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| Food Facts |
Should You Supplement?
The Pros and Cons of Vitamin and Mineral Supplements
Do you need to take a vitamin and mineral
supplement? This is a difficult question to answer as it depends
on many factors including your age, sex, and possible familial
risk for a certain illness. Scientists know that certain vitamins
and minerals can help prevent assorted ills. However, what
is not known is whether the benefit of these vitamins and
minerals are the result of a single nutrient or combinations
of nutrients or other factors. Before you consider taking
a supplement, first examine your lifestyle habits such as
diet, your drinking habits and whether or not you smoke. You
should be eating five to seven servings of fruits and vegetable,
six or more servings of whole grains, and minimal (or no)
amounts of alcohol and caffeine which can rob your body of
certain nutrients. Next, discuss your plans with your healthcare
professional who understands your individual needs. The following
guide is a summary of what is currently known about the health
benefits and risks of the major nutrients.
| The
Nutrient |
Food
Sources |
Possible
Benefits |
Possible
Risks |
Beta-Carotene
(precursor to Vitamin A)
(rec. amt. 5000 IU) |
Leafy
greens, carrots, broccoli, strawberries, cantaloupe |
May
boost immune function, and ward off cancer and heart disease. |
Is
toxic at dosages above 50,000 IU. Symptoms can include
nausea, headache, vomiting, blurred vision, and joint
pain. Is believed safe up to 10,000 IU daily. |
Vitamin C
*(DV 60 mg) |
Citrus
foods like oranges, broccoli, cabbage, bell peppers and
leafy greens. |
May
lessen damage by free-radicals thus lowering cancer and
possibly heart disease risk. |
Dosages
of 10,000 mg can cause diarrhea and erosion of tooth enamel.
Is believed safe up to 1000 mg daily. |
Vitamin D
*(DV 400 IU) |
Vitamin
D fortified milk. Your body also manufactures vitamin
D when your skin is exposed to sunlight. |
May
halt osteoporosis. |
Dosages
of 5000 IU daily can damage kidneys and heart. Is believed
safe up to 1000 IU daily. |
Folic Acid
(DV 400 mcg) |
Leafy
greens, legumes, citrus fruits, enriched breads and cereals. |
Can
lower the risk of neural tube defects during pregnancy.
May reduce risk of cervical cancer and heart disease. |
Dosages
above 1000 mcg. can mask vitamin B12 deficiency.
Is believed safe up to 2000 mcg. daily.
Believed safe up to 1000 IU daily. |
Vitamin E
(DV 400 IU) |
Vegetable
oil, margarine and nuts. |
Helps
protect the body against damage by free radicals, reducing
heart disease and cancer risk. |
Believed
safe up to 1000 IU daily. |
Calcium
nausea, *(DV 1000 mg) |
Dairy
products, leafy greens, tofu, legumes. |
May
offer protection against osteoporosis. |
High
dosages can cause nausea, constipation, lethargy, abdominal
pain, and possibly urinary stones. Believed safe up to
1500 mg. daily. |
Iron
(DV 18 mg) |
Meat,
eggs, fortified cereals, breads, rice and pasta. |
Prevents
anemia. |
Dosages
exceeding 100 mg. can interfere with calcium and zinc
absorption which can lead to irregular heartbeat and liver
disease. Believed safe up to 20-50 mg. daily. |
* Daily Value-Reference
values established by the Food and Drug Administration to
help consumers construct a daily diet.
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