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Vitamins
It is well known how many and what type of
vitamins the body must
have and from what food sources they can be obtained. Does the modern diet,
rich though it is, satisfy these nutritional needs on a daily basis? Probably
not. However, these vitamin requirements can
be met by
taking a standard, store-brand, RDA-level multivitamin daily. At a cost of
about $40 a year, its good insurance.
Then why
all the fuss about vitamins
and super nutrition? Because medical research has shown just how crucial
certain vitamins are as cofactors in bodily and cellular metabolism and how they
can forestall the disease development Vitamins and minerals provide support to
prevent or lessen bodily wear and tear. The daily intake of several vitamins in
excess of the minimum daily requirement may be instrumental in preventing heart
disease, cancer, and osteoporosis. Most vitamins are water-soluble and are
simply flushed from the system if in excess, but fat-soluble vitamins are stored
in the adipose tissue of the body and should be limited to the required dose.
Vitamin A and it's precursor, beta carotene, aid vision and stimulate white
blood cell and bone production, but fall into the category where it is possible
to get too much. Intake of 5,000 IU for men and 4,000 IU for women is
recommended since amounts have been implicated in birth defects and bone
fracture. Excess vitamin A can inhibit vitamin D activity.
Folic acid
deficiency has been linked to birth defects and it is difficult to obtain from
food. 400 micrograms a day are recommended since folic acid and vitamin B6 and
B12 may help fight some types of cancer and heart disease. These 3 vitamins act
to recycle homocysteine into methionine, an amino acid necessary for protein
synthesis. When these vitamins are deficient, this recycling decreases and
homocysteine levels increase, which is a condition that is associated with
increased risk of heart disease and stroke. Increasing intake of folic acid,
vitamin B6, and vitamin B12 decreases homocysteine levels. Folic acid is key
to building and maintaining DNA. High levels of folic acid may lower the risks
of colon and breast cancer. Daily intake of folic acid is 400 micrograms per
day, but more for those who consume alcohol, vitamin B6 is 1.3 to 1.7 milligram,
and the recommended intake for vitamin B12 is 6 micrograms.
Vitamin C has
been touted since Linus Pauling promoted daily megadoses to prevent colds and
protect the body from other chronic diseases. Vitamin C unquestionably plays a
role in controlling infections and is an antioxidant, important for free radical
oxidation. It also aids in making collagen which functions in tissue repair.
But there is no need to go overboard as 200 to 300 mg of vitamin C a day is
enough.
Vitamin D helps
the body absorb and retain calcium and phosphorus, and both are critical for
bone health.
The daily amount for people up to age 50 is 5
micrograms daily, 10 micrograms for those aged 51 to 70, and 15 micrograms for
older individuals. People who live in northern regions where sunshine is
decreased or who do not go outside for exposure to natural light should take
more.
Vitamin E does demonstrate the ability to prevent heart attacks, however
researchers have also found an increased death rate associated with those who
took more than 400 IU per day. This is a consideration but it must also be
remembered that participants in these studies were taking elevated doses of
vitamin E for chronic disease. This antioxidant vitamin should be taken in
amounts of 400 IU per day.
Vitamin K helps
make six of the 13 proteins needed for blood clotting and it is crucial for
stroke patients and others who take anticoagulants such as warfarin (Coumadin),
must be careful to keep their vitamin K intake stable. It is also important in
building and maintaining bone. The recommended dose of vitamin K
is 80 micrograms for men and 65 for women.
These are the fundamental vitamins that should be taken daily to maintain health
and prevent disease. There are several other vitamins that have shown promise
in disease prevention that may be included to this list in the near future.
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