Dear Lil,
Very good information/ Thanks and the last sentence where it says if you
have any questions ask your Doctor is important. .Thank you for the info
and the reminder.
God Bless You
marty
> Lillian wrote:
>
> Healthy Eating: Week Five
>
> Essential Nutrients: What and How Much You Need
>
> By Jennifer Pitzi Hellwig
>
> 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 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 antioxidants, including vitamins C and E. These vitamins, along
> with other antioxidant nutrients such as beta-carotene, have been
> associated with protection against some chronic conditions, including
> heart disease, cancer and cataracts. As yet, however, there is no
> scientific proof that antioxidants prevent these diseases.
>
> [Image]
> [Interactive] Food & Nutrient Profiler find good sources of key
> nutrients
> [Image]
>
> The recommended daily intake of vitamin C (also called ascorbic
> acid) is 60 milligrams, although research is ongoing to determine
> whether higher doses protect against disease. Vitamin C in high
> concentrations is 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 from food, especially if you eat the recommended five servings of
> fruits and vegetables each day.
> Vitamin E, however, is more difficult to get in the diet, 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 to 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 micrograms. 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 supplement containing 400 micrograms 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 osteoporosis and fractures. The recommended daily
> intake for adults is 1,000 milligrams for people aged 19 to 50 and
> 1,200 milligrams 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 since 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 100 percent 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.
>
> Warmly, lillian
>
> We invite you to take a look at our
> Album.
> www.angelfire.com/sc/molangels/index.html
>
> ( Very informational, good tips, Molers pictures, art work and much
> more....
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