Should We Take Vitamin and Mineral Supplement?
Many people take a number of supplements on a daily basis. Often they are in doses that are not needed or recommended. Read on, to learn a little more about some of the most common vitamins. If we have a balanced diet, we will get the required amount of vitamins and minerals without costly supplements.
Vitamin A is fat soluble strong antioxidant that is stored in the liver. Good sources are liver, cheese, full cream milk, butter and fortified margarine. Vitamin A is also obtained from carotene that is found in green leafy vegetables, carrots and pumpkin. Vitamin A is necessary in maintaining eye, skin, bone health and the immune system.
Vitamin B3 is Niacin or nicotinic acid. It is water soluble and is not stored in the body. It is needed to convert carbohydrates into energy ,while maintaining nerves, digestion, skin, hair and eyes health. It can help raise the good cholesterol-HDL. We need more B vitamins when we are stressed. Protein rich foods give us tryptophane, a precursor to niacin. Corn is the only cereal that is low in niacin.
Vitamin E is also fat soluble so it is found in oils, wheat germ, leafy green vegetables, sardines, egg yolks, nuts and seeds. Vitamin E is a strong antioxidant that can help to boost the immune system and protect the heart.
Vitamin C is known as ascorbic acid. It is important in maintaining collagen and in assisting in healing. A lack of Vitamin C can lead to bleeding gums and greater susceptibility to infection. Good sources are broccoli, citrus, capsicum, tomatoes, kiwi fruit, and strawberries.
Vitamin B5 is Pantothenic acid and is water soluble. It is necessary to sustain life. It is part of the basic cycles in the body that are critical in the metabolism and synthesis of carbohydrate, proteins, and fats. Small quantities of pantothenic acid are found in nearly every food, with high amounts in wholegrain cereals, legumes, eggs and meat.
Vitamin K has an important role in blood clotting.
People at risk of thrombosis can be put on anticoagulant medications (eg Warfarin)There is an interactions between vitamin K and anticoagulants. The level of vitamin K from food should be consistent to help stabilise the required dose of anticoagulant medication.
Large amounts of Vitamin K are found in green leafy vegetables, especially cabbage, broccoli and lettuce. Wheat bran, cheese, egg yolk and liver contain lesser amounts.
Iron is responsible for transporting oxygen around the body. Insufficient iron in the diet will lead to tiredness, lethargy and anaemia.
Zinc is better absorbed from animal foods than vegetables.
More than 1 - 2 tablespoons of unprocessed bran per day could interfere with zinc absorption. Good Sources of zinc are eggs, beef, lamb and beans
If we eat a well balanced diet with the largest range of foods possible, emphasizing whole grains, fruit, vegetables and nuts we will have all the vitamins we need. Because vitamins are so important in the over all maintenance and running of our bodies, we can't afford to be lacking in any one of them. Eat a diet that is particularly rich in colour, as these will be the highest in vitamins and antioxidants. Antioxidants help prevent the formation of free radicals that lead to cancer, aging and illness. We are what we eat.
Added to site on : Monday, 20 December 2010