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RDAs/ vitamin and mineral requirements vs. fruit and veg variety

Answered on August 19, 2014
Created August 01, 2012 at 6:38 PM

Am I correct in thinking that the main reason behind "eat a variety of fruits and vegetables" is to ensure a full nutrient portfolio?

I've put my meals into FitDay and over the week I get pretty much double of triple of the RDA of everything apart from vitamin D and magnesium (which I supplement anyway).

The vegetables/fruits I eat are:
Broccoli
Spinach
Green bell pepper
Onion
Raspberries
Blueberries
Mushrooms

I don't get bored of eating from a (reasonably) limited pool of foods and I have no thyriod issues (cruciferous), so am I right in thinking I have my all bases covered?

Af2662fc82df87952abb3fdf16b20aa4

(410)

on August 02, 2012
at 08:39 AM

Are there any other vegetables that you could recommend that I add sometimes into my diet? I'm a student, I eat twice a day and I use just 1 saucepan and 1 wok (2 hobs, no oven) so I use very much a "throw it all in the wok until it's cooked" method. I don't eat things like lettuce and cucumber because as far as I can tell they're just water, but should I be adding in cabbage, kale or other similar things? I'm on a limited budget and need "bang for my buck" so to speak.

Af2662fc82df87952abb3fdf16b20aa4

(410)

on August 01, 2012
at 07:08 PM

I take a multivitamin, O3 supplement and magnesium, calcium, vit D combined supplement just in case too.

F5be4be097edc85690c12d67ee1a27c0

(1884)

on August 01, 2012
at 06:41 PM

Vitamins are just to supplement. They should be thought of as an insurance net for when you don't cover your bases.

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3 Answers

2
5ccb98f6ae42ce87e206cf3f6a86039f

(11581)

on August 01, 2012
at 09:02 PM

The study of nutrition and which vitamins, minerals and phyto-chemicals are essential or important is still quite young. A major reason to eat a wide variety is to obtain the important nutrients we don't yet know.

Af2662fc82df87952abb3fdf16b20aa4

(410)

on August 02, 2012
at 08:39 AM

Are there any other vegetables that you could recommend that I add sometimes into my diet? I'm a student, I eat twice a day and I use just 1 saucepan and 1 wok (2 hobs, no oven) so I use very much a "throw it all in the wok until it's cooked" method. I don't eat things like lettuce and cucumber because as far as I can tell they're just water, but should I be adding in cabbage, kale or other similar things? I'm on a limited budget and need "bang for my buck" so to speak.

0
0a9ad4e577fe24a6b8aafa1dd7a50c79

on August 01, 2012
at 11:36 PM

There are non-vitamin and non-mineral compounds in those foods that detoxify/cleanse our body in various ways. They might be free radical scavengers or increase glutathione production or bind to heavy metals. This is where plants belong in the human diet - as foods that cleanse us. Animal foods withotu exception are more nutritious and easily absorbed.

0
6f7dff370a9178fc54125dc9ccde5c36

on August 01, 2012
at 06:53 PM

There is some evidence that the food we eat is less nutritious than it once was before mass agriculture. Our soil is depleted and our fruits and veggies are perhaps lacking nutrients. I supplement my diet with a high quality multi (mega food because it's not made with isolates) and things like fish oil, probiotics, and other things if I get sick.

Af2662fc82df87952abb3fdf16b20aa4

(410)

on August 01, 2012
at 07:08 PM

I take a multivitamin, O3 supplement and magnesium, calcium, vit D combined supplement just in case too.

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