Vitamins
and minerals, also known as micronutrients, are vital to good health.
But how much do you really need? And is it best to get them from food
or from supplements? To help you decide, here's a rundown of some essential
nutrients.
Vitamins C and E. In recent years there has been a hullabaloo over the purported
benefits of antioxidants, including vitamins C and E. These vitamins, as well
as other antioxidant nutrients such as beta-carotene, have been associated with
protection from some chronic conditions, including heart disease, cancer, and
cataracts. As yet, however, there is no scientific proof that antioxidants prevent
these diseases.
The recommended daily intake of vitamin C, also called ascorbic acid, is 60 mg,
although research is ongoing to determine whether higher doses protect against
disease. High concentrations of vitamin C are found in several vegetables and
fruits, including green and red peppers, collard greens, broccoli, spinach, tomatoes,
potatoes, strawberries, and citrus fruits. So, it's relatively easy to get vitamin
C from food, especially if you eat the recommended five servings of fruits and
vegetables each day.
Vitamin E, however, is more difficult to get from diet alone, since it's found
mainly in vegetable oils, nuts, seeds, and wheat germ -- not exactly staples
of the American diet. The recommended dietary allowance for vitamin E is 30 IU
(international units) per day. But research has shown that levels of 100-400
IU per day, which are nearly impossible to get from the typical diet, may protect
against heart disease. The best bet is to see your doctor to determine your risk
and whether a vitamin E supplement is right for you.
Folate. Adequate intake of folate, a B vitamin, is important in preventing
neural tube birth defects. It may also offer protection against heart disease
by lowering blood levels of a substance called homocysteine. The recommended
daily intake is 400 mcg. Folate is found in fruits and vegetables, especially
leafy greens , legumes, and orange juice. Grain-based foods, such as wheat
flour, breads, and cereals are fortified with folic acid, which is the synthetic
form of folate. Public-health experts recommend all women capable of becoming
pregnant take a daily supplement containing 400 mcg of folic acid. For others,
eat a variety of foods rich in folate and fortified with folic acid, and
supplement if your diet is falling short.
Calcium. The mineral calcium is vital to bone health and can help
protect against bone-thinning osteoporosis and fractures. The recommended
daily intake for adults is 1,000 mg for people aged 19 to 50, and 1,200 mg
for people older than 50. The best food sources are low-fat milk, yogurt,
and cheese, and calcium-fortified orange juice. Eat at least three servings
a day of these foods to reach the recommended dose, otherwise take a supplement
to make up for what you're missing.
Vitamin D. Vitamin D is also crucial for bone health because it helps
the body absorb calcium. The recommended daily intake is 200 IU for people
younger than 50; 400 IU for people ages 51 to 70; and 600 IU for people older
than 70. Few foods contain significant amounts of vitamin D and the ones
that do, such as liver, butter, cream, and egg yolks, are generally not eaten
in large amounts. A good source is milk, since it's fortified with 100 IU
of vitamin D per cup. Fortified breakfast cereals and fatty fish are also
good choices. Your body can synthesize vitamin D from sunlight but not if
you use sunblock and not in the winter in northern climates. So, unless you
eat enough vitamin D-rich foods (and many people don't), take a supplement
to reach the recommended level for your age.
Multivitamin/mineral supplements. As long as you realize a "multi" isn't
a magic bullet for health and won't correct for a poor diet, it's fine
to take one -- and it can help make up for days when your diet isn't exactly
perfect. Skip the high-potency versions and stick with a basic multi that
offers no more than 10% of the daily value for each nutrient.
Important caveats to remember when considering supplements:
Supplements don't contain some of the other good stuff supplied by a balanced
diet, such as fiber and phytochemicals, and supplements won't correct for a diet
high in saturated fat and sodium.
Some is good, but more isn't better. Too much of certain nutrients, including
vitamins A and D, can be toxic, so don't overload.
Fancy, expensive supplements aren't necessarily a better buy. Check the
label and don't be lured by "special" ingredients or outlandish
claims. A generic or store brand is usually as good as a name brand.
Be sure to tell your doctor of any vitamin, mineral, or other dietary supplements
you are taking, especially if you are taking any medications.
If you have specific questions about the overall nutrient content of your diet,
see a registered dietitian. The American Dietetic Association can help you find
one in your area.
This health tip and more available at:
http://www.health.msn.com/
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