However, with all this water drinking, the water soluble vitamins C and the B-complexes can be leached from the body very quickly, as can mineral salts like Potassium.
Replacement of these nutrients by eating the right consistent balance of fruits, vegetables and nuts throughout the day is essential. Some supplementation can help, but be careful. Not only are there Recommended Dietary Allowances (RDA) for vitamins and a minimum, but there are also Tolerable Upper Intake Levels (UL) where excessive intake can be harmful.
|α-tocopherol (Vitamin E)||12||15||1000||IU|
|Pantothenic acid (B5)||NE||5||ND||mg|
I've been attempting to track my intake of these nutrients on www.fitday.com and have been successful for the most part - they do not track Folic Acid/Folate.
Keeping my Potassium levels up has been difficult; I cannot seem to get my daily intake up to the RDA standard. I've been conscious of the potassium levels in all my food choices, and have been eating around 2 pieces of fruit a day. As my multivitamin does not contain Potassium, I've added Potassium supplements to my regimen, but the 2 tablets I take only add 6% of what I need to reach the RDA levels.
Spring and Summer will be easier, as there will be plenty of fresh tomatoes available at the store, as they seem to offer high levels. Food sources of Potassium include white meats, dairy (and I'm lactose intolerant), root vegetables, and fresh fruit. Potatoes with the skins have upwards of 700 milligrams each.
Here is a list of High sources of Potassium, more than 225 milligrams per 1/2 cup serving:
- All meats, poultry and fish are high in potassium.
- Apricots (fresh more so than canned)
- Lima beans
- Oranges and orange juice
- Potatoes (with the skins)
- Vegetable juice
- Winter squash
As for Vitamin C and the B-Complexes, I'm good on almost all but Niacin, Folate and Pantothenic Acid, but I'm getting better at adjusting my food choices as I go.
Becoming more aware of my nutrient intake levels has helped me to better understand how detrimental the fast-food culture has become. I wonder how many are walking around with major nutrient deficiencies and simply do not know why they feel unwell. Thinking back, I'm fairly certain that I've been extremely low on Potassium on a number of occasions. This new level of awareness will definitely assist in improving my overall Health, which is a big part of why I'm on this 365 day endeavor.