Why Potatoes Fuel Performance
- A whole food source of potassium , vitamin C and energy that your athletes need to perform their best.
- A nutrient-dense complex carbohydrate and perfect for creative fueling. Carbohydrate is the primary fuel for the brain and a key source of energy for muscles.
- A low-cost performance vegetable and provides 3 g of plant-based protein.
- A time-saver. Theyre a quick and affordable addition to pre- or post-performance shakes. They can be cooked in the microwave and extend various meals.
- Found in several forms to meet various needs , theres a potato option to fuel your athletes body and brain throughout the day.
- Perfect for athletes. Theyre easy to store, easy to practice cooking with, convenient, portable, tasty and well-liked by athletes.
See and download our PDF: Tips for Fueling Independently
Potatoes and Sweet Potatoes are more similar than you think.
POTATOES NUTRITION IN THE NEWS
Potatoes for boosting athletic performance? Research says Yes. Link to study
POTATO NUTRITION RESEARCH
Recommended Dietary Allowance Vs Daily Value
In general, the more calories you consume, the more vitamins and minerals you will need.
Daily Values are based on the caloric intake 2,000 Calories per day, so if you consume, for example, 3,000 Calories per day, your vitamin and mineral requirements will be 1.5 times as high as the Daily Values listed on the Nutrition Facts Labels.
Recommended Dietary Allowances are amounts of nutrients that meed the needs of nearly all individuals in a given age and sex group, including the needs of the most physically active individuals, so moderately active individuals will need less nutrients than the RDAs for their age and sex group.
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Going For Supplements: How Much Vitamin C Should You Take
One research review showed that unlike many nutritional supplements, vitamin C is extremely safe, even when taken at high doses. But its recommended that peeps with frequent kidney stones and iron overload disorders avoid supplementing with vitamin C.
For everyone else, the Upper Limit for vitamin C is set at 2,000 milligrams per day for adults. This is because higher doses may cause digestive issues like diarrhea, nausea, and cramps. Not fun.
Most vitamin C supplements provide 500 or 1,000 milligrams per serving and contain vitamin C in the form of ascorbic acid, which is a highly bioavailable form of vitamin C.
According to the National Institutes of Health, synthetic vitamin C has the same bioavailability as vitamin C found naturally in foods.
For those with vitamin C deficiency, supplemental doses between 500 to 1,000 milligrams of vitamin C per day are often used to increase levels. People with severe deficiency may need high-dose IV vitamin C, but this is determined by a medical professional.
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Daily Value Updates May Affect % Daily Value
The DVs for many nutrients have been updated based on new nutrition research. So, the %DV may be different on some of your favorite products or supplements. As a result, you may need to consume more or less of a certain food, beverage or dietary supplement in order to meet the DVs or the recommended amounts.
For the nutrients with DVs that are going up, the %DVs may go down.For example, the DV for total fat has been updated from 65g to 78g. That means that a packaged food with 36g of total fat in one serving now has 46% DV. See below for a side-by-side comparison of the information on the original and new Nutrition Facts labels.
For the nutrients with DVs that are going down, the %DVs may go up.For example, the DV for sodium has been updated from 2,400mg to 2,300mg. That means that a packaged food with 1,060mg of sodium in one serving now has 46% DV. See below for a side-by-side comparison of the information on the original and new Nutrition Facts labels.
Vitamin C And Cancer Therapy
Vitamin C may help treat cancer, though experts have not confirmed this.
As an antioxidant, vitamin C protects the body from oxidative stress, which can occur when ROS levels are high. Oxidative stress can lead to cell damage and may play a role in some cancers.
A found that taking high doses of vitamin C may slow the growth of some types of cancerous tissue. The paper suggests that vitamin C could, one day, become a new treatment for colorectal cancer.
Also, the authors of a suggest that vitamin C might work well alongside other treatments to benefit people with cancer.
The note that some alternative therapists already use intravenous vitamin C when treating cancer, fatigue, and infections. However, they note that more research is necessary.
Intravenous vitamin C
Taking too much vitamin C is unlikely to cause any significant problems, but if a person consumes more than 1,000 mg of vitamin C per day, they will not absorb it all. This may lead to diarrhea and gastrointestinal discomfort.
People are unlikely to consume too much through their diet, and their bodies cannot store it. However, having a high intake through supplements may result in kidney stones.
This may also increase the risk of cardiovascular problems in females after menopause, but there is not enough evidence to confirm this.
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How Much Vitamin C Should You Take
Vitamin C is a water-soluble nutrient with many vital functions in your body.
It helps strengthen your immune system, aids collagen production and wound healing, and acts as an antioxidant to protect your cells from free radical damage .
Vitamin C is also known as L-ascorbic acid, or simply ascorbic acid.
Unlike other animals, humans cannot synthesize vitamin C on their own. Therefore, you must get enough of it from foods or supplements to maintain good health (
What Vitamins Are In Grapes
It is recommended that you eat around 2 cups of fruits and 3 cups of vegetables per day, to get your 5 a day. Even though most fruits and vegetables are made up of water, they are packed full of vitamins, minerals and other nutrients.
Grapes are not only one of the most delicious fruits you can eat, they are also chock-full of nutrition. They can be eaten on their own, chopped into salads or added to smoothies.
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Vitamin C Foods That Will Boost Your Immune System
Vitamin C is one of 13 essential vitamins, which all have many vital functions in our body. Besides being a powerful antioxidant, vitamin C is critical for maintaining our immune system healthy and strong. Since our body cannot produce this vitamin, we need to consume enough vitamin C foods daily.
Whats great is that there are plenty of foods high in this vital nutrient, and here we will provide you with a list including some of the richest sources. Remember that to stay healthy, you need to follow a balanced diet rich in protein, minerals, vitamins, and other nutrients.
What Does % Daily Value Mean On A Food Or Supplement Label
After the list of ingredients, the most useful information on the Nutrition Facts panel of foods, beverages, vitamins, and supplements is the % Daily Value. Think of it does knowing a product contains 150 milligrams of magnesium mean anything to you? Probably not. But knowing thats 38% of the Daily Value helps you understand youre getting a significant amount of this nutrient per serving, while youre still going to need more.
This little tidbit of context makes a world of difference in helping you eat healthy. But why is this number sometimes over 100%? And how can one Daily Value apply to the whole population? These are the types of questions we get regarding the Daily Values on our Health & Wellness products, so today wed like to answer the question: What does % Daily Value mean?
The facts box above illustrates how %Daily Value is listed. At the bottom right, you’ll see an asterisk noting %DV for a few of these ingredients is not yet established.
What is the % Daily Value and how is it determined?
In a nutshell, the % Daily Value is a guide to the nutrients in one serving of food and are based on the Dietary Reference Intake guidelines established by the Institute of Medicine of the U.S. National Academy of Sciences.
The current Dietary Reference Intake recommendation is determined by weighing the following factors:
Estimated Average Requirement The amount of a nutrient that is estimated to meet the requirement of half of all healthy individuals in a given group.
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Can You Take Too Much Vitamin C
The tolerable upper intake for adults is 2 grams of Vitamin C consuming more than that can result in diarrhea and other unpleasant GI disturbances, says Greaves. She admits that severe side effects from too much ascorbic acid are very rare, but you may experience some discomfort if you take too much. Its pretty much impossible to have a vitamin C overdose, but lets not test that out.
The real problem with taking more vitamin C than you need is that it all goes to waste. Up to 100 mg a day of vitamin C will get almost completely absorbed, says Francesco-Maria Serino, MD, PhD. Above 100 mg a day and the fraction of vitamin C absorbed is progressively smaller. If you take more than 1 gram of vitamin C per day, less than 50% is actually absorbed and its eliminated by the kidneys.
That literally means that a 500 mg vitamin C supplement mostly gets peed down the drain.
Should I Take More Vitamin C When Im Sick
Many people pop vitamin C pills when they feel a cold coming on. Though vitamin C helps the immune system, it does very little for a cold.
A study from the Australian National University found that vitamin C supplements did not prevent colds at all. Supplementation, in a few cases, helped people get over the cold a little bit faster since about 8 percent of participants had one less day of sickness due to vitamin C.
If you want to play it safe and add more vitamin C when youre sick, its still best to do it through food. Add more citrus or greens. Even if the vitamin C doesnt make a difference, the healthy food will help you feel better.
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Parsnips Are Tasty And There Are Many Ways To Use Them
As mentioned earlier, parsnips have a sweet and nutty flavor, and they are one of the best-tasting vegetables.
Furthermore, parsnips are also very versatile, and we can use them in a wide variety of different ways. As a comparison, parsnips are somewhat similar to potatoes in what we can do with them.
For example, we can enjoy parsnips in any of these ways:
- Boiled
- Used in soups and stews
For a particularly tasty way of cooking parsnips, try the following recipe:
Step 1: Slice the parsnips into rectangular sized pieces.
Step 2: Parboil the parsnips for 10 minutes.
Step 3: Rinse the water away and add the parsnips to a bowl.
Step 4: Toss the parsnips in the bowl with melted butter , salt, pepper, rosemary, and garlic powder.
Step 5: Transfer the parsnips to a baking tray and roast them in the oven at 210°C until golden brown approximately 35 minutes.
Key Point:
Best Natural Ingredients For Your Skin
Vitamin C serums can be topically applied to the skin and may provide benefits such as protection against damage caused by UV exposure, including collagen damage and wrinkling. And while its no replacement for sunscreen, a vitamin C serum routinely applied before sun exposure may help prevent premature aging of the skin. It may also help protect against pigmentation issues by interfering with melanin synthesis. Youll see many options of vitamin C serums including ones with additional ingredients, such as vitamin E or hyaluronic acid.
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Parsnips: Nutrition Facts And Benefits
Last Updated on September 29, 2020 by Michael Joseph
Parsnips are creamy colored root vegetables that have a similar shape to carrots.
However, aside from their shape, these two vegetables are very different. Parsnips have a unique and slightly sweet taste with a mildly nutty flavor.
Aside from their pleasant taste, parsnips provide good nutritional value too. This article explores their nutrition profile and potential health benefits.
Which Nutrients Are Required To Be Listed On The Nutrition And Supplement Facts Labels
The Nutrition Facts label must list total fat, saturated fat, trans fat, cholesterol, sodium, total carbohydrate, dietary fiber, total sugars, added sugars, protein, and certain vitamins and minerals. While the actual amount and %DV of vitamin D, calcium, iron, and potassium must be listed, other vitamins and minerals may be listed voluntarily by the manufacturer.
However, they are required to list any vitamins and minerals that are added to the food or if a statement is made on the package labeling about their health effects or the amount contained in the food .
Similarly, the Supplement Facts label is required to list the same nutrients as the Nutrition Facts label when any of these nutrients are found in the supplement in an amount considered to be greater than zero. For more information see 21 CFR 101.9.
Use %DV to determine if a serving of the food is high or low in an individual nutrient. As a general guide:
- 5% DV or less of a nutrient per serving is considered low.
- 20% DV or more of a nutrient per serving is considered high.
More often, choose foods that are:
- Higher in dietary fiber, vitamin D, calcium, iron, and potassium.
- Lower in saturated fat, sodium, and added sugars.
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Check Your Label: A New Dv For Vitamin C
Another change to vitamin C labeling brought about by new science is an updated Daily Value . The DV for vitamin C has increased by 50%, from 60 mg to 90 mg. So for manufacturers that wish to continue including vitamin C on their nutrition label , its important to calculate the new % DV and see if it impacts any nutrient content claims.
For example, a product with 60 mg of vitamin C per serving labeled as 100% DV must be labeled as 70% DV under the new regulations. To claim 100% DV on the new nutrition label, manufacturers would need to boost their vitamin C contenteither by adding or increasing vitamin C-rich ingredients or by fortifying with vitamin C through a custom nutrient premix.
Research Design And Study Population
The study design for this research is a randomized controlled trial . Based on the suggested formulas of this model, the study participants were recruited on the foundation of developed inclusion/exclusion criteria . The subjects underwent a 12 weeks treatment program . Participants were randomly assigned into six Groups : Vitamin C group: who took only 500 mg/day vitamin C supplements Vitamin C plus PA group either morning 7:30 A.M. or afternoon after 3:00 P.M.: who participated in 30 min/day of endurance PA and also took 500 mg/day vitamin C supplements. Vitamin D group: who took only 2000 IU/day vitamin D supplements Vitamin D plus PA group either morning 7:30 P.M. or afternoon after 3:00 P.M.: those who participated in 30 min/day of endurance PA and also took 2000 IU/day vitamin D supplements. Placebo group, who participated in 30 min/day of endurance PA and took a placebo, final group did not participate in 30 min/day of endurance PA, but took a placebo. Both vitamins and placebo were obtained from Osweh manufacture Iran-Tehran and was prepared to feature the same shape, odor and size of the supplements.
Fig. 1
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How Will These Changes Affect You
These changes to DVs and units are likely to go unnoticed by consumers amidst the numerous other changes to the Nutrition Facts label. However, the changes may present some real concerns and challenges for manufacturers.
One concern is that the change in DVs will affect the ability to make nutrient claims. In order for a product to be a considered a good source of a nutrient, the product needs to contain 10-19 %DV of that nutrient. And, if the product contains 20% or more, it can claim to be high in that nutrient or an excellent source.
Now that the DVs are changing, some products might not be eligible to make these claims. When DVs increase, the %DVs of the original product will decrease, meaning the product might no longer contain enough of that nutrient to meet the label claim.
For products that claim to be low in a nutrient , a in DV can trigger a labeling problem. When DVs decrease, %DVs will increase. Using sodium as an example, a product that is originally low sodium might not be considered low anymore.
Companies will have to choose to either remove the claim from their packaging or reformulate the product in order to continue meeting that claim.
Overall, the purpose of the new nutrition label is to help consumers make better choices about the foods they eat and understand how those foods contribute to a healthy diet. For more information about the new required label changes,
References
How Much Is Too Much
Because high doses of some supplements can have risks, how do you know when it’s OK to take more than the RDA or DV?
One way is to look for the UL of a nutrient. With many vitamins and minerals, you can safely take a dose much higher than the RDA or DV without coming close to the UL.
For instance, the average person can take more than 50 times the RDA of vitamin B6 without reaching the upper limit. But some people develop symptoms of nerve pain with these higher levels of B6. So you should always be cautious. Here are some things to keep in mind:
Some supplements are riskier than others. With some vitamins and minerals, the upper limit is pretty close to the RDA. So it’s easy to get too much. For example, a man who takes just over three times the RDA of vitamin A would get more than the upper limit. High doses of vitamin A — and other fat-soluble vitamins like E and K — can build up in the body and become toxic. Other risky supplements include the minerals iron and selenium.
Supplementsare designed to be additions to your diet. Popping pills is not the answer to good health. Experts say you should eat a well-balanced diet and take supplements to fill in any nutritional gaps. Some people take a multivitamin with minerals for nutritional insurance.
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