IT’S been 11 days since the Rat came out of its ancient lair to rule over humans.
Friends say nothing’s new in the New Year. Another friend is exhausted from taking care of his ailing mother. To help him, I came up with 11 nutrients for the 11th day of the year. Anybody can actually use the items on the list to nurture a loved or just give themselves a lift in 2020.
A vitamin is good for the eyes.
Sources: orange and yellow fruits and vegetables.
Application: Fill a soft taco with shredded carrots, flaked roasted chicken and chopped tomatoes and onions. Drizzle with sauce of choice.
B vitamin is good for iron absorption.
Sources: peppers, whole grains, bananas, garlic, liver, beans and potatoes.
Application: Ginamay is a familiar Cebuano dish. This stew consists of cubed pork and liver, potatoes, carrots and bell peppers.
Calcium is good for bones and teeth.
Sources: milk, milk products and tofu.
Application: Serve milk over ice fof a change. Grill tofu and serve with green salad.
Chromium is a hero for glucose control.
Sources: whole grains, vegetables, beef, chicken and apples.
Application: An apple a day, yes, you know that. Pair the fruit with a soup made with carrots, chicken, cabbage and taro.
Vitamin supports the immune system.
Sources: citrus fruits, guavas and green peppers.
Application: Guava juice spiked with juices of lemon and orange.
D vitamin is good for the bones.
Sources: morning sunshine, eggs, mushroom and fish.
Application: Upgrade packaged ramen with mushrooms, sliced pork and whole egg.
E vitamin is good for blood circulation and the heart.
Sources: nuts, tomatoes and sunflower seeds.
Application: Sprinkle oatmeal with raisins (as substitute for sugar), almonds and sunflower seeds.
Folic acid helps prevent birth defects and helps in cell renewal.
Sources: green leafy vegetables, asparagus, broccoli, legumes such as lentils and mung beans, peas and citrus fruits.
Application: Cebu’s utan Bisaya is an excellent way to get this important nutrient. Utan monggos (whole mung bean soup) is also good.
Iron builds muscles and keeps the blood healthy.
Sources: liver, clams, soybeans, oyster, lentils, mung beans and alugbati.
Application: Saute alugbati and top with cubed, fried tofu.
K vitamin helps in blood coagulation.
Sources: leafy greens and broccoli.
Application: Steam broccoli and serve with mayo-garlic dip or dip of choice.
Zinc supports the immune system and fertility.
Sources: seafood, cashew nuts, beans and dark chocolate (just one tiny cube).
Application: Sprinkle cashews on fried rice. Eat seafood three times a week.