National Nutrition Month

March 2021

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National Nutrition Month

March is National Nutrition Month! What we put in our bodies every day affects all aspects of our wellbeing. Vitamins perform countless roles in the body; they strengthen bones, heal wounds, boost your immune system, convert food into energy, and repair cellular damage. Knowing what vitamins do, where you can find them and how to best absorb them is beneficial for maintaining optimal health!


Vitamins are classified by how they are absorbed and stored in the body. Vitamins A, D, E and K are only soluble in fats. Vitamin C and B vitamins are soluble in water. The body can store fat-soluble vitamins in the liver and fatty tissue, but since excess water-soluble vitamins are excreted through urine, they should be consumed more often.
How do vitamins work? - Ginnie Trinh Nguyen

Fat Soluble Vitamins

Vitamin A: There are several forms of vitamin A, one active form that is commonly known is retinol. Vitamin A is essential for vision, cell division/growth and for the health of skin.

Vitamin D: Two forms - vitamin D2 comes from plants and vitamin D3 the body synthesizes when the skin is exposed to UV rays from the sun. The body must have vitamin D in order to absorb calcium, therefore vitamin D promotes the growth of strong bones and teeth.

Vitamin E: Helps maintain healthy red blood cells, muscle tissue, protects the lungs from pollutants and regulates the synthesis of vitamin C and DNA.

Vitamin K: Allows the liver to manufacture blood proteins that are essential to blood clotting.

Water Soluble Vitamins

Vitamin C: Necessary to make and maintain collagen, strengthens blood vessel walls, increases iron absorption and promotes the healing of wounds and burns.

B Vitamins:

Thiamin (B1) - Helps the body break down and release energy from food, helps maintain normal digestion, appetite, and proper nerve function.

Riboflavin (B2) - Aids in food metabolism and adrenal function.

Niacin (B3) - Essential for energy metabolism, keeps your nervous system and skin healthy.

Pantothenic Acid (B5) - Needed to metabolize energy, aids in synthesizing antibodies, cholesterol, hemoglobin and some hormones.

Pyridoxine (B6) - Promotes protein metabolism, proper nerve function and synthesis of red blood cells.

Biotin (B7) - Helps the body make fatty acids to turn food into energy.

Folate (B9) - Needed to make DNA & RNA, red blood cells and to synthesize certain amino acids.

Cobalamin (B12) - Also needed to make red blood cells, DNA, RNA and myelin for nerve fibers.

Where to find them

Vitamin A: Liver, cold-water fish (salmon), egg yolks, fortified milk and other dairy products.

Beta Carotene*: Orange and yellow vegetables like carrots, pumpkin, sweet potato, winter squash and dark leafy green vegetables.

Vitamin D: Mushrooms, fortified milk (cow, soy, oat), cod liver oil, egg yolks and fatty fish.

Vitamin E: Nuts, seeds, fortified cereals, eggs, and vegetable oils.

Vitamin K: Kale, Spinach, Broccoli, cabbage, collards, swiss chard and other leafy greens.

Vitamin C: Raw red peppers, citrus fruits, kiwis, and strawberries.

Vitamin B: Eggs, mushrooms, avocados, meat (especially liver).

*Beta Carotene is a carotenoid that the body can readily convert into vitamin A, comes from plant foods.

Carotenoids are responsible for the red, orange and yellow pigments that are produced by plants and are beneficial antioxidants that enhance your immune system.

Raw or Cooked?

Vegetables can offer different benefits when eaten raw or cooked. Knowing the difference can help you get the most nutrients from your food!

  • Raw red peppers provide more vitamin C because vitamin C breaks down with heat. But other antioxidants, like carotenoids, go up when red peppers are cooked.
  • Cooked mushrooms provide more nutrients than raw mushrooms because nutrients are more accessible after they have been cooked.
  • Cooked carrots contain more nutrients than raw, although raw carrots are still good for you!
  • Lightly blanching or steaming broccoli can release nutrients, but if you boil broccoli or cook it too long, you may leach out all the nutrients. Consuming broccoli raw is a healthy option as well!
  • Tomatoes have high amounts of lycopene, cooking tomatoes allows for better absorption of this carotenoid.
  • Garlic is better to consume raw. Cooking garlic deactivates its cancer-fighting compound it is known for.
  • Raw Onions also contain the anticancer compound garlic has. Onions contain bioflavonoids and sulphur compounds, which provide a range of health benefits. The bioflavonoids in onions begin to degrade under high heat, so if you cook them, do so at a lower heat.

2021 Wellness Speaker Series

Smola Consulting is proud to present our 2021 Wellness Speaker Series themed “Connecting to Life’s Purpose.” This event includes one speaker a month for March, April and May. There is NO COST for this event!

March 18th @ 7:00pm: Ben Harrow - Retired Special Forces Detachment Commander.

April 15th @ 7:00pm: Michael Lee - Yoga Therapist and Behavioral Scientist.

May 13th @ 7:00pm: Dr. Kerry Graff - Lifestyle Medicine Physician.

For more details, please view the 2021 Wellness Speaker Series Newsletter.

Register Now

Click here to register for the 2021 Wellness Speaker Series event!

2021 Wellness Speaker Series

Roasted Cabbage Wedges


  • 1 teaspoon caraway seeds, crushed
  • 1 teaspoon grated orange rind
  • 1/2 teaspoon crushed red pepper
  • 3/8 teaspoon kosher salt, divided
  • 1/4 teaspoon ground turmeric
  • 3 tablespoons unsalted butter, softened
  • 1 (3-lb.) head green cabbage
  • 1 tablespoon olive oil
  • Cooking spray
  • 2 tablespoons chopped fresh dill


  1. Preheat oven to 350°F.
  2. Combine caraway, rind, pepper, 1/8 teaspoon salt, turmeric, and butter in a small bowl. Chill 5 minutes or until slightly firm.
  3. Remove outer leaves of cabbage; discard. Cut cabbage vertically into quarters; cut each quarter in half to equal 8 wedges (leave core intact). Brush cabbage wedges evenly with oil. Heat a large skillet over medium. Coat pan with cooking spray. Add cabbage wedges to pan; cook 3 minutes on each side or until browned.
  4. Arrange cabbage wedges, cut sides up, on a baking sheet. Spread half of butter mixture evenly over cut sides of cabbage. Bake at 350°F for 25 minutes. Remove pan from oven; spread remaining half of butter mixture over wedges. Bake at 350°F for 20 minutes or until tender. Sprinkle with remaining 1/4 teaspoon salt and dill. Serve immediately.

"To eat is a necessity, but to eat intelligently is an art." -Francois de la Rochefoucauld

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