Monday, June 3, 2013

Beauty Foods: Do I need to take vitamins?

Question on ABC World News: 
Do supplements improve health?

The doctors asked said no, with the exception of Folic Acid, Vitamin D and Calcium. 

Dr. Donald Hensrud, associate professor of preventive medicine and nutrition at Mayo Clinic said, "For most dietary supplements there is not a lot of evidence they improve health, including multivitamins." The best way to get vitamins is by eating healthy foods, not by taking vitamin pills. Fruits and veggies not only contain vitamins, they contain plant nutrients such as antioxidants to protect against cancer and other diseases. 3-5 servings of vegetables and 2-4 servings of fruits are recommended for each day. 

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Vitamin A helps to strengthen membranes and fight infections. It is also responsible for helping to provide better vision and with jawbone and tooth formation. Vitamin A is found in egg yolks, liver, yellow vegetables, kale, beet and turnip greens, carrots, bell peppers,sweet potato and spinach.

Vitamin B consists of 12 vitamins, including Folic Acid, that help in releasing energy from food, detoxify organs and helping to promote proper metabolism. It is also aids nervous system functions. Vitamin B is found in dairy products, liver, nuts, fish, wheat germ, egg yolks and green, leafy vegetables, bananas and pears, brown rice and fermented soybean products such as tofu, miso and soy sauce.

Vitamin C helps in the healing of wounds, strengthening of blood vessels, building of collagen, fighting of infections and is an antioxidant. Vitamin C is found in brightly colored fruits and vegetables such as broccoli, sweet green peppers, strawberries and citrus fruits.

Vitamin D is made by the body from sunlight and helps utilize calcium and phosphorous for the formation of strong bones, teeth and healthy skin. Vitamin D is made when unprotected skin is exposed to the sunlight. About 15 minutes twice a week. It is found in fish liver oils, seafood, egg yolks, shitake mushrooms and in fortified foods like cereals, milk, yogurt and orange juice.

Vitamin E strengthens capillary walls, rejuvenates blood, provides oxygen to all organs and helps in the internal and external healing of skin lesions. It is an antioxidant. Vitamin E is found in wheat germ, wheat germ oil, whole grain baked goods, nuts, bran, seeds, unrefined cereal, mango, turnip greens and broccoli.

Calcium is the main component of bones and teeth. It helps our heart, muscles and nerves work properly. It aids in efficient muscle contraction and blood clotting. It can also lower blood pressure. Calcium is found in dairy foods,  leafy green vegetables, oranges, tofu, peanuts, peas, baked beans, salmon, sardines, and almonds.

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