{"id":31528,"date":"2022-07-12T08:32:00","date_gmt":"2022-07-12T08:32:00","guid":{"rendered":"https:\/\/onvirtualgym.com\/uncategorized\/is-the-food-enough\/"},"modified":"2025-08-04T16:48:59","modified_gmt":"2025-08-04T16:48:59","slug":"is-the-food-enough","status":"publish","type":"post","link":"https:\/\/onvirtualgym.com\/en\/nutrition-en\/is-the-food-enough\/","title":{"rendered":"Is the Food Enough?"},"content":{"rendered":"

[et_pb_section fb_built=”1″ custom_padding_last_edited=”on|desktop” _builder_version=”4.27.4″ custom_padding_tablet=”50px|0|50px|0″ custom_padding_phone=”110px||||false|false” hover_enabled=”0″ transparent_background=”off” global_colors_info=”{}” disabled_on=”off|off|off” sticky_enabled=”0″][et_pb_row _builder_version=”4.16″ module_alignment=”center” custom_margin=”80px|||” custom_margin_tablet=”0px|||” custom_margin_phone=”-30px|||” custom_margin_last_edited=”on|phone” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.16″ custom_padding=”|||” global_colors_info=”{}” custom_padding__hover=”|||”][et_pb_post_title meta=”off” featured_image=”off” disabled_on=”off|off|off” _builder_version=”4.16″ title_font=”Arial|700||on|||||” title_text_align=”center” title_text_color=”#d41e41″ title_font_size=”43px” meta_text_align=”center” text_orientation=”center” max_width=”80%” module_alignment=”center” custom_margin=”0px|||” title_font_size_tablet=”43px” title_font_size_phone=”30px” title_font_size_last_edited=”on|phone” global_colors_info=”{}”] [\/et_pb_post_title][\/et_pb_column][\/et_pb_row][et_pb_row _builder_version=”4.16″ custom_margin_tablet=”” custom_margin_phone=”-30px|||” custom_margin_last_edited=”on|phone” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.16″ custom_padding=”|||” global_colors_info=”{}” custom_padding__hover=”|||”][et_pb_image src=”https:\/\/blog.onvirtualgym.com\/wp-content\/uploads\/2023\/03\/sera-alimentacao-suficiente.webp” alt=”Food” title_text=”is-food-enough” force_fullwidth=”on” align_tablet=”center” align_phone=”” align_last_edited=”on|desktop” disabled_on=”on|off|off” admin_label=”Image Desktop” _builder_version=”4.19.5″ box_shadow_style=”preset3″ box_shadow_color=”rgba(0,50,61,0.2)” global_colors_info=”{}”] [\/et_pb_image][et_pb_image src=”https:\/\/blog.onvirtualgym.com\/wp-content\/uploads\/2023\/03\/sera-alimentacao-suficiente-mobile.webp” alt=”Food” title_text=”is-food-enough” force_fullwidth=”on” align_tablet=”center” align_phone=”” align_last_edited=”on|desktop” disabled_on=”off|on|on” admin_label=”Image Mobile” _builder_version=”4.19.5″ box_shadow_style=”preset3″ box_shadow_color=”rgba(0,50,61,0.2)” global_colors_info=”{}”] [\/et_pb_image][et_pb_post_title title=”off” author=”off” date_format=”j F Y” comments=”off” featured_image=”off” disabled_on=”on|on|off” admin_label=”Desktop” _builder_version=”4.16″ meta_font=”Arial||||||||” meta_font_size=”18px” meta_line_height=”0em” text_orientation=”right” global_colors_info=”{}”] [\/et_pb_post_title][et_pb_post_title title=”off” author=”off” date_format=”j F Y” comments=”off” featured_image=”off” disabled_on=”off|off|on” admin_label=”Mobile” _builder_version=”4.16″ title_font=”||||||||” title_text_align=”right” title_font_size=”5px” meta_font=”Arial||||||||” meta_text_align=”right” meta_font_size=”8px” meta_line_height=”0em” text_orientation=”right” custom_margin=”-10px|||” global_colors_info=”{}”] [\/et_pb_post_title][\/et_pb_column][\/et_pb_row][et_pb_row column_padding_mobile=”on” admin_label=”row” _builder_version=”4.16″ background_size=”initial” background_position=”top_left” background_repeat=”repeat” custom_padding=”0px|0|0|0|false|false” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.16″ custom_padding=”|||” global_colors_info=”{}” custom_padding__hover=”|||”][et_pb_text _builder_version=”4.17.4″ text_font=”Arial||||||||” text_text_color=”#00323d” global_colors_info=”{}”]<\/p>\n

Often, when one reflects on daily eating habits, there is always doubt as to what we eat and the nutrients we receive for the proper functioning of the body:<\/p>\n

\u201cIs the food enough to meet my needs for certain vitamins and minerals?\u201d<\/em><\/p>\n

Usually the answer is yes! Food is sufficient to meet the needs. There are some exceptions where the body does not have the absorption capacity to meet adequate levels. These situations are included in some clinical conditions and, when this is not the case, they should be duly noted and referred to, and therefore do not reflect the majority of the population. <\/p>\n

So let\u2019s look at some examples and understand that good eating habits are enough to meet the body\u2019s daily needs.<\/p>\n

 <\/p>\n

An adult over the age of 19 years has a daily requirement of 75 mg of vitamin C for women and 90 mg for men. The table below shows the foods that are rich sources of this vitamin (per 100 g of food), as well as their measurements (weight per unit\/portion). <\/p>\n

 <\/p>\n\n\n\n<\/p>\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n
Food <\/td>\n

<\/strong><\/p>\n

Vitamin C (100 g) *<\/strong><\/td>\n<\/tr>\n
Potato, boiled (1 medium unit \u2013 90 g) <\/td>\n11 mg<\/td>\n<\/tr>\n
Sweet potato, baked (1 serving spoon \u2013 60 g)<\/td>\n25 mg<\/td>\n<\/tr>\n
Beetroot (1 unit \u2013 120 g)<\/td>\n12 mg<\/td>\n<\/tr>\n
Broccoli, boiled (1\/2 plate \u2013 130 g)<\/td>\n18 mg<\/td>\n<\/tr>\n
Red cabbage, raw (1\/2 plate \u2013 50 g)<\/td>\n57 mg<\/td>\n<\/tr>\n
Spinach, raw (1\/2 plate \u2013 40 g)<\/td>\n35 mg<\/td>\n<\/tr>\n
Pepper, raw (1 medium unit \u2013 200 g)<\/td>\n90 mg<\/td>\n<\/tr>\n
Tomato, raw (1 medium unit \u2013 135 g)<\/td>\n20 mg<\/td>\n<\/tr>\n
Pineapple (1 slice \u2013 70 g)<\/td>\n16 mg<\/td>\n<\/tr>\n
Blackberry (1 cup \u2013 150 g)<\/td>\n16,5 mg<\/td>\n<\/tr>\n
Clementine (1 unit \u2013 100 g)<\/td>\n40 mg<\/td>\n<\/tr>\n
Orange (1 small unit \u2013 100 g)<\/td>\n57 mg<\/td>\n<\/tr>\n
Melon (1 slice \u2013 100 g)<\/td>\n26 mg<\/td>\n<\/tr>\n
Nectarine (1 unit \u2013 130 g)<\/td>\n37 mg<\/td>\n<\/tr>\n
Strawberries (1 cup \u2013 125 g)<\/td>\n47 mg<\/td>\n<\/tr>\n
Kiwi (1 small unit \u2013 80 g)<\/td>\n72 mg<\/td>\n<\/tr>\n
Tangerine (1 unit \u2013 80 g)<\/td>\n32 mg<\/td>\n<\/tr>\n
Grapefruit (1 unit \u2013 300 g)<\/td>\n43 mg<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

[\/et_pb_text][et_pb_text _builder_version=”4.17.4″ text_font=”Arial||||||||” text_text_color=”#00323d” global_colors_info=”{}”]<\/p>\n

* Values of Vitamin C per 100 g of edible part, referenced by the Food Composition Table of the National Institute of Health Doutor Ricardo Jorge.<\/p>\n

 <\/p>\n

By analysing the table, we can see that by consuming only some of the foods on a daily basis, we can meet our Vitamin C needs.<\/p>\n

Example 1: <\/strong><\/span>1 grapefruit (300 g) daily provides 129 mg of Vitamin C;<\/p>\n

Example 2: <\/strong><\/span>\u00bd plate of red cabbage (50 g) + \u00bd pepper (100 g) provides around 119 mg of Vitamin C.<\/p>\n

Considering that there are some losses of Vitamin C, either by cutting\/peeling or by exposure of the food to light and oxidation, it would still be possible to meet the daily consumption needs of this micronutrient. It is important to note that only one meal was taken into account, and by increasing the consumption of the food presented, the Vitamin C content provided to the organism is much higher than that indicated in the examples. <\/p>\n

 <\/p>\n

In the case of Vitamin D, in addition to eating, there is also the variable of sun exposure which contributes to a better synthesis of this vitamin. However, eating does influence the levels of this nutrient in the body. For an adult under 50 years, the recommended intake is between 10 and 15 \u03bcg. Let\u2019s take a look at the food with the highest Vitamin D content: <\/p>\n

 <\/p>\n\n\n\n<\/p>\n\n\n\n\n\n\n\n\n
Food <\/td>\n

<\/strong><\/p>\n

Vitamin D (100 g)*<\/strong><\/td>\n<\/tr>\n
Fresh tuna, grilled (1 fillet \u2013 200 g) 9.4<\/td>\n4,7 \u03bcg<\/td>\n<\/tr>\n
Salmon, cooked (1 fillet \u2013 135 g) 14.85<\/td>\n11 \u03bcg<\/td>\n<\/tr>\n
Plaice, grilled (1 fillet- 100 g) 11<\/td>\n11 \u03bcg<\/td>\n<\/tr>\n
Sea bass, grilled (1 unit\u2013 160 g) 10.72<\/td>\n6,7 \u03bcg<\/td>\n<\/tr>\n
Seam bream, grilled (1 unit\u2013 150 g) 11.85<\/td>\n7,9 \u03bcg<\/td>\n<\/tr>\n
Medium-fat sardine in olive oil (1 drained can \u2013 80 g) 7.04<\/td>\n8,8 \u03bcg<\/td>\n<\/tr>\n
Medium-fat Sardine, grilled (2 units \u2013 120 g) 13.2<\/td>\n11 \u03bcg<\/td>\n<\/tr>\n
Rainbow trout (1 unit \u2013 200 g) 44<\/td>\n22 \u03bcg<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

[\/et_pb_text][et_pb_text _builder_version=”4.17.4″ text_font=”Arial||||||||” text_text_color=”#00323d” global_colors_info=”{}”]<\/p>\n

* Values of Vitamin D per 100 g of edible part, referenced by the Food Composition Table of the National Institute of Health Doutor Ricardo Jorge.<\/p>\n

In this case, as an example, if we eat an average of 6 meals which include fish (varied \u2013 within the examples given) as one of the main constituents, we have an intake per meal of 15,26 \u03bcg (on average), which means we get approximately 13 \u03bcg of vitamin D as a daily average, in addition to what is synthesised through sun exposure, mentioned above.<\/p>\n

 <\/p>\n

Therefore, we should eat plant-origin food such as vegetables and various fruits to meet the vitamin C needs, and eat fish frequently, as it is the food group with the highest vitamin D content, to ensure that the daily values are met.<\/p>\n

 <\/p>\n

Nutritionist, Jacinta Mendes
3341N<\/p>\n

[\/et_pb_text][\/et_pb_column][\/et_pb_row][\/et_pb_section][et_pb_section fb_built=”1″ admin_label=”CTA Desktop” _builder_version=”4.16″ global_colors_info=”{}”][et_pb_row column_structure=”1_2,1_2″ custom_padding_last_edited=”on|desktop” _builder_version=”4.16″ custom_margin=”||||false|false” custom_margin_tablet=”” custom_margin_phone=”” custom_margin_last_edited=”on|desktop” custom_padding=”0px|140px|0px|140px|false|true” custom_padding_tablet=”” custom_padding_phone=”” global_colors_info=”{}”][et_pb_column type=”1_2″ _builder_version=”4.16″ global_colors_info=”{}”][et_pb_code _builder_version=”4.16″ text_orientation=”right” width=”100%” custom_margin=”55px||||false|false” custom_margin_tablet=”” custom_margin_phone=”” custom_margin_last_edited=”on|desktop” custom_padding=”|0px||||” custom_padding_tablet=”” custom_padding_phone=”” custom_padding_last_edited=”on|desktop” custom_css_main_element=”font-family: Arial;||font-weight: normal;||font-size: 18px;||line-height: 0.6;” global_colors_info=”{}”]Stop using paper in your Gym! \"Form<\/pee>Innovate your Reservations method! \"Form<\/pee>Optimise your Team’s productivity! \"Form<\/pee>Simplify Nutrition Monitoring! \"Form<\/pee>Increase Retention Rate! \"Form<\/pee>[\/et_pb_code][et_pb_button button_url=”https:\/\/blog.onvirtualgym.com\/en\/formulario-blog-ovg\/” button_text=”See a demo!” button_alignment=”right” _builder_version=”4.16″ custom_button=”on” button_text_size=”16px” button_text_color=”#00323d” button_border_width=”2px” button_border_radius=”4px” button_letter_spacing=”0px” button_font=”Arial|600|||||||” button_use_icon=”off” custom_margin=”40px||||false|false” custom_margin_tablet=”” custom_margin_phone=”” custom_margin_last_edited=”on|desktop” custom_padding=”8px||8px||false|false” custom_padding_tablet=”” custom_padding_phone=”” custom_padding_last_edited=”on|desktop” global_colors_info=”{}”][\/et_pb_button][\/et_pb_column][et_pb_column type=”1_2″ _builder_version=”4.16″ 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Would you like to know more information about Food?
Follow us in this article and get to know these tips that we have for you! <\/p>\n","protected":false},"author":6,"featured_media":28170,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"on","_et_pb_old_content":"","_et_gb_content_width":"","footnotes":""},"categories":[693],"tags":[741],"class_list":["post-31528","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition-en","tag-nutrition-en-2"],"yoast_head":"\nIs the Food Enough?<\/title>\n<meta name=\"description\" content=\"Food is enough to meet our needs, but there are some exceptions where the body is unable to absorb it.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/onvirtualgym.com\/en\/nutrition-en\/is-the-food-enough\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta 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