Very Important Vitamins
We all know vitamins are needed for good health but did you know that some vitamins stand out due to their health promoting benefits? While you might be tempted to just take a multivitamin, its best if you obtain vitamins from food – in this issue we will take a look at vitamin superstars and where you can find them.
If you do take a mutivitamin, look for one that has 100 percent of the Dietary Reference Intakes (DRI) for most vitamins. Be careful of supplements that have greater than 200 percent or 300 percent of the DRI, and be especially cautious of ones that have 1,000 percent of the DRI.
Top 5 Vitamins
Vitamin C – Vitamin C is an important antioxidant which helps fight free radicals. Free radicals are implicated in aging and disease. Vitamin C also helps keep your skin, teeth and gums healthy as well as helps your body absorb iron. It has also been shown to help lessen the severity and duration of colds. Aim for 75 mg a day for women and 90 mg a day for men. Vitamin C rich foods include citrus fruits, strawberries, bell peppers, cantaloupe, broccoli, tomatoes, mangoes, cauliflower and spinach.
Vitamin A – Vitamin A plays an important role in vision, skin, reproductive and bone health and helps keep your immune system strong. Plant sources of Vitamin A contain carotenoids such as beta carotene, a powerful antioxidant that helps fight disease such as certain cancers. Aim for 2,333 IU a day for women and 3000 IU a day for men. Be careful not to exceed 10,000 IU’s of preformed vitamin A such as retinal (animal derived vs. carotenoids). Vitamin A rich foods include liver, fortified milk products and cereals. Carotenoid rich foods include orange, yellow and green fruits and vegetables such as cantaloupe, apricots, mangoes, spinach, broccoli, kale, turnip greens, carrots, sweet potatoes and pumpkin.
B Vitamins – In particular, folate, B12 and B6. B vitamins may help lower homocysteine levels. High homocysteine levels are implicated in heart disease and are an independent risk factor for heart disease and stroke. B6 and B12 are also involved in growth and development, metabolism of carbohydrates, proteins and fats, immune and nervous system function and red blood cell development. Aim for 1.3 mcg of B6 and 2.4 mcg of B12 a day. Foods rich in B vitamins include lentils, legumes, nuts, vegetables and fortified breads and cereals. B12 is only naturally occurring in animal products so it is important for vegetarians to obtain B12 from fortified foods and/or a multi-vitamin.
Folate – Folate deserves it own spotlight due to its other important qualities! Folate is used to make red blood cells and DNA and is important during growth spurts and during pregnancy. Folate helps prevent neural tube defects and spinal bifida during pregnancy and may help prevent certain cancers. If you are of childbearing age and plan to have children, it is important that you get enough folate. Aim for 400 mcg per day (800 mcg if you are pregnant). Foods rich in folate include leafy greens, beans, peas, peanuts, citrus fruits, asparagus and fortified breads and cereals.
Vitamin D – Like calcium, vitamin D plays a vital role in building strong bones. Vitamin D is made by a chemical reaction between the skin and sunlight. Combined with calcium it boosts bone mineral density, lowers bone loss and helps prevent fractures. There is growing concern that many people fall short of the recommendations due to sunscreen use and for those who live in places where winter sunlight is not strong enough. Vitamin D is also being studied for other disease fighting capabilities – from certain cancers to diabetes. Aim for 800 – 1000 IU a day. Vitamin D rich foods include fortified cereals, fortified milk products and fatty fish. And, don’t forget to head outside to enjoy some sunlight!
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Please note: The information in this article is not to be followed asmedical advice, diagnosis or treatment. Please consult with your physicianor primary health practitioner for information regarding your own personalhealth and necessary treatments.
