Nutrition is an important component of running performance. The foods we eat can fuel our working muscles and cardiopulmonary system both during the run itself and over extended periods of training. While many nutrients can be highlighted, the three below — carbohydrates, sodium and iron — generally have the most-direct impact on runners’ performance. Read more
Try as you might to eat healthy, chances are you’re falling short on at least one of these key nutrients: vitamin A, vitamin D, vitamin E, folate, vitamin C, calcium, magnesium, potassium and fiber. On average, Americans don’t get enough of these so-called shortfall nutrients, according to the latest draft of the 2015 Dietary Guidelines for All Americans. How much do you need? How do you get more? Hint: Eating a lot more fruits, vegetables and minimally processed whole foods will get you there.
There’s no doubt vegetables have lots of good nutrition to offer, but how you purchase, store, and prepare them can dramatically affect their value. Here’s what you need to know when cooking up your favorite veggies.
Farm to Table
As soon as vegetables are picked, their nutrient clock beings to tick away. The more time it spends off the plant, the more vitamins will be lost.
For this reason, seeking out local produce when possible is never a bad idea — the less time it takes for the veggies to get to your plate, the more nutrients they’ll retain. Support local agriculture in your community or get your hands dirty by planting some of your own herbs and vegetables – you can’t get more local than that.
Once you get those fresh vegetables home, minimize additional nutrient loss by eating them right away or storing in the refrigerator or freezer. Cold temperatures will limit the degradation of vitamins so use the vegetable drawer in your fridge (where humidity is higher) and store in an air-tight bag or container. Avoid trimming and chopping prior to storage too, this will limit surface area and help lock more of the vitamins inside.
You may be up to speed on vitamin C and even know a bit about the various B vitamins, but what about vitamin D? Well, some are calling it the “super supplement.” Here is what you need to know.