Vitamins and Minerals
| There is increasing evidence multivitamins do not protect against cancer, heart disease and premature death. Researchers from the government funded Women’s Heath Imitative studying more than 161,000 women found found no disease preventing benefits between women who took a multivitamin and those who did not.
Consumer Reports on Health – May 2009 |
Vitamin and mineral supplements are a multi-billion dollar a year business. Some health and nutrition specialists say they are essential for good health while others claim they are unnecessary for a healthy person eating a balanced diet. The key words here arehealthy and balanced diet. Vitamins and minerals sold over-the-counter are classified as dietary supplements. It is possible to eat a diet with the right proportions of carbohydrates, protein and fat and still not get all the vitamins and minerals your body needs. For example, citrus, broccoli, bell peppers and Brussel sprouts are high in vitamin C. You can develop vitamin C deficiency by not eating enough foods high in vitamin C. Hundreds of years ago sailors on long voyages developed scurry which was linked to a vitamin C deficiency. Limes and other citrus became a necessity on long voyages. The term limey originated when British sailors on long voyages carried limes on board to prevent scurvy. Vitamin D deficiency causes pernicious anemia and reduced calcium absorption. Diets high in processed foods and fast foods can cause a vitamin or mineral deficiency.
Taking supplements can prevent diseases associated with vitamin and mineral deficiencies. But obtaining a majority of your vitamins and minerals from supplements or taking too high a dose can cause series health problems and in some cases death. Vitamins and minerals can be toxic in high doses. The table below lists vitamins and minerals your body needs and their primary roles. The Recommended Dietary Allowance (RDA) is based on scientific research and presented by the Food and Nutrition Board of the National Academy of Science. To make matters more confusing, in 1993 the FDA establish the U.S. Recommended DAILY Allowance (US RDA) as a reference for nutrition labeling. The US RDA includes a safety factor which exceeds the actual requirement for most individuals. When it comes to vitamins and minerals the saying if a little is good for you a lot must be better does not apply. Ongoing research continues to refine the appropriate levels of vitamins and minerals required by men, women, children and adults.
While supplements are a convenient way of obtaining vitamins and minerals, they are a poor substitute for bad dietary habits. Taking a vitamin C supplement is not the same as eating broccoli, peppers, oranges or grapefruit. Vegetables and citrus fruits provide vitamin C, carbohydrates and dietary fiber. Vitamin C supplements provide zero energy and fiber. Another popular supplement is omega-3 fatty acids which is abundant in fatty fish. Eating fish provides omega-3 fatty acids and protein; the supplement provides zero protein. Vitamin and mineral supplements do not provide carbohydrates, protein, fat, fiber and micronutrients your body needs. Groups requiring supplements:
- Are on a doctor supervised very low calorie diet
- Can not or do not eat foods containing the vitamins and minerals they need
- Do not eat enough of the foods containing the vitamins and minerals they need
Water Soluble Vitamins
Fat Soluble Vitamins
Essential Minerals