"It is important to get vitamins and minerals from wholesome foods. However, even people with the best intentions of eating a healthy diet sometimes fall short of their daily nutrient intake."Consuming a healthy diet is important to ensuring optimal intake of all essential vitamins and minerals. All vitamins and minerals have important functions in the body. Special attention should be paid to antioxidants because of their role in disease prevention.
What are antioxidants and why are they important to the body?
Antioxidants are specific vitamins and minerals that contribute to good health and protection against the onset of certain health problems. Antioxidants receiving the most attention include beta-carotene (which forms vitamins A in the body), vitamin C and vitamin E. Some trace minerals also act as antioxidants. These include selenium, copper, zinc and manganese. Antioxidants work alone and in teams to protect the body. Antioxidants help protect healthy cells from damage and help the body counteract the effects of free radicals. Free radicals are oxygen by-products that are produced when the body cells burn oxygen. Free radicals are also formed in the body by environmental factors such as cigarette smoke, burns, pollution and ultraviolet light. Free radicals can damage or attack healthy body cells and tissues. Normally the body will break down free radicals. If free radicals form faster than the body can break them down, damage to cells and tissue may occur. They also are capable of damaging DNA, which is your body's master plan for reproducing cells. Once free radicals damage these healthy cells and tissue, the body is more susceptible to the onset of certain health problems. Antioxidants help the body clean up the free radicals, which cause damage in the body, and convert them to harmless waste products that are eliminated before they do any damage. Research indicates that antioxidants may even help to reverse some of the damage already done.
What health problems can antioxidants help to protect from?
Antioxidants can help protect the body from many health problems. These include certain types of cancer, artery and heart disease, cataracts, arthritis, stroke, osteoporosis and some deterioration that goes along with the normal aging process.
How much is needed of each of these antioxidant vitamins for optimal health and protection?
The best approach to making sure you get all of your antioxidants is to eat a healthy, well-balanced diet. A well-balanced diet should include plenty of fruits and vegetables (at least five servings per day). Fruits and vegetables provide essential vitamins, minerals, fiber and other important nutrients, including antioxidants. A well-balanced diet should also include at least three servings per day of whole-grain foods. Whole grains also provide essential nutrients including antioxidants. Following the food guide pyramid offers a reliable and easy-to-use plan to make sure you receive the necessary servings of all the food groups needed for optimal health. Each separate antioxidant comes from a different source of healthy food and requires diverse amounts for optimal health and protection.
Beta-caroteneis not toxic in any amount, but large amounts of vitamin A supplements in other forms can be. The body gets vitamin A in two forms. In the form of retinol, it comes from animal products such as liver, fish oil, eggs and milk. In the form of carotenoids, it comes from plant foods and is considered an antioxidant. Beta-carotene is a carotenoid, and is found in red, yellow and orange fruits and vegetables. It is also found in some dark-green leafy vegetables. The Reference Daily Intake (RDI) for vitamin A is 5,000 IU (International Units) for healthy adults.
Vitamin C is a water-soluble vitamin. Vitamin C is found in plant foods. All citrus fruits are excellent sources. Other good sources include other fruits and vegetables such as berries, melons, peppers, many dark-green leafy vegetables, potatoes and tomatoes. The RDI for vitamin C is 75 milligrams for women and 90 milligrams for men. People who smoke need an additional 35 milligrams per day. It is recommended not to get more than 2,000 milligrams per day for adults.
Vitamin Eis a fat-soluble vitamin. Vitamin E works to protect vitamin A, beta-carotene and vitamin C in foods from destruction by oxygen. The mineral selenium enhances the antioxidant capabilities of vitamin E. Vitamin E is found in vegetable oils such as soybean, corn and safflower oils. It is also found in margarine, salad dressings, nuts, seeds and wheat germ. Leafy-green vegetables contribute a small amount. The RDI for vitamin E is 15 milligrams for both men and women. It is recommended not to get more than 1,000 milligrams per day for adults. Food sources of selenium include seafood, liver, meat and grains.
Should I take a supplement to ensure I get enough antioxidants?
It is important to get vitamins and minerals from wholesome foods. However, even people with the best intentions of eating a healthy diet sometimes fall short of their daily nutrient intake. If you take a supplement, choose a vitamin-mineral combination; take the supplement in the recommended doses; don't be lured by extra ingredients like choline, inositol, lecithin, PABA, herbs and enzymes (they add to the cost but offer no proven nutritional benefits); and ensure that the amount of nutrients is close to 100 percent of the RDI. It is also important to remember that no dietary supplement provides the full compliment of vitamins, minerals and other essential nutrients found in food. If you use a supplement, use it to supplement only and not to replace foods or food groups!
There is still not enough research to prove whether adding additional amounts of antioxidants through supplements is beneficial. There are also questions as to the side effects of taking supplemental antioxidants over long periods of time. Mega or large doses of these vitamins is not recommended. Healthy people should not routinely exceed upper intake levels of any vitamin and/or mineral. The recommended doses should be followed.
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