Tag Archives: dietary recommendations

These Vitamin-Rich Foods Can Replace Supplements

Most of us believe we don’t get enough of key vitamins like C or D, so we turn to dietary supplements to bolster our vitamin values, however, this isn’t always the best plan of action. Many people don’t realize that dietary supplements aren’t regulated by the FDA the same as medications are, and therefor often contain unwanted and unlisted filler ingredients, or can interfere with health conditions or medications a person is taking (check out our Dietary Supplements Under the Microscope feature for more reading on the topic). But there is a way around this!

A Safer Way to Boost Vitamin Intake

The small percentage of people who have physician-diagnosed vitamin deficiencies may have to take supplements if they have problems absorbing the vitamins organically, however for most of the population, supplements simply aren’t necessary. If you wish to avoid or discontinue taking vitamin supplements, there is a simple and healthier alternative: make sure to include certain vitamin-rich foods in your daily diet.

Recommended Vitamin Daily Values

According to the National Institutes of Health (NIH) the respective recommended daily values (DVs) of various vitamins for healthy people (who are over 4 years of age and not pregnant) are as follows:

Vitamin C: 60 mg
Vitamin B6:
2 mg
Vitamin B12: 6 µg
Vitamin K: 80 µg
Vitamin A
: 5,000 IU
Vitamin D: 400 IU
Vitamin E: 30 IU

Eat These Foods Daily to Replace Supplements

It is easy to reach your recommended daily value (DV) by routinely including these healthy foods in your diet: 

Vitamin C
* 1 orange contains 116% of your recommended DV of vitamin C
* 1 yellow bell pepper contains over 500% of your vitamin C DV!
* 1 cup of broccoli contains over 130% of your DV of vitamin C

Vitamin B6* 3 oz of tuna contains 44% of your DV
*3 oz of turkey contains 34% of your DV
* 1 banana contains %21 of your DV

Vitamin B12
3 oz of clams contain over 1000% of your vitamin B12 DV
1 cup of fortified breakfast cereal contains 100% of your B12 DV
* 3 oz of rainbow trout contains 90% of your DV

Vitamin K
1/2 cup of kale or other leafy green veggies contains 100% of your DV
1/2 cup Brussels sprouts contain 98% of your DV
1/2 cup of prunes contain 65% of your vitamin K DV

Vitamin A
A serving of sweet potato contains over 200% of your vitamin A DV
A serving of carrots contains over %100 of your DV

Vitamin D
Salmon contains over 200% of your DV (as well as lots of omega-3 fatty acids)!
100 g of sardines contain over 120% of your DV
Shiitake mushrooms contain 39% of your DV of vitamin D 

Vitamin E
100 g of almonds contain 127% of your DV of vitamin E
100 g of sunflower seeds contain 176% of your DV

So there you have it! Plenty of foods you can eat daily to avoid taking unnecessary supplements. Simply click on the vitamin headings to see more foods that are rich in each vitamin. Thanks for visiting DocChat! If you have any health-related questions, our exceptional board certified DocChat physicians are on standby 24/7/365!

Your Kidneys Work Hard – What Can You Do For Them?

Millions of Americans are effected by kidney disease and poor kidney function, but fortunately there are measures you can take to help protect your kidneys against disease.

What Is Kidney Disease?

Chronic kidney disease (CKD), also known as kidney failure or chronic renal disease, is a condition where your kidneys slowly lose the ability to function. During the more advanced stages of the disease, a sufferer may need a kidney transplant or kidney dialysis to stay alive. CKD affects nearly 26 million Americans, with millions of others at risk of developing it. The main causes of CKD are unchecked, chronically high blood pressure and diabetes.

Symptoms of CKD

Some of the main symptoms of kidney failure are loss of appetite, nausea and vomiting, unexplained swelling in ankles or legs, trouble passing urine or passing less urine, fatigue, puffiness around eyes, feeling generally unwell, shortness of breath or extreme itchiness (without allergies). Many of these symptoms are vague and can be attributed to less serious illnesses. However, if you are experiencing these symptoms without cause, you should talk to your doctor (or one of ours) today.

Tips To Help Your Kidneys Fight Disease

While these measures may not fully eliminate your risk of developing kidney disease (or stop progression completely), they will certainly help you protect those vital organs as much as possible. Such measures include:

  1. Moderate your alcohol intake – drinking elevates not only your cholesterol, but also your blood pressure. Drinking too much causes chronically elevated levels which can contribute to kidney failure over time. The CDC defines moderate drinking as 1-2 drinks a day, so for the sake of your kidneys, you’d be best advised to keep your drinking below this cap.
  2. Keep hydrated – don’t make your kidneys work too hard by becoming under-hydrated. Make sure you get the recommended 5-8 glasses of water daily!
  3. Maintain proper nutrition – cutting down on junk and fatty foods and following a balanced, cholesterol-friendly diet (see suggestions below) is the best plan of action to avoid or lessen kidney damage. Another nutrition tip? Drastically cut down on salt intake.
  4. Be cautious of OTC supplements – some herbal supplements have been known to cause issues with the kidneys, it is always a good idea to check with your doctor (or one of DocChat’s highly qualified physicians) before beginning new supplements.
  5. Stay fit and active – getting regular exercise is a great way to help keep the body in tip top condition. It will also help regulate blood pressure and cholesterol to healthier levels, which will subsequently help your kidneys in the long run. Plus, it is a good idea to shed as many extra pounds as you can because obese people run a much higher risk of developing CKD.
  6. Be careful with certain meds – some medications such as NSAIDS (when used frequently) or even long term use of antibiotics can cause kidney problems or exacerbate existing kidney issues, so use caution and talk to your doctor about the risks before starting.
  7. Control potential contributing conditions – If you already have type 1 or type 2 diabetes, you should work to control your condition, or it will lead to major kidney complications if left unmonitored. Over half of diabetics develop kidney damage, so take good care of your condition and hopefully those statistics will start to lower.
  8. Get screened regularly – regular checkups and bloodwork will alert your doctor to any changes or issues with your kidneys, these are especially important if you have kidney disease in your immediate family, if you have high blood pressure or cholesterol, if you have to use antibiotics or NSAIDS frequently because of other conditions, or if you have prediabetes or diabetes.
  9. Quit smoking – similarly to other health issues, smoking can cause or exacerbate kidney problems because of the harmful chemicals the body is ingesting. If you are a smoker and are concerned about kidney health, talk to your doctor about ways to quit today.

Diet Dos And Don’ts For Kidney Health 

Foods that will increase your cholesterol are not good choices for kidney health as high cholesterol and blood pressure are among the chief contributors to CKD. Some dos and don’ts for kidney health include:

  • For meatsDo eat: oily fish and baked, grilled or boiled skinless turkey or chicken
  • Don’t eat: fatty meats like sausages or beef dishes
  • For oils and greaseDo use: extra virgin olive oil
  • Don’t use: too much butter, lard or certain oils such as coconut
  • For your dairy share – Do eat: skim milk and reduced fat yogurts
  • Don’t eat: heavy creams or too much hard cheese
  • For sweets – do Eat: fruit like avocado
  • Don’t eat: high-fat, high-sugar baked goods and candy

There you have it – some of the precautions you can take to lower your risk of developing (or worsening) chronic kidney disease. Stay happy and healthy! Thanks for visiting DocChat.


How To Thrive With Diabetes

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If you have been diagnosed with diabetes then it is time to take a critical look at what factors made you vulnerable to the disease. The genetic factor obviously leaves you more prone to developing diabetes, but the risk is definitely increased by unhealthy lifestyle choices, being overweight, and having low activity levels.

A diagnosis of diabetes should not be taken lightly, learning to live with a chronic illness means mentally accepting the fact that you have to implement some lifestyle changes. Whether it is Type 1 or Type 2 diabetes, the chances of harm to your body will decrease if you adopt a few healthy lifestyle habits. New anti-diabetic medicines are being created to combat the disease, but no matter how advanced the drugs – your lifestyle still plays a dominant role.

Living with Diabetes

Diabetes has been extensively studied and is a disease one can live with for as long as one takes medication on time and in the right manner and follows a healthy lifestyle. All the medicine and lifestyle changes have one goal, to keep your blood glucose level under control. These habits will help you lead a healthy life and help you manage your condition.

Dietary Recommendations for Diabetics

As a known diabetic, you must learn how different kinds of foods affect your blood sugar levels. The amount of food you consume and the combinations of food also matter. Curb your carbohydrate consumption and try to eat foods that have a low-glycemic index. Make every meal a well-balanced one. The following is a list of low-glycemic foods that you should include in your diet:
· Eggs- source of high-quality protein
· Chicken or Turkey- Lean cuts, skinless and preferably grilled
· Vegetables-carrots, broccoli, green beans
· Low processed grains
· Increase good fats- olive oil and avocados
· Nuts-almonds, walnuts, pecans

Preventing Health Complications Brought on by Diabetes

Diabetes exposes you to life-threatening complications. However, you can avoid these by making a few changes such as:
· Low alcohol consumption
· Quit smoking
· Take medications strictly as directed
· Always wear a medical alert bracelet
· Monitor your glucose level, blood pressure, and weight regularly

Remain Active and Energetic

Make exercise a part of your daily routine. The increase in physical activity will keep you blood sugar in check and reduce the risk of coronary artery disease. Your nervous system will also stay healthy. Try to aim for about 30 minutes of aerobics about 5-6 times in a week.

It is important that you keep an eye on your blood sugar level if you want to stay healthy. Moreover, telemedicine can be of help as you can get in touch with an expert without having to bear any sort of trouble.