dear netters,
ini ada artikel bagus, maaf ya rada
panjang.
alida
sasha's Mom
-----Original Message-----
From: [EMAIL PROTECTED] [mailto:[EMAIL PROTECTED]
Sent: Wednesday, March 29, 2006 5:01 PM
To: [EMAIL PROTECTED]
Subject: [sehat] Artikel: Kandungan Vitamin dalam Makanan Sehari-hari, .. was: Ferlin&nutrilin
dear mba lea,...
kebetulan saya ada 3 artikel.. berkaitan dengan masalah vitamin.
di artikel pertama.. dijelaskan tanda2 kalo seorang anak terindikasi
kekurangan zat besi.
diantaranya adalah:
* terjadi gangguan mielinasi yang menyebabkan gangguan pendengaran,
* keterlambatan bicara, perubahan perilaku anak,
* gangguan penglihatan.
* menurunnya kemampuan belajar).
* terjadi defisit perilaku (pemusatan perhatian) dan kognisi terutama
matematika.
artikel yang kedua..menceritakan berapa jumlah vitamin (termasuk zat besi)
yang dibutuhkan sehari-harinya.(tercantum dalam % Daily Value).
ukuran ini kliatannya sih untuk orang dewasa. untuk anak2.. mungkin plus
minus kali yaa....
kebutuahan zat besi/hari adalah: Iron 18 mg
kalo untuk anak (Ada di artikel ketiga)... kebutuhannya adalah 7 mg.
di artikel yang ketiga,.. dijelaskan tentang kandungan vitamin dalam
makanan sehari2.
kalo untuk memenuhi zat besi, bisa didapat dari:
* 1/4 cup sea vegetables: 9 to 21 mg.
* 1/3 cup fortified, ready-to-eat cereal: 4.5 mg.
* 1/3 cup fortified oatmeal: 4 mg.
* 1/4 cup soybeans: 2.2 mg.
* 1/4 cup baked beans with pork and tomato sauce: 2 mg.
* 1/4 cup navy beans: 1.2 mg.
* 1 ounce steak: 1 mg.
* 1 ounce shrimp: .9 mg.
* 1/4 cup garbanzo beans: .8 mg.
* 1/2 medium-sized hamburger (1.5 oz.): .9 mg.
* 1/4 cup black beans: .9 mg.
* 1 tablespoon wheat germ: .5 mg. iron * 1/4 cup tofu: .9 mg.
jadi.. kayaknya sumber iron/zat besi juga banyak dimana2... yang gampang
mungkin dalam cereal. apalagi kan sudah ada tuh keterangan tentang
ingredient-nya. jadi ga harus makan daging/hati sapi kali yaa...(kalo makan
cereal yang ada kandungan zat besinya.. kemungkinan bisa tercukupi hanya
dengan makan 2/3 cup)
trus.. dari kacang hitam (apa sama ya.. dengan kacang merah,. cmiiw).. juga
ada kandungan zat besinya. malah cukup dengan 1/4 cup sudah lebih dari
kebutuhan anak.
hehehe.. jadi makin yakin doong yaa.. kalo anak2 (dan kita) ga perlu
vitamin?...
btw,.. jadi inget sama omongannya dr wati.
"kadang2 untuk anak... pengen ngasih yang terbaik.. jadi apapun dibeli"
"nah,.. kdang2 kita (ortu).. beli sesuatu yang ga ada gunanya,.. malah
kadang2 bisa membahayakan anak (Misalnya kalo kebanyakan makan vitamin yang
ga larut dalam air,.. akan menumpuk di hati,..-> kerja hati jadi semakin
berat.. trus.. bisa2.. hehehe....)
saya juga jadi rada gimanaa... gitu sama bumi.. yang karena mamahnya "ga
enak" sama neneknya.. terpaksa bumi dikasih vitamin... hehehe... maaf ya
bumi!.. yang penting sekarang kan ani ga ngasih vitamin/minyak ikan lagi
kan yaa...
maaf ya.. jadi kepanjangan. mudah2an bisa sedikit membantu.
rgds,
-yuli-
mamabumi
=============
http://cyberwoman.cbn.net.id/detil.asp?kategori=Mother&newsno=977
Penuhi kebutuhan nutrisi anak
Mother: Saturday, 25 Jun 2005 10:15:44 WIB
Sejak dalam kandungan, bayi, anak, sampai dewasa, membutuhkan nutrisi
seimbang. Ada empat macam gizi yang harus dipenuhi, yaitu makanan pokok,
lauk hewani dan nabati, sayur dan buah serta susu, ditambah dengan makanan
selingan.
Para orang tua tentunya tidak ingin anak-anaknya tiba-tiba terkena penyakit
busung lapar, menderita gizi buruk, atau masuk dalam kriteria kekurangan
gizi. Bila melihat anak-anak badannya kurus tak berdaging, alasan yang
sering dikemukakan orang tua adalah si anak susah makan, atau tak mau
makan. Kalau dibiarkan terus berlanjut, bisa jadi tubuh si anak menjadi
kurus, mata cekung, dan perut membusung.
Maka jangan heran bila sekarang ini di saat mencuatnya penderita busung
lapar dan gizi buruk di berbagai daerah di Indonesia, banyak juga penyakit
itu diderita anak-anak dari keluarga mampu dan berpendidikan. Kenapa? Ya
itu tadi, anak tidak mau makan, anak sulit makan, dan berbagai alasan
lainnya.
Seperti halnya di Nusa Tenggara Barat (NTB) di mana busung lapar makin
menyeruak di sana. Penderita anak dengan gizi buruk dan kekurangan gizi
semakin meningkat setiap bulannya, dan anak yang meninggal akibat busung
lapar juga makin banyak.
Sebelum terlambat, orang tua harus melakukan berbagai upaya untuk
merangsang anak agar mau makan.
Menurut Tinur Agung Meilany, dokter spesialis anak dari Bagian Nutrisi
Tumbuh Kembang RSAB Harapan Kita Jakarta, orang tua perlu memberikan
suasana makan yang menyenangkan bagi anak, a.l. jadual yang teratur dengan
aneka menu baru.
"Orang tua jangan suka ngomel atau mendikte anak sedang makan. Dampingi
anak di meja makan, dan ajari dia kapan merasa kenyang dan kapan berhenti
makan," ujar Tinuk dalam seminar Anak Sehat dan Bahagia yang diadakan oleh
manajemen Sustagen-susu produk Mead Johnson Indonesia di Jakarta pekan
lalu.
Tinuk menuturkan bilah anak sehat, aktif dan ceria, maka selera makannya
juga bagus, bermain dan belajar juga baik, berat badannya juga naik
mengikuti kurva pertumbuhan normal, serta perkembangannya sesuai dengan
tingkatan usianya.
Anak yang merasa bahagia, katanya, bernyanyi dan tertawa lepas tanpa beban,
juga bebas berekspresi. Anak tumbuh wajar sesuai dengan kebutuhan dan
minatnya, sehingga rangsangan cukup untuk bekembang menjadi orang dewasa
yang bahagia dan puas pada diri sendiri. Selain itu rangsangan akan
diterima dengan optimal bila tubuh sehat jasmani dan rohani. Untuk itu juga
perlu dukungan nutrisi.
Kebutuhan gizi anak, tambahnya, hendaknya sesuai dan sejajar dengan
pertumbuhan anak, aktivitas fisik, ukuran badan, energi ekspenditur basal,
dan fase sakit anak.
Dia mengatakan nutrisi seimbang diperlukan oleh anak sejak dalam kandungan,
bayi, anak, sampai dewasa. Ada empat macam gizi yang harus ada dalam makan,
yaitu makanan pokok, lauk hewani dan nabati, sayur dan buah serta susu (dan
snack).
Untuk golongan makanan, kata Tinuk yang membawakan makalah Nutrisi seimbang
untuk anak yang sehat dan bahagia, makanan pokok terdiri dari sumber
karbohidrat, protein nabati, mineral, serat dan vitamin B.
Dalam daging dan telur, katanya, mengandung protein, vitamin B, dan A.
Sementara sayur dan buah kaya akan vitamin E, privitamin A, trace element,
dan serat. Untuk susu mengandung protein dengan nilai biologis tinggi,
vitamin B, A, dan D.
Dia menyebutkan karbohidrat banyak terdapat dalam beras, kentang, mi, dan
gandum; sementara protein ada dalam daging dan nabati, serta lemak ada
dalam telur, daging dan nabati.
Tinuk memberi contoh menu seimbang untuk anak berusia tiga tahun dengan
memiliki berat 15 kg, dan tinggi badan 95 cm. Setiap hari ada asupan 1.500
kalori yang dimakannya.
Menu makannya lengkap tiga kali sehari, terdiri atas nasi, ayam kari, tahu
bacem, dan sup. Untuk snack ada apple pie, satu cup eskrim, jeruk satu
buah, melon sepotong, dan susu tiga gelas, serta air putih lima gelas
sehari.
"Snack bisa untuk membantun selera makan anak. Variasi makanan bisa dibuat
berbagai macam dan ditukar setiap harinya agar anak tidak bosan. Untuk ini
perlu kreativitas ibu dalam memasak," ujar Tinuk.
Asam lemak
Dokter spesialis anak ini mengingatkan agar dalam pertumbuhan anak jangan
sampai kekurangan dana kelebihan asam lemak esensial (omega oil) karena
bisa mempengaruhi fungsi otak. Bisa mengganggu mood, tingkah laku,
kesadaran termasuk belajar dan daya ingat, serta mempengaruhi gerakan dan
sensasi.
Jadi, tambahnya, para orangtua perlu kritis dalam jumlah asupan lemak,
seimbang antara saturasi lemak, dan balans omega-6 dan omega-3.
Selain itu bila anak kekurangan asam lemak n-3, katanya, bisa mengganggu
penglihatan, belajar, motivasi, motorik, sistem yang menggunakan
neurotransmiter. Jika kekurangan asam lemak n-6, tambahnya, efeknya pada
produksi transmiter dan kemampuan sel saraf menggunakan glukosa.
"Otak memerlukan material yang memadai yaitu glukosa, asam amino, lemak,
vitamin, mineral dan lainnya yang diperoleh dari makanan. Bila kekurangan
atau kelebihan akan berefek pada sistem saraf," ungkap Tinuk.
Menurut penelitian, katanya, efek gizi kurang (protein dan energi, vitamin
A, asam folat, zat besi, iodium, asam lemak esensial), akan menghambat
perkembangan otak, mengurangi jumlah siklus replikasi sel, dan menghambat
hubungan antar neuron.
Dia menambahkan bila anak kekurangan gizi saat pra & pascalahir, akan
menyebabkan perubahan struktur dan fungsi otak. Pada trimester dua
kehamilan akan mengakibatkan berkurangnya sel neuron, dan pada trimester
tiga hami bisa menyebabkan berkurangnya jumlah pematangan neuron.
Jika kekurangan zat besi, ujar Tinuk, terjadi gangguan mielinasi yang
menyebabkan gangguan pendengaran, keterlambatan bicara, perubahan perilaku
anak, dan gangguan penglihatan. Juga mengganggu neurotransmiter (perilaku,
menurunnya kemampuan belajar). Selain itu terjadi defisit perilaku
(pemusatan perhatian) dan kognisi terutama matematika.
Bila kekurangan gizi dan zat besi dialami pada masa anak, katanya, anak
akan mengalami penurunan aktivitas, kemampuan eksplorasi. "Bila sudah
sembuh tingkat perkembangannya tetap terlambat. Dan bila terjadi kurang
gizi pada masa sekolah, konsentrasi anak berkurang, dan anak tidak
gembira."
Sementara itu Agustina Hendriati, psikolog dari Universitas Atmajaya,
memberikan tips praktis untuk meningkatkan keterampilan orangtua untuk
mendukung anak berkembang sehat dan bahgia.
Menurut dia, anak-anak yang sehat dan bahagia, a.l. memiliki kulit dan
rambut anak yang bersinar, sinar mata cerah, aktivitas fisik memadai, tidur
nyenyak dan cukup, nafsu makan memadai, suka tersenyum dan tertawa, tidak
sering uring-uringan, dan mengeksperasikan diri secara verbal.
Untuk mendorong kemampuan ekspresi anak, katanya, orangtua dapat
menyediakan suasana yang nyaman dan aman. "Jangan sering mengatakan jangan
dan tidak, karena kata tersebut akan menghambat ekspresi anak," ujar
Agustina yang juga dosen ini. (yr)
Sumber: Bisnis Indonesia
===========
Original Article:
http://www.mayoclinic.com/invoke.cfm?id=AN00284
Percent Daily Value (%DV): What does it mean?
Q: What does %DV mean on a food label?
Eileen /Mississippi
A:
Food labels list percentages that are based on recommended daily allowances
? meaning the amount of nutrients a person should get each day. These
numbers tell you the Percent Daily Value (DV) that one serving of this food
provides as a percentage of established standards. For example, a label may
show that a serving of the food provides 30 percent of the daily
recommended amount of fiber. This means you still need another 70 percent
to meet the recommended goal. Percent DV is based on a 2,000-calorie diet.
Nutrition experts recommend limiting fat, saturated fat, cholesterol and
sodium in your diet, so choose foods with a lower Percent DV for these
nutrients. Eat more foods with a higher Percent Daily Value for vitamins,
minerals and fiber.
Using Percent Daily Values can help you compare similar foods in order to
help determine what foods are best for you.
Reference values for nutrition labeling: How much should you get each day?
Nutrient Amount
Biotin 300 micrograms (mcg)
Calcium 1,000 milligrams (mg)
Chloride 3,400 mg
Chromium 120 mcg
Copper 2 mg
Folic acid 400 mcg
Iodine 150 mcg
Iron 18 mg
Magnesium 400 mg
Manganese 2 mg
Molybdenum 75 mcg
Niacin 20 mg
Pantothenic acid 10 mg
Phosphorus 1,000 mg
Riboflavin 1.7 mg
Selenium 70 mcg
Thiamin 1.5 mg
Vitamin A 5,000 international units (IU)
Vitamin B-12 6 mcg
Vitamin B-6 2 mg
Vitamin C 60 mg
Vitamin D 400 IU
Vitamin E 30 IU
Vitamin K 80 mcg
Zinc 15 mg
Total fat 65 g
Saturated fat 20 g
Cholesterol 300 mg
Total carbohydrate 300 g
Fiber 25 g
Sodium 2,400 mg
Potassium 3,500 mg
Protein 50 g
Source: Center for Food Safety and Applied Nutrition, 2002; National
Academy of Sciences
By Mayo Clinic staff
AN00284
April 27, 2005
© 1998-2005 Mayo Foundation for Medical Education and Research (MFMER). All
rights reserved. A single copy of these materials may be reprinted for
noncommercial personal use only. "Mayo," "Mayo Clinic," "MayoClinic.com,"
"Mayo Clinic Health Information," "Reliable information for a healthier
life" and the triple-shield Mayo logo are trademarks of Mayo Foundation for
Medical Education and Research.
================
http://www.babycenter.com/refcap/toddler/toddlerfeeding/1201019.html
How your toddler can get the nutrients he needs
? How much calcium does my toddler need each day, and why is it important?
? What are some good sources of calcium?
? How much iron does my toddler need, and why is it important?
? Is there a difference between animal sources of iron and plant sources
of iron?
? What are some good sources of iron?
? How much zinc does my toddler need, and why is it important?
? What are some good sources of zinc?
? How much vitamin D does my toddler need, and why is it important?
? What are some good sources of vitamin D?
? How much vitamin A does my toddler need, and why is it important?
? What are good sources of vitamin A?
? How much vitamin C does my toddler need, and why is it important?
? How can I help my toddler get more vitamin C?
How much calcium does my toddler need each day, and why is it important?
Your toddler needs 500 milligrams (mg.) of calcium a day. Calcium is key
for building strong bones and teeth, for promoting nerve and muscle
function, for helping blood clot, and for activating enzymes that convert
food into energy. Some experts believe that many children are falling short
of their calcium requirements, in part because juice and other nondairy
drinks are so popular that kids are drinking less milk.
What are some good sources of calcium?
Here are some of the best sources of calcium for your toddler:
Note: Milligrams will vary somewhat depending on brand, size of fruit or
vegetable, etc.
? 1/2 cup yogurt: 190 mg.
? 1/2 cup calcium-fortified orange juice: 175 mg.
? 1 tablespoon blackstrap molasses: 172 mg. (regular molasses: about 41 mg.
per tablespoon)
? 1/2 ounce cheddar cheese: 153 mg. * 1/2 cup milk: about 150 mg. (1/2 cup
chocolate milk: about 140 mg.)
Note: The American Academy of Pediatrics recommends sticking to whole milk
until your child turns 2.
? 1/2 cup fortified soy milk: 150 mg.
? 1/4 cup whole-milk ricotta cheese: 128 mg.
? 1/2 ounce jack cheese: 106 mg.
? 1/2 ounce Swiss cheese: 102 mg.
? 1/4 cup white beans: 80 mg.
? 1/4 cup cottage cheese: 68 mg.
? 1/2 ounce mozzarella: 75 mg.
? 1/2 slice cheese pizza: 59 mg.
? 1/2 cup calcium-fortified apple juice: 50 mg.
? 1/2 serving hot chocolate from mix prepared with water: 48 mg.
? 1/4 cup collard greens: 88 mg.
? 1/4 cup pudding (homemade from mix or scratch): 75 mg. (ready-to eat
varieties: about 50 mg.)
? 1/3 cup O-shaped multigrain cereal: 32 mg.
? 1/4 cup spinach, cooked: 73 mg.
? 1/4 cup frozen yogurt: 52 mg.
? 1/4 cup cooked macaroni and cheese (from a packaged mix): 50 mg.
? 1/2 orange: 25 mg.
? 1/4 cup ice cream: 46 mg.
? 1/4 sweet potato, mashed: 17 mg. * 1/4 cup tofu: 102 mg.
(Note: Tofu varies in nutrients, depending on the type. This figure is for
tofu made with calcium sulfate and magnesium chloride.)
? 1/4 cup broccoli: 15 mg.
A few tips for maximizing calcium intake:
? Use milk instead of water when making cereals and soups.
? Use evaporated milk in place of regular milk in recipes ? it has twice
the calcium of regular milk.
? Add yogurt to fruit salads; nonfat milk powder to pancake batter, sauces,
and smoothies; and cheese to vegetables, sauces, and mashed potatoes.
? Buy calcium-fortified juice, bread, and cereal.
How much iron does my toddler need, and why is it important?
Your toddler needs 7 mg. of iron every day. Iron is important for making
hemoglobin, the oxygen-carrying red pigment in blood, and myoglobin, a
pigment that stores oxygen in muscles. Lack of iron can cause anemia, which
can result in fatigue, weakness, and irritability. Iron also affects brain
development. Iron deficiency is the most common nutritional deficiency in
the United States.
Is there a difference between animal sources of iron and plant sources of
iron?
Yes. Heme iron ? the kind you get from animal sources such as meat, fish,
shellfish, and poultry ? is easily absorbed by the body. But the body needs
help to absorb non-heme iron ? the kind found in non-animal sources like
dark green leafy vegetables, legumes, fortified breads and grains, and
dried fruits. (Egg yolks also contain iron, mostly non-heme.)
You can increase the amount of non-heme iron the body absorbs by serving it
with foods that contain heme iron, or with foods rich in vitamin C, such as
orange juice, oranges, strawberries, red peppers, papaya, broccoli,
grapefruit, cantaloupe, tomatoes, mangoes, and potatoes.
What are some good sources of iron?
Here are some of the best sources of iron:
Note: Milligrams will vary somewhat, depending on brand, cut of meat, etc.
? 1/4 cup sea vegetables: 9 to 21 mg.
? 1/3 cup fortified, ready-to-eat cereal: 4.5 mg.
? 1/3 cup fortified oatmeal: 4 mg.
? 1/4 cup soybeans: 2.2 mg.
? 1/4 cup baked beans with pork and tomato sauce: 2 mg.
? 1/4 cup navy beans: 1.2 mg.
? 1 ounce steak: 1 mg.
? 1 ounce shrimp: .9 mg.
? 1/4 cup garbanzo beans: .8 mg.
? 1/2 medium-sized hamburger (1.5 oz.): .9 mg.
? 1/4 cup black beans: .9 mg.
? 1 tablespoon wheat germ: .5 mg. iron * 1/4 cup tofu: .9 mg.
(Note: Tofu varies in nutrients, depending on the type. This figure is for
tofu made with calcium sulfate and magnesium chloride.)
? 1/2 large egg: .3 mg.
? 1 ounce breast of chicken: .2 mg.
How much zinc does my toddler need, and why is it important?
Your toddler needs 3 mg. of zinc a day. Zinc is needed in more than 70
enzymes that aid digestion and metabolism. And children who don't get
enough zinc risk stunting their growth. Keep in mind, though, that zinc
deficiencies are rare in this country.
What are some good sources of zinc?
Here are some of the best sources of zinc:
Note: Milligrams will vary somewhat, depending on brand, cut of meat, etc.
? 1/4 cup baked beans with pork and tomato sauce: 3.5 mg.
? 1/2 medium-sized hamburger: about 2 mg.
? 1 ounce steak: about 1.7 mg.
? 1 tablespoon wheat germ: about 1 mg.
? 1/4 cup whole-milk ricotta cheese: .7 mg.
? 1/3 cup bran flakes: between .8 mg. and 1.4 mg., depending on the brand *
1/4 cup tofu: .6 mg.
(Note: Tofu varies in nutrients, depending on the type. This figure is for
tofu made with calcium sulfate and magnesium chloride.)
? 1/4 cup garbanzo beans: about .6 mg.
? 1/4 cup lentils: about .6 mg.
? 1/4 cup limas: .4 mg.
? 1/4 cup corn: .2 mg.
? 1 large egg yolk or 1/2 whole large egg: .3 mg.
How much vitamin D does my toddler need, and why is it important?
Surprisingly, the requirement for vitamin D ? 200 IUs or 5 micrograms per
day ? is the same from birth to age 50. Vitamin D helps the body absorb
minerals like calcium and builds strong teeth and bones. It's called the
"sunshine vitamin" because the body can make it when the skin is exposed to
sunlight. But vitamin D production is prevented by smog, clouds, dark skin,
and sunscreen with an SPF of 8 or more, so it's a good idea to make sure
your child gets 200 IUs of vitamin D every day from food sources.
What are some good sources of vitamin D?
Here are some of the best sources of vitamin D:
Note: IUs will vary somewhat, depending on brand.
? 1 ounce salmon serving: 103 IUs
? 1 ounce tuna (canned in oil, drained): 200 IUs
? 1/2 cup fortified whole milk: 49 IUs
? 1 large egg yolk: 25 IUs
? 1/3 cup fortified, ready-to-eat cereal: 13 IUs
? 1/2 teaspoon fortified margarine: 10 IUs
How much vitamin A does my toddler need, and why is it important?
Your toddler needs 300 micrograms RAEs (retinal activity equivalents) of
vitamin A daily. Vitamin A plays an important role in vision and bone
growth, and helps protect the body from infections. Vitamin A also promotes
the health and growth of cells and tissues in the body, particularly those
in the hair, nails, and skin.
And about those rumors: Yes, carrots and other vitamin A-rich foods are
essential for good eyesight. And while it's possible to get too much
vitamin A from animal sources like liver, it's nearly impossible to
overdose by getting "too many" carotenoids, the orange and yellow pigments
in fruits and vegetables, like carrots. (Be sure to serve carrots cooked,
as raw carrots are a choking hazard for toddlers.)
What are good sources of vitamin A?
Here are some of the best sources of vitamin A:
Note: Micrograms will vary somewhat, depending on size of fruit or
vegetable.
? 1/4 cup mashed sweet potato: 646 mcg. RAE
? 1/4 cup cooked carrots: 336 mcg. RAE
? 1/4 cup butternut squash (cubed): about 286 mcg. RAE
? 1/2 cup fortified milk: 72.5 mcg. RAE
? 1/2 large egg: 35 mcg. RAE
? 1/4 cup cooked broccoli: 26 mcg. RAE
? 1/4 cup sliced mango: 16 mcg. RAE
How much vitamin C does my toddler need, and why is it important?
Your toddler needs 15 milligrams of vitamin C a day. Vitamin C helps form
and repair red blood cells, bones, and tissues. It helps keep your child's
gums healthy and strengthens his blood vessels, minimizing bruising from
falls and scrapes. Vitamin C helps heal cuts and wounds, boosts the immune
system, and keeps infections at bay. And it helps the body absorb iron from
plant-based foods. This vitamin is available in many foods, so deficiencies
are rare.
How can I help my toddler get more vitamin C?
Here are some of the best sources of vitamin C:
Note: Milligrams will vary somewhat, depending on size of fruit or
vegetable.
? 1/4 cup guava: 82.5 mg.
? 1/4 cup papaya: 47.5 mg.
? 1/2 medium orange: 30 mg.
? 1/4 cup broccoli: 30 mg.
? 1/4 cup orange juice: 25 mg.
? 3 whole medium strawberries: 21 mg.
? 1/4 grapefruit: 21 mg.
? 1/4 cup cantaloupe: 17 mg.
? 1/2 tomato: 11 mg.
? 1/4 medium mango: 7.6 mg.
? 1/2 banana: 5 mg.
? 1/4 baking potato (such as Russet): 5 mg. without skin, 6.5 with skin
? 1/4 cup spinach: 4.5 mg.
From: [EMAIL PROTECTED] [mailto:[EMAIL PROTECTED]
Sent: Wednesday, March 29, 2006 5:01 PM
To: [EMAIL PROTECTED]
Subject: [sehat] Artikel: Kandungan Vitamin dalam Makanan Sehari-hari, .. was: Ferlin&nutrilin
dear mba lea,...
kebetulan saya ada 3 artikel.. berkaitan dengan masalah vitamin.
di artikel pertama.. dijelaskan tanda2 kalo seorang anak terindikasi
kekurangan zat besi.
diantaranya adalah:
* terjadi gangguan mielinasi yang menyebabkan gangguan pendengaran,
* keterlambatan bicara, perubahan perilaku anak,
* gangguan penglihatan.
* menurunnya kemampuan belajar).
* terjadi defisit perilaku (pemusatan perhatian) dan kognisi terutama
matematika.
artikel yang kedua..menceritakan berapa jumlah vitamin (termasuk zat besi)
yang dibutuhkan sehari-harinya.(tercantum dalam % Daily Value).
ukuran ini kliatannya sih untuk orang dewasa. untuk anak2.. mungkin plus
minus kali yaa....
kebutuahan zat besi/hari adalah: Iron 18 mg
kalo untuk anak (Ada di artikel ketiga)... kebutuhannya adalah 7 mg.
di artikel yang ketiga,.. dijelaskan tentang kandungan vitamin dalam
makanan sehari2.
kalo untuk memenuhi zat besi, bisa didapat dari:
* 1/4 cup sea vegetables: 9 to 21 mg.
* 1/3 cup fortified, ready-to-eat cereal: 4.5 mg.
* 1/3 cup fortified oatmeal: 4 mg.
* 1/4 cup soybeans: 2.2 mg.
* 1/4 cup baked beans with pork and tomato sauce: 2 mg.
* 1/4 cup navy beans: 1.2 mg.
* 1 ounce steak: 1 mg.
* 1 ounce shrimp: .9 mg.
* 1/4 cup garbanzo beans: .8 mg.
* 1/2 medium-sized hamburger (1.5 oz.): .9 mg.
* 1/4 cup black beans: .9 mg.
* 1 tablespoon wheat germ: .5 mg. iron * 1/4 cup tofu: .9 mg.
jadi.. kayaknya sumber iron/zat besi juga banyak dimana2... yang gampang
mungkin dalam cereal. apalagi kan sudah ada tuh keterangan tentang
ingredient-nya. jadi ga harus makan daging/hati sapi kali yaa...(kalo makan
cereal yang ada kandungan zat besinya.. kemungkinan bisa tercukupi hanya
dengan makan 2/3 cup)
trus.. dari kacang hitam (apa sama ya.. dengan kacang merah,. cmiiw).. juga
ada kandungan zat besinya. malah cukup dengan 1/4 cup sudah lebih dari
kebutuhan anak.
hehehe.. jadi makin yakin doong yaa.. kalo anak2 (dan kita) ga perlu
vitamin?...
btw,.. jadi inget sama omongannya dr wati.
"kadang2 untuk anak... pengen ngasih yang terbaik.. jadi apapun dibeli"
"nah,.. kdang2 kita (ortu).. beli sesuatu yang ga ada gunanya,.. malah
kadang2 bisa membahayakan anak (Misalnya kalo kebanyakan makan vitamin yang
ga larut dalam air,.. akan menumpuk di hati,..-> kerja hati jadi semakin
berat.. trus.. bisa2.. hehehe....)
saya juga jadi rada gimanaa... gitu sama bumi.. yang karena mamahnya "ga
enak" sama neneknya.. terpaksa bumi dikasih vitamin... hehehe... maaf ya
bumi!.. yang penting sekarang kan ani ga ngasih vitamin/minyak ikan lagi
kan yaa...
maaf ya.. jadi kepanjangan. mudah2an bisa sedikit membantu.
rgds,
-yuli-
mamabumi
=============
http://cyberwoman.cbn.net.id/detil.asp?kategori=Mother&newsno=977
Penuhi kebutuhan nutrisi anak
Mother: Saturday, 25 Jun 2005 10:15:44 WIB
Sejak dalam kandungan, bayi, anak, sampai dewasa, membutuhkan nutrisi
seimbang. Ada empat macam gizi yang harus dipenuhi, yaitu makanan pokok,
lauk hewani dan nabati, sayur dan buah serta susu, ditambah dengan makanan
selingan.
Para orang tua tentunya tidak ingin anak-anaknya tiba-tiba terkena penyakit
busung lapar, menderita gizi buruk, atau masuk dalam kriteria kekurangan
gizi. Bila melihat anak-anak badannya kurus tak berdaging, alasan yang
sering dikemukakan orang tua adalah si anak susah makan, atau tak mau
makan. Kalau dibiarkan terus berlanjut, bisa jadi tubuh si anak menjadi
kurus, mata cekung, dan perut membusung.
Maka jangan heran bila sekarang ini di saat mencuatnya penderita busung
lapar dan gizi buruk di berbagai daerah di Indonesia, banyak juga penyakit
itu diderita anak-anak dari keluarga mampu dan berpendidikan. Kenapa? Ya
itu tadi, anak tidak mau makan, anak sulit makan, dan berbagai alasan
lainnya.
Seperti halnya di Nusa Tenggara Barat (NTB) di mana busung lapar makin
menyeruak di sana. Penderita anak dengan gizi buruk dan kekurangan gizi
semakin meningkat setiap bulannya, dan anak yang meninggal akibat busung
lapar juga makin banyak.
Sebelum terlambat, orang tua harus melakukan berbagai upaya untuk
merangsang anak agar mau makan.
Menurut Tinur Agung Meilany, dokter spesialis anak dari Bagian Nutrisi
Tumbuh Kembang RSAB Harapan Kita Jakarta, orang tua perlu memberikan
suasana makan yang menyenangkan bagi anak, a.l. jadual yang teratur dengan
aneka menu baru.
"Orang tua jangan suka ngomel atau mendikte anak sedang makan. Dampingi
anak di meja makan, dan ajari dia kapan merasa kenyang dan kapan berhenti
makan," ujar Tinuk dalam seminar Anak Sehat dan Bahagia yang diadakan oleh
manajemen Sustagen-susu produk Mead Johnson Indonesia di Jakarta pekan
lalu.
Tinuk menuturkan bilah anak sehat, aktif dan ceria, maka selera makannya
juga bagus, bermain dan belajar juga baik, berat badannya juga naik
mengikuti kurva pertumbuhan normal, serta perkembangannya sesuai dengan
tingkatan usianya.
Anak yang merasa bahagia, katanya, bernyanyi dan tertawa lepas tanpa beban,
juga bebas berekspresi. Anak tumbuh wajar sesuai dengan kebutuhan dan
minatnya, sehingga rangsangan cukup untuk bekembang menjadi orang dewasa
yang bahagia dan puas pada diri sendiri. Selain itu rangsangan akan
diterima dengan optimal bila tubuh sehat jasmani dan rohani. Untuk itu juga
perlu dukungan nutrisi.
Kebutuhan gizi anak, tambahnya, hendaknya sesuai dan sejajar dengan
pertumbuhan anak, aktivitas fisik, ukuran badan, energi ekspenditur basal,
dan fase sakit anak.
Dia mengatakan nutrisi seimbang diperlukan oleh anak sejak dalam kandungan,
bayi, anak, sampai dewasa. Ada empat macam gizi yang harus ada dalam makan,
yaitu makanan pokok, lauk hewani dan nabati, sayur dan buah serta susu (dan
snack).
Untuk golongan makanan, kata Tinuk yang membawakan makalah Nutrisi seimbang
untuk anak yang sehat dan bahagia, makanan pokok terdiri dari sumber
karbohidrat, protein nabati, mineral, serat dan vitamin B.
Dalam daging dan telur, katanya, mengandung protein, vitamin B, dan A.
Sementara sayur dan buah kaya akan vitamin E, privitamin A, trace element,
dan serat. Untuk susu mengandung protein dengan nilai biologis tinggi,
vitamin B, A, dan D.
Dia menyebutkan karbohidrat banyak terdapat dalam beras, kentang, mi, dan
gandum; sementara protein ada dalam daging dan nabati, serta lemak ada
dalam telur, daging dan nabati.
Tinuk memberi contoh menu seimbang untuk anak berusia tiga tahun dengan
memiliki berat 15 kg, dan tinggi badan 95 cm. Setiap hari ada asupan 1.500
kalori yang dimakannya.
Menu makannya lengkap tiga kali sehari, terdiri atas nasi, ayam kari, tahu
bacem, dan sup. Untuk snack ada apple pie, satu cup eskrim, jeruk satu
buah, melon sepotong, dan susu tiga gelas, serta air putih lima gelas
sehari.
"Snack bisa untuk membantun selera makan anak. Variasi makanan bisa dibuat
berbagai macam dan ditukar setiap harinya agar anak tidak bosan. Untuk ini
perlu kreativitas ibu dalam memasak," ujar Tinuk.
Asam lemak
Dokter spesialis anak ini mengingatkan agar dalam pertumbuhan anak jangan
sampai kekurangan dana kelebihan asam lemak esensial (omega oil) karena
bisa mempengaruhi fungsi otak. Bisa mengganggu mood, tingkah laku,
kesadaran termasuk belajar dan daya ingat, serta mempengaruhi gerakan dan
sensasi.
Jadi, tambahnya, para orangtua perlu kritis dalam jumlah asupan lemak,
seimbang antara saturasi lemak, dan balans omega-6 dan omega-3.
Selain itu bila anak kekurangan asam lemak n-3, katanya, bisa mengganggu
penglihatan, belajar, motivasi, motorik, sistem yang menggunakan
neurotransmiter. Jika kekurangan asam lemak n-6, tambahnya, efeknya pada
produksi transmiter dan kemampuan sel saraf menggunakan glukosa.
"Otak memerlukan material yang memadai yaitu glukosa, asam amino, lemak,
vitamin, mineral dan lainnya yang diperoleh dari makanan. Bila kekurangan
atau kelebihan akan berefek pada sistem saraf," ungkap Tinuk.
Menurut penelitian, katanya, efek gizi kurang (protein dan energi, vitamin
A, asam folat, zat besi, iodium, asam lemak esensial), akan menghambat
perkembangan otak, mengurangi jumlah siklus replikasi sel, dan menghambat
hubungan antar neuron.
Dia menambahkan bila anak kekurangan gizi saat pra & pascalahir, akan
menyebabkan perubahan struktur dan fungsi otak. Pada trimester dua
kehamilan akan mengakibatkan berkurangnya sel neuron, dan pada trimester
tiga hami bisa menyebabkan berkurangnya jumlah pematangan neuron.
Jika kekurangan zat besi, ujar Tinuk, terjadi gangguan mielinasi yang
menyebabkan gangguan pendengaran, keterlambatan bicara, perubahan perilaku
anak, dan gangguan penglihatan. Juga mengganggu neurotransmiter (perilaku,
menurunnya kemampuan belajar). Selain itu terjadi defisit perilaku
(pemusatan perhatian) dan kognisi terutama matematika.
Bila kekurangan gizi dan zat besi dialami pada masa anak, katanya, anak
akan mengalami penurunan aktivitas, kemampuan eksplorasi. "Bila sudah
sembuh tingkat perkembangannya tetap terlambat. Dan bila terjadi kurang
gizi pada masa sekolah, konsentrasi anak berkurang, dan anak tidak
gembira."
Sementara itu Agustina Hendriati, psikolog dari Universitas Atmajaya,
memberikan tips praktis untuk meningkatkan keterampilan orangtua untuk
mendukung anak berkembang sehat dan bahgia.
Menurut dia, anak-anak yang sehat dan bahagia, a.l. memiliki kulit dan
rambut anak yang bersinar, sinar mata cerah, aktivitas fisik memadai, tidur
nyenyak dan cukup, nafsu makan memadai, suka tersenyum dan tertawa, tidak
sering uring-uringan, dan mengeksperasikan diri secara verbal.
Untuk mendorong kemampuan ekspresi anak, katanya, orangtua dapat
menyediakan suasana yang nyaman dan aman. "Jangan sering mengatakan jangan
dan tidak, karena kata tersebut akan menghambat ekspresi anak," ujar
Agustina yang juga dosen ini. (yr)
Sumber: Bisnis Indonesia
===========
Original Article:
http://www.mayoclinic.com/invoke.cfm?id=AN00284
Percent Daily Value (%DV): What does it mean?
Q: What does %DV mean on a food label?
Eileen /Mississippi
A:
Food labels list percentages that are based on recommended daily allowances
? meaning the amount of nutrients a person should get each day. These
numbers tell you the Percent Daily Value (DV) that one serving of this food
provides as a percentage of established standards. For example, a label may
show that a serving of the food provides 30 percent of the daily
recommended amount of fiber. This means you still need another 70 percent
to meet the recommended goal. Percent DV is based on a 2,000-calorie diet.
Nutrition experts recommend limiting fat, saturated fat, cholesterol and
sodium in your diet, so choose foods with a lower Percent DV for these
nutrients. Eat more foods with a higher Percent Daily Value for vitamins,
minerals and fiber.
Using Percent Daily Values can help you compare similar foods in order to
help determine what foods are best for you.
Reference values for nutrition labeling: How much should you get each day?
Nutrient Amount
Biotin 300 micrograms (mcg)
Calcium 1,000 milligrams (mg)
Chloride 3,400 mg
Chromium 120 mcg
Copper 2 mg
Folic acid 400 mcg
Iodine 150 mcg
Iron 18 mg
Magnesium 400 mg
Manganese 2 mg
Molybdenum 75 mcg
Niacin 20 mg
Pantothenic acid 10 mg
Phosphorus 1,000 mg
Riboflavin 1.7 mg
Selenium 70 mcg
Thiamin 1.5 mg
Vitamin A 5,000 international units (IU)
Vitamin B-12 6 mcg
Vitamin B-6 2 mg
Vitamin C 60 mg
Vitamin D 400 IU
Vitamin E 30 IU
Vitamin K 80 mcg
Zinc 15 mg
Total fat 65 g
Saturated fat 20 g
Cholesterol 300 mg
Total carbohydrate 300 g
Fiber 25 g
Sodium 2,400 mg
Potassium 3,500 mg
Protein 50 g
Source: Center for Food Safety and Applied Nutrition, 2002; National
Academy of Sciences
By Mayo Clinic staff
AN00284
April 27, 2005
© 1998-2005 Mayo Foundation for Medical Education and Research (MFMER). All
rights reserved. A single copy of these materials may be reprinted for
noncommercial personal use only. "Mayo," "Mayo Clinic," "MayoClinic.com,"
"Mayo Clinic Health Information," "Reliable information for a healthier
life" and the triple-shield Mayo logo are trademarks of Mayo Foundation for
Medical Education and Research.
================
http://www.babycenter.com/refcap/toddler/toddlerfeeding/1201019.html
How your toddler can get the nutrients he needs
? How much calcium does my toddler need each day, and why is it important?
? What are some good sources of calcium?
? How much iron does my toddler need, and why is it important?
? Is there a difference between animal sources of iron and plant sources
of iron?
? What are some good sources of iron?
? How much zinc does my toddler need, and why is it important?
? What are some good sources of zinc?
? How much vitamin D does my toddler need, and why is it important?
? What are some good sources of vitamin D?
? How much vitamin A does my toddler need, and why is it important?
? What are good sources of vitamin A?
? How much vitamin C does my toddler need, and why is it important?
? How can I help my toddler get more vitamin C?
How much calcium does my toddler need each day, and why is it important?
Your toddler needs 500 milligrams (mg.) of calcium a day. Calcium is key
for building strong bones and teeth, for promoting nerve and muscle
function, for helping blood clot, and for activating enzymes that convert
food into energy. Some experts believe that many children are falling short
of their calcium requirements, in part because juice and other nondairy
drinks are so popular that kids are drinking less milk.
What are some good sources of calcium?
Here are some of the best sources of calcium for your toddler:
Note: Milligrams will vary somewhat depending on brand, size of fruit or
vegetable, etc.
? 1/2 cup yogurt: 190 mg.
? 1/2 cup calcium-fortified orange juice: 175 mg.
? 1 tablespoon blackstrap molasses: 172 mg. (regular molasses: about 41 mg.
per tablespoon)
? 1/2 ounce cheddar cheese: 153 mg. * 1/2 cup milk: about 150 mg. (1/2 cup
chocolate milk: about 140 mg.)
Note: The American Academy of Pediatrics recommends sticking to whole milk
until your child turns 2.
? 1/2 cup fortified soy milk: 150 mg.
? 1/4 cup whole-milk ricotta cheese: 128 mg.
? 1/2 ounce jack cheese: 106 mg.
? 1/2 ounce Swiss cheese: 102 mg.
? 1/4 cup white beans: 80 mg.
? 1/4 cup cottage cheese: 68 mg.
? 1/2 ounce mozzarella: 75 mg.
? 1/2 slice cheese pizza: 59 mg.
? 1/2 cup calcium-fortified apple juice: 50 mg.
? 1/2 serving hot chocolate from mix prepared with water: 48 mg.
? 1/4 cup collard greens: 88 mg.
? 1/4 cup pudding (homemade from mix or scratch): 75 mg. (ready-to eat
varieties: about 50 mg.)
? 1/3 cup O-shaped multigrain cereal: 32 mg.
? 1/4 cup spinach, cooked: 73 mg.
? 1/4 cup frozen yogurt: 52 mg.
? 1/4 cup cooked macaroni and cheese (from a packaged mix): 50 mg.
? 1/2 orange: 25 mg.
? 1/4 cup ice cream: 46 mg.
? 1/4 sweet potato, mashed: 17 mg. * 1/4 cup tofu: 102 mg.
(Note: Tofu varies in nutrients, depending on the type. This figure is for
tofu made with calcium sulfate and magnesium chloride.)
? 1/4 cup broccoli: 15 mg.
A few tips for maximizing calcium intake:
? Use milk instead of water when making cereals and soups.
? Use evaporated milk in place of regular milk in recipes ? it has twice
the calcium of regular milk.
? Add yogurt to fruit salads; nonfat milk powder to pancake batter, sauces,
and smoothies; and cheese to vegetables, sauces, and mashed potatoes.
? Buy calcium-fortified juice, bread, and cereal.
How much iron does my toddler need, and why is it important?
Your toddler needs 7 mg. of iron every day. Iron is important for making
hemoglobin, the oxygen-carrying red pigment in blood, and myoglobin, a
pigment that stores oxygen in muscles. Lack of iron can cause anemia, which
can result in fatigue, weakness, and irritability. Iron also affects brain
development. Iron deficiency is the most common nutritional deficiency in
the United States.
Is there a difference between animal sources of iron and plant sources of
iron?
Yes. Heme iron ? the kind you get from animal sources such as meat, fish,
shellfish, and poultry ? is easily absorbed by the body. But the body needs
help to absorb non-heme iron ? the kind found in non-animal sources like
dark green leafy vegetables, legumes, fortified breads and grains, and
dried fruits. (Egg yolks also contain iron, mostly non-heme.)
You can increase the amount of non-heme iron the body absorbs by serving it
with foods that contain heme iron, or with foods rich in vitamin C, such as
orange juice, oranges, strawberries, red peppers, papaya, broccoli,
grapefruit, cantaloupe, tomatoes, mangoes, and potatoes.
What are some good sources of iron?
Here are some of the best sources of iron:
Note: Milligrams will vary somewhat, depending on brand, cut of meat, etc.
? 1/4 cup sea vegetables: 9 to 21 mg.
? 1/3 cup fortified, ready-to-eat cereal: 4.5 mg.
? 1/3 cup fortified oatmeal: 4 mg.
? 1/4 cup soybeans: 2.2 mg.
? 1/4 cup baked beans with pork and tomato sauce: 2 mg.
? 1/4 cup navy beans: 1.2 mg.
? 1 ounce steak: 1 mg.
? 1 ounce shrimp: .9 mg.
? 1/4 cup garbanzo beans: .8 mg.
? 1/2 medium-sized hamburger (1.5 oz.): .9 mg.
? 1/4 cup black beans: .9 mg.
? 1 tablespoon wheat germ: .5 mg. iron * 1/4 cup tofu: .9 mg.
(Note: Tofu varies in nutrients, depending on the type. This figure is for
tofu made with calcium sulfate and magnesium chloride.)
? 1/2 large egg: .3 mg.
? 1 ounce breast of chicken: .2 mg.
How much zinc does my toddler need, and why is it important?
Your toddler needs 3 mg. of zinc a day. Zinc is needed in more than 70
enzymes that aid digestion and metabolism. And children who don't get
enough zinc risk stunting their growth. Keep in mind, though, that zinc
deficiencies are rare in this country.
What are some good sources of zinc?
Here are some of the best sources of zinc:
Note: Milligrams will vary somewhat, depending on brand, cut of meat, etc.
? 1/4 cup baked beans with pork and tomato sauce: 3.5 mg.
? 1/2 medium-sized hamburger: about 2 mg.
? 1 ounce steak: about 1.7 mg.
? 1 tablespoon wheat germ: about 1 mg.
? 1/4 cup whole-milk ricotta cheese: .7 mg.
? 1/3 cup bran flakes: between .8 mg. and 1.4 mg., depending on the brand *
1/4 cup tofu: .6 mg.
(Note: Tofu varies in nutrients, depending on the type. This figure is for
tofu made with calcium sulfate and magnesium chloride.)
? 1/4 cup garbanzo beans: about .6 mg.
? 1/4 cup lentils: about .6 mg.
? 1/4 cup limas: .4 mg.
? 1/4 cup corn: .2 mg.
? 1 large egg yolk or 1/2 whole large egg: .3 mg.
How much vitamin D does my toddler need, and why is it important?
Surprisingly, the requirement for vitamin D ? 200 IUs or 5 micrograms per
day ? is the same from birth to age 50. Vitamin D helps the body absorb
minerals like calcium and builds strong teeth and bones. It's called the
"sunshine vitamin" because the body can make it when the skin is exposed to
sunlight. But vitamin D production is prevented by smog, clouds, dark skin,
and sunscreen with an SPF of 8 or more, so it's a good idea to make sure
your child gets 200 IUs of vitamin D every day from food sources.
What are some good sources of vitamin D?
Here are some of the best sources of vitamin D:
Note: IUs will vary somewhat, depending on brand.
? 1 ounce salmon serving: 103 IUs
? 1 ounce tuna (canned in oil, drained): 200 IUs
? 1/2 cup fortified whole milk: 49 IUs
? 1 large egg yolk: 25 IUs
? 1/3 cup fortified, ready-to-eat cereal: 13 IUs
? 1/2 teaspoon fortified margarine: 10 IUs
How much vitamin A does my toddler need, and why is it important?
Your toddler needs 300 micrograms RAEs (retinal activity equivalents) of
vitamin A daily. Vitamin A plays an important role in vision and bone
growth, and helps protect the body from infections. Vitamin A also promotes
the health and growth of cells and tissues in the body, particularly those
in the hair, nails, and skin.
And about those rumors: Yes, carrots and other vitamin A-rich foods are
essential for good eyesight. And while it's possible to get too much
vitamin A from animal sources like liver, it's nearly impossible to
overdose by getting "too many" carotenoids, the orange and yellow pigments
in fruits and vegetables, like carrots. (Be sure to serve carrots cooked,
as raw carrots are a choking hazard for toddlers.)
What are good sources of vitamin A?
Here are some of the best sources of vitamin A:
Note: Micrograms will vary somewhat, depending on size of fruit or
vegetable.
? 1/4 cup mashed sweet potato: 646 mcg. RAE
? 1/4 cup cooked carrots: 336 mcg. RAE
? 1/4 cup butternut squash (cubed): about 286 mcg. RAE
? 1/2 cup fortified milk: 72.5 mcg. RAE
? 1/2 large egg: 35 mcg. RAE
? 1/4 cup cooked broccoli: 26 mcg. RAE
? 1/4 cup sliced mango: 16 mcg. RAE
How much vitamin C does my toddler need, and why is it important?
Your toddler needs 15 milligrams of vitamin C a day. Vitamin C helps form
and repair red blood cells, bones, and tissues. It helps keep your child's
gums healthy and strengthens his blood vessels, minimizing bruising from
falls and scrapes. Vitamin C helps heal cuts and wounds, boosts the immune
system, and keeps infections at bay. And it helps the body absorb iron from
plant-based foods. This vitamin is available in many foods, so deficiencies
are rare.
How can I help my toddler get more vitamin C?
Here are some of the best sources of vitamin C:
Note: Milligrams will vary somewhat, depending on size of fruit or
vegetable.
? 1/4 cup guava: 82.5 mg.
? 1/4 cup papaya: 47.5 mg.
? 1/2 medium orange: 30 mg.
? 1/4 cup broccoli: 30 mg.
? 1/4 cup orange juice: 25 mg.
? 3 whole medium strawberries: 21 mg.
? 1/4 grapefruit: 21 mg.
? 1/4 cup cantaloupe: 17 mg.
? 1/2 tomato: 11 mg.
? 1/4 medium mango: 7.6 mg.
? 1/2 banana: 5 mg.
? 1/4 baking potato (such as Russet): 5 mg. without skin, 6.5 with skin
? 1/4 cup spinach: 4.5 mg.
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