YWN Health Column: Vitamins

Some call them the magic bullets. They come in various shapes, sizes and colors. Sometimes they can get expensive, depending upon exactly what you are buying. Vitamin supplements are used by 43% of the American population, and they are often thought of as some kind of magic formula towards good health. But, how true are these perceptions?

Vitamins and minerals are food components that serve as coenzymes in the metabolic reactions that release energy, transport and consume oxygen, and maintain cell integrity. They contain nutrients that your body can’t manufacture and therefore must get from food. They come in 2 basic categories: water-soluble and fat-soluble. Fat-soluble vitamins tend to accumulate in the body, whereas water-soluble vitamins don’t. We need all the vitamins (A-K) to help in all the different functions that the body must perform all day long (see the accompanying chart for specific functions of each vitamin). Without them, conditions ranging from birth defects and inadequate blood clotting to hair loss can occur. The question is, how is the best way to get all of these essential vitamins into your system?

There is little doubt that getting your vitamins through a proper diet that involves a variety of foods, including vegetables, fruits, whole grains and beans, can give you all the vitamins you need and lower your risk of disease, especially cancer. A recent U.S. government study that was published in the July 1st, 2010 issue of the Annals of Internal Medicine showed that taking supplements had no effect whatsoever in reducing cancer or cardiovascular disease. This is as opposed to those who get their vitamin intake through food, as shown by an American Institute of Cancer Research study in 1997 that examined 4,500 studies and found that eating a healthy diet was a better course than taking supplements.

If you don’t eat properly, one multi-vitamin per day is a good idea, according to Dr. Walter Willett of Harvard University. However, no supplements can take the place of getting your vitamins through food and having them absorbed into the body through digestion.

Being vigilant and ingesting a wide variety of foods will help you consume all the necessary vitamins and minerals you need to “add hours to your day, days to your year and years to your life.”

Vitamins
Vitamin	RDA Men	RDA Women	Best Sources	Functions
A (carotene)	900ug	700ug	Yellow or orange fruits and vegetables, green leafy vegetables, liver, dairy products	Formation and maintenance of skin, hair and mucous membranes; helps you see in dim light; promotes healthy bone and tooth growth
B1 (thiamine)	1.2 mg	1.1 mg	Fortified cereals and oatmeal, meats, rice and pasta, whole grains, liver	Helps body release energy from carbohydrates during metabolism, growth and muscle tone
B2 (riboflavin)	1.3 mg	1.1 mg	Whole grains, green leafy vegetables, organ meats, milk, eggs	Helps body release energy from protein, fat and carbohydrates, during metabolism
B6 (pyridoxine)	1.3 mg	1.3 mg	Fish, poultry, lean meats, bananas, prunes, dried beans, whole grains, avocados	Helps build tissues and aids in metabolism of protein
B12 (cobalamin)	2.4ug	2.4ug	Meats, milk products, seafood	Aids cell development, functioning of nervous system and metabolism of fat and protein
Biotin	30ug	30ug	Cereal/grain products, yeast, legumes, liver	Involved in metabolism of protein, fats, carbohydrates
Choline	550mg	425mg	Milk, liver, eggs, peanuts	A precursor acetylcholine, essential for liver function
Folate (folic acid, folacin)	400ug	400ug	Green leafy vegetables, organ meats, dried peas, beans, lentils	Aids in genetic material development, red cell production
Niacin	16mg	14mg	Meat, poultry, fish, enriched cereals, peanuts, potatoes, dairy products, eggs	Involved in carbohydrate, protein, and fat metabolism
Pantothenic Acid	5mg	5mg	Lean meats, whole grains, legumes, vegetables, fruits	Helps release energy from fats and carbohydrates
C (ascorbic acid)	90mg	75mg	Citrus fruits, berries, vegetables-especially peppers	Essential for structure of bones and cartilage, muscle and blood vessels; helps maintain capillaries and gums and aids in absorption of iron
D	5ug	5ug	Fortified milk, sunlight, fish, eggs butter, fortified margarine	Aids in bone and tooth formation; helps maintain heart action and nervous system
E	15mg	15mg	Fortified and multigrain cereals, nuts, wheat germ, vegetable oils, green leafy vegetables	Protects blood cells, body tissue, and essential fatty acids from harmful destruction
K	120ug	90ug	Green leafy vegetables, fruit, dairy products and grains	Essential for blood clotting functions

Alan Freishtat is an A.C.E. CERTIFIED PERSONAL TRAINER and a LIFESTYLE FITNESS COACH with over 15 years of professional experience. He is the co-director of the Jerusalem-based weight loss and stress reduction center Lose It! along with Linda Holtz M.Sc. and is available for private consultations, assessments and personalized workout programs. Alan also lectures and gives seminars and workshops. He can be reached at 02-651-8502 or 050-555-7175, or by email at [email protected]

Check out the Lose It! website at www.loseit.co.il. US Line: 516-568-5027