How
to Outsmart Nutrient Thieves
Did you know
that your lifestyle habits might rob you of key nutrients?
Despite your efforts to exercise regularly and eat a healthful
diet, certain behaviors can take away important nutrients
that your body needs and adversely affect your health.
Skipping meals and taking certain medications are two examples
of nutrient thieves. Here are a few others:
Cigarettes
In addition to increasing the risks for cancer and heart disease, cigarette
smoking can affect health in other ways. Numerous studies have found that
smokers have a 30 percent lower vitamin C level than nonsmokers. Researchers
believe that nicotine may interfere with vitamin C absorption. There is
also some thought that nicotine boosts metabolic rate, therefore increasing
the rate that vitamin C is metabolized. Individuals who smoke need 100
milligrams of vitamin C (versus 60 milligrams for non-smokers) every day.
Your diet should include daily servings of vegetables and fruits such as
broccoli, spinach, strawberries and oranges, all excellent sources of vitamin
C. Other important nutrients for smokers include vitamin E which is found
in oils, and folic acid which is abundant in orange juice and fortified
cereals.
Alcohol
Heavy drinking (more than two drinks daily) can increase the risk for cirrhosis
of the liver, and cancers of the mouth and esophagus. Even moderate drinking
can adversely affect health. Alcohol is a diuretic, causing the loss of
water-soluble vitamins like B complex and C. Foods to eat more of that
contain the B vitamins include whole grains, and meat. Alcohol is also
a gastric irritant and can lessen appetite. This can make if difficult
for someone who is drinking considerable amounts of alcohol to obtain other
important nutrients in their diet. Eating food while drinking alcoholic
beverages can lessen its irritating effects on the stomach.
Over-the-counter
medications
A number of medications can affect the absorption of certain nutrients. Antacids
can prevent the absorption of calcium, iron, and vitamin A. These nutrients
adhere to the magnesium or aluminum in the antacid, and consequently, are not
assimilated into the body. To counteract these effects, it is best to take
an antacid a couple of hours after eating a meal.
Laxatives
can also hamper the absorption of nutrients. Those containing
mineral oil can lead to a loss of vitamins A, D, and E.
These fat-soluble vitamins dissolve in the oil and pass
out of the body without being absorbed. Certain diuretics
and aspirin can lead to a loss of potassium. Individuals
taking these drugs on a regular basis should increase their
consumption of potassium-rich foods like oranges, bananas,
and potatoes.
Exercise
Finally, even exercise can increase the need for certain vitamins and minerals.
Heavy exercise can promote iron loss. This can be of particular concern
to women, who have increased need for the mineral. Eating foods rich in
iron such as green leafy vegetables, meat, and dried fruits can help combat
this problem. Avid exercise enthusiasts have increase need for riboflavin,
a B vitamin necessary for the synthesis of energy-yielding ATP. Good sources
of this nutrient include meat, dairy products, and green leafy vegetables.
|
