Micronutrients

Micronutrients

A balanced diet provides more than 50 important nutrients daily inadequate intakes of food cannot be compensated with vitamin / mineral supplements. Multivitamins may contain a fraction of the available micronutrients and none of the macronutrients (carbohydrates, proteins and fats) which provide essential energy to the body. Nor do they provide fiber. For many people vitamins may provide a psychological benefit and using vitamins is not harmful, providing the vitamins and minerals are supplemented in recommended amounts.

There are some instances where supplements are needed:

Vitamin D & Calcium for individuals who do not consume foods from the Milk and Milk Products group.

Vitamin D for individuals who do not include milk in their food intake but who do eat cheese and yogurt.

Iron & Folacin for pregnant and lactating (breast feeding) women.

Vitamin B12 for vegetarians who consume few if any foods from animal origin.

Vitamin B6 for women using oral contraceptives and to alleviate symptoms of premenstrual syndrome (PMS).

Fluoride for children over 6 months whose drinking water does not contain fluoride.

Calcium is an important nutrient. It provides strength and structure to the bones and teeth and is necessary for blood clotting and transmitting signals throughout the nervous system. Calcium also plays a role in the function of muscular and hormonal systems. Milk, yogurt, ice cream, cheese, vegetables (particularly green vegetables such as broccoli and spinach), and fish all contain calcium. Due to demands on the female body, girls and women must be particularly diligent about their calcium intake. Teenage girls require the same amount of calcium found in 2 1/2 to 3 1/2 glasses of milk per day ( 800 to 1000 milligrams or 2 1/2 to 3 1/2 ounces of calcium) and women need the equivalent of 2 1/3 glasses A milk per day (700 milligrams or almost 2 1/2 ounces of calcium), Because of the threat of osteoporosis, some experts have proposed that women should be receiving 1000 to 1500 milligrams (3 1/2 to 5 ounces) of calcium per day, or the equivalent of 3 to 4 cups of milk, For individuals allergic to dairy products or who simply do not like them, calcium supplements may be an altemative, Prior to embarking on this course of action a trained and knowledge able dietician should be consulted.

Make sure your diet contains an adequate source of iron. Iron plays a key role in keeping energy levels up, because it helps the blood transport oxygen from the lungs to the rest of the body Iron is not produced by the body , it must be ingested. Dietary sources of iron include: dark green vegetables; fruits, such as bananas, apricots, and blueberries , seeds, such as whole sunflower and sesame seeds, grains; eggs; red meat; and poultry. Although organ meats, such as kidney and liver, are high in iron, these organs filter and metabolize preservatives and toxins. Some of these substances are retained in the organs. Therefore, if too much is eaten, these same preservatives and toxins are ingested, Liver is also high in cholesterol.

Avoid the unnecessary use of antacids which may cause depletion of phosphorous and accompanying calcium stores, thus weakening the bones. Some antacids have been promoted as calcium supplements. A balanced diet of calcium rich food or the proper use of calcium supplements is preferable to the use of antacids.

Vitamins A, C, and E (antioxidants) help to quench agepromoting chemicals (oxygen free radicals) released by the body Many scientists believe these free radicals, which cause a reaction known as oxidization, to be among the major factors in aging. It is thought that damage to cells and molecules can be prevented by the ingestion of vitamin antioxidants which act like a SMA T. team isolating terrorists. Supplements may be useful in reasonable but not excessive doses, although this is controversial. Excessive doses of vitamin A may cause bone pain, hair loss, and dry skin. Vitamin C in excess may precipitate kidney stories. The usual recommended dosages are: vitamin C I gram per day and vitamin E 400 international units twice daily. Taking low doses of these vitamins is relatively risk free, yet the benefits may be significant.

Zinc, as well as vitamins A, C, and E, may augment the body's defense, or immune system. The immune system is important for the prevention of skin cancers, the disposal of harmful cellular debris, and the repair of aging cells. The usual recommended dosage of zinc sulphate is 220 milligrams daily As with vitamins, the "benefit to risk" ratio may be high, although zinc sulphate remains a controversial supplement.

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