhance iron absorption:

  • Heme iron
  • Appropriate gastric acid secretion
  • Meat protein
  • Vitamin C

Taking your calcium and iron supplements at different times will increase absorption of both supplements. Remember to try to take your iron supplement with a source of vitamin C, such as orange juice.

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Q. If you don’t always have enough vegetables in your diet how much can you rely on vitamins to give you those nutrients?

A. Vegetables are excellent sources of vitamin C, beta carotene, potassium, magnesium, and many other vitamins and minerals, phytochemicals (health protective substances), and other substances that have not been identified. Taking a multivitamin with minerals may replace some of the vitamins and minerals found in vegetables, but vegetables contain phytochemicals and probably many other substances that contribute to good health that have not yet been identified. If you don’t eat vegetables you can eat more fruit to get the same vitamins, minerals, and health protective substances.

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