Re: very confused about vitamins, couple ???'s
If you are using Centrum or any otc multi-vitamins, there is no worry about over dosing...you are lucky if you are getting the minimum daily.
Unless you are eating your veggies raw or barely steamed, most of the nutritional benefits are lost in cooking. Consider the processing that most of our foods endure before we even purchase them, I have very little hope there is much left after cooking besides. I would tell you to skip the beef altogther, everything about it slows down your system especially during the digestive process and concentrate more on fish at least 3 times a week, steamed or baked.
I used to think of vitamins/minerals as a supplement to the benefits derived in our foods being the priority but have changed that line of thinking especially after doing a major bumping up of my vitamin intake, focusing on the anti-oxidents...A, C, E, Selenium, etc...
Give your brain some food, take some B-50's or get a good supplement source book from the library and do your homework on this. And don't forget about the water...drink plenty of that....Solange