Folate is an extremely important nutrient, especially for pregnant women. Recommendations encourage women before and during pregnancy to have 400 mcg daily to prevent neural tube defects.
Vitamin C has been shown to reduce the complications and severities of colds, as well as improve immune function, skin health, and fetal development. Vitamin C also aids in the absorption of iron, so for those iron-deficient folks, including vitamin C at meals when you're consuming iron helps to make sure your body will absorb iron more efficiently!
Ex: Have a cup of vitamin-C rich, 100% orange juice in the morning with your iron-fortified cereal. OR Stir-fry iron-rich white beans with vitamin C-loaded red bell peppers (which actually have twice as much vitamin C as an orange).
Vitamin K is the imporant vitamin that helps our blood clot. We typically think of "clotting" as a bad thing (especially internally), but our bodies need to clot especially if we experience a cut or scrape. When you hear vitamin K think Clot.
Copper is found in many foods such as seafood, nuts, cocoa, and organ meats. This nutrient has been linked to proper bone health and a decrease in bone loss as we age. Most of us don't have to worry about having a copper deficiency since our bodies need very little of this nutrient, so supplementation is not recommended
This video gives you a great step-by-step guide on how to keep your kitchen and clothes clean while getting those pesky little pomegranate seeds out:
You can find pomegranates for about 2 for $3 during this time of year. Enjoy them on a salad, as a snack with nuts and seeds, sautéed in some whole grain rice, or sprinkled over some yogurt. Let me know what you think!