Common Nutrient Misconceptions

By Lizzie Streit, MS, RDN, LD

Some foods have become almost synonymous with the nutrients they boast. Milk is often equated with calcium, while orange juice is seen as a superior source of vitamin C.

Sure, foods that are touted as a good source of something—whether it’s vitamins, minerals, fiber, or a macronutrient—do provide that nutrient. But they’re not the only, and maybe not even the best, source of it.

Read on to learn about the most common nutrient misconceptions and what other foods you can enjoy to increase your intake of certain nutrients.

1.      Oranges and their juice are the best sources of vitamin C.

It’s often recommended to drink orange juice or eat more citrus fruits to boost intake of immune-supporting vitamin C. But did you know that some fruits and vegetables actually contain more vitamin C than citrus?

One medium orange contains 116% of the Daily Value (DV) for vitamin C, while ½ cup (4 ounces) of orange juice provides 104% of the DV. The following foods have about the same or higher amounts of vitamin C:
- Red bell pepper: 253% of the DV in 1 medium pepper
- Kiwi: 106% of the DV in 1 fruit
- Brussels sprouts: 124% of the DV in 1 cup
- Strawberries: 162% of the DV in 1 cup of sliced strawberries
- Potato: 121% of the DV in 1 large potato

2.      Milk is the only good source of calcium.

Whether you heard it from the “Got Milk?” campaign, your doctor, or your mom, the advice to drink milk to get enough calcium is ubiquitous in our society. However, there are many other foods, including non-dairy options, that are rich in this bone-building mineral.

One cup of milk provides 30% of the DV for calcium. Here are some other calcium-rich foods:
- Chia seeds: 18% of the DV in 2 tablespoons
- Dried figs: 20% of the DV in 1 cup
- Bok choy: 14% of the DV in 2 cups (raw, shredded)
- Collard greens: 26% of the DV in 1 cup (boiled)
- Almonds: 10% of the DV in ¼ cup
- White beans: 12% of the DV in 1 cup (cooked)
- Yogurt: 18% of the DV in a single-serve container of plain Greek yogurt

3.      Eat bananas to get more potassium.

Bananas are usually the first food recommended to those who need to up their potassium intake, such as athletes recovering from intense exercise or those with high blood pressure.

One medium banana has 12% of the DV for potassium, but these foods contain the same amount or more of this important electrolyte:
- Swiss chard: 27% of the DV in 1 cup (cooked)
- Artichoke: 13% of the DV in 1 medium artichoke
- Beets: 12% of the DV in 1 cup
- Sweet potato: 24% of the DV in 1 large baked sweet potato
- Avocado: 20% of the DV in 1 cup (sliced)
- Parsnips: 14% of the DV in 1 cup (sliced)

Note from Healthy For Life Meals: Our freshly crafted meals contain many of the foods on this list. Get started with one of our plans today to enjoy a variety of delicious foods that provide the nutrients you need!