That's Fit

A recent study published in the American Journal of Clinical Nutrition revealed that 25 percent of Americans are vitamin B6 deficient.

This vitamin is essential for a healthy heart and immune system, as well as optimal brain function, says a recent Women's Health article. To get the RDA of 1.3 milligrams, the folks at Women's Health suggest adding the following foods to your diet:

• 4 oz yellowfin tuna = 1.18mg
• 1 banana = .68mg
• 4 oz roasted chicken breast = .64mg
• 4 oz salmon or cod = .52mg
• 1 cup cooked spinach = .44mg
• 1 cup avocado = .41mg

If none of these foods appeal to you (no pun intended with the banana), you may also want to try popping a multi-vitamin each day, as most contain about two milligrams of B6.

When you're grabbing a meal on the run, most of us know better than to order our meal with fries. Why? They're loaded with fat and sodium, and will make a big caloric dent in our daily intake.

But when a sandwich isn't enough, what can we get to go with our fast food entree? Most places now offer sides of stuff like salad, fruit or other healthy fare. And at Wendy's, you can even enjoy potatoes without having to order them deep-fried and covered in salt -- you can order a baked potato on the side.

But are baked potatoes a healthier option than fries? One would think so, based on the fact that they're cooked in the oven instead of the deep fryer. But what baked potatoes lack in deep-fried goodness, they make up for with add-ons like sour cream, bacon bits, butter and cheese. Still, how bad can it be? You tell me.

The Journal of Nutrition released a study suggesting that vitamin B6 may help protect men against colorectal cancer.

Reviewing the dietary intake of over 81,000 Japanese adults, researchers found that men with the highest level of vitamin B6 had a 31-percent lower risk of developing colorectal cancer than men with the lowest intake of this B vitamin. The researchers also discovered that drinking more than 5 ounces of alcohol per week doubled the risk of this type of cancer in men with lower B6 consumption levels.

Vitamin B6 is found in chicken, liver, legumes, whole grains, pork, and nuts. Are you sure you're getting enough?

Got PMS? Then you probably have cravings as well, especially for sweet or salty foods. But as much as chocolate sounds like a good idea during that week leading up to your period, it's not -- at least not in high doses. Salt, alcohol, and caffeine can exacerbate your symptoms and leave you feeling more miserable than before. If you really want to beat the bloating, cramping, and irritability, choose foods rich in these nutrients instead:

• calcium and magnesium: may improve mood and reduce bloating
• vitamin B6: may relieve depression and breast tenderness
• magnesium: is thought to regulate serotonin
• manganese: may relieve irritability, tension, and depression

In addition, drinking chamomile tea can relieve muscle spasms caused by cramping and drinking it can be soothing and relaxing. So you can still eat your way through that week leading up to your period (in moderation, of course), but by choosing the right foods you can reduce or eliminate some of those miserable symptoms.

When sitting down to eat in your favorite restaurant which steak do you order. Beef or Tuna? Tuna is a nutritious source of protein and omega-3 fatty acids. Everyday we learn more about the health benefits of tuna. Mercury is not the public health risk that some claim. No studies have shown that fish consumption has led to dangerous levels of mercury within the human body. Studies show that eating fish high in omega-3 fatty acids may reduce people's overall risk for developing heart disease. Tuna is also a very good source of vitamin B6.

So weigh out the benefits of nutrients in 4 ounces of tuna versus lean organic beef.

4 ounces of tuna contains:
tryptophan 0.38g
selenium 53.07 mcg
protein 33.99g
vitamin B3 (niacin) 13.54mg
vitamin B6 (pyridoxine) 1.18mg
vitamin B1 (thiamin) 0.57mg
phosphorus 277.83mg
potassium 645.25mg
magnesium 72.58mg
omega 3 fatty acids 0.33g

4 ounces of lean organic beef contains:
tryptophan 0.36g
protein 32.04g
vitamin B12 (cobalamin) 2.92mcg
zinc 6.33mg
selenium 27.67mcg
phosphorus 269.89mg
vitamin B6 (pyridoxine) 0.49mg
iron 4.05mg
vitamin B3 (niacin) 4.44mg
vitamin B2 (riboflavin) 0.35mg