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These vitamins, along with other antioxidant nutrients
such as beta-carotene, have been associated with
protection against some chronic conditions, including Heart disease,
Cancer and Cataracts.
The recommended daily
intake of vitamin C is 60 milligrams. Vitamin C in high
concentrations is found in several vegetables and
fruits, including green and red peppers, collard greens,
broccoli, spinach, tomatoes, potatoes, strawberries and
citrus fruits.
Vitamin E, however, is more difficult to get in the
diet, since it's found mainly in vegetable oils,
nuts, seeds and wheat germ .
The recommended dietary allowance for vitamin E is 30 IU
(international units) per day. But research has shown
that levels of 100 to 400 IU per day, which are nearly
impossible to get from the typical diet, may protect
against heart disease.
Dietary Sources of
Vitamin E
Folate.
Adequate intake of folate, is important in preventing
neural tube birth defects.
It may also offer protection against heart disease by
lowering blood levels of a substance called homocysteine.
The recommended daily intake is 400 micrograms.
Folate is found in fruits and vegetables
(especially leafy greens), legumes and orange juice.
Grain-based foods, such as wheat flour, breads
and cereals are fortified with folic acid, which is the synthetic form of
folate.
All women capable of becoming pregnant should take a
supplement containing 400 micrograms of folic acid.
Calcium. The mineral calcium is vital to bone health
and can help protect against Osteoporosis and
fractures.
The recommended daily intake for adults is 1,000
milligrams for people aged 19 to 50 and 1,200 milligrams
for people older than 50.
The best food sources are low-fat milk, yogurt
and cheese, and calcium-fortified orange juice.
Eat at least three servings a day of these foods to reach
the recommended dose.
Vitamin
D.
Vitamin D is also crucial for bone health since it
helps the body absorb calcium. The recommended daily
intake is 200 IU for people younger than 50; 400 IU for
people ages 51 to 70; and 600 IU for people older than
70.
Food containing vitamin D are liver, butter,
cream and egg yolks. Milk fortified with vitamin
D is also a good source. Fortified breakfast cereals and
fatty fish are also good choices.
Body can synthesize vitamin D from sunlight but not if
you use sunblock and not in the winter in northern
climates.
It is important to remember that:-
Balanced diet is most important aspect is your diet which
'no amount od supplements can replace.
Supplements cannot give you fiber and many miconutrients
and other chemicals ( known & unknown ones ) needed
by your body.
More of supplements are of not much use. Rather excess of
some vitamins can be harmful like Vitamin A & D
Costly brand names may not be more beneficial.
Always remember to tell your doctor any vitamins or
minerals or other supplements you are taking.
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