A Vitamin A Day

Eating a well-balanced diet is the best way to get the vitamins and minerals to help your body stay healthy. But if that’s not possible, a daily multivitamin can help make up for nutritional shortfalls.

“A good multivitamin, formulated specifically for a person’s age and gender needs, is the best foundation for overall health,” says vitamin expert Steven Yanicelli, a registered dietitian from Mission Hills, Calif. (pop. 3,142).

Some 80 percent of Americans do not get the recommended five servings of fruits and vegetables each day, a recent Journal of the American Medical Association study reported, underscoring the value of taking a daily multivitamin.

“Vitamins help promote a strong immune system in several ways,” Yanicelli says. “For example, zinc can help in the production of white

blood cells, which fight infection. Antioxidants, including vitamins A, E, and C, can reduce the effects of toxins known as free radicals that are harmful to the body.” Antioxidants are compounds that protect DNA from the damaging effects of oxygen molecules called free radicals.

For the following concerns, consider these vitamins:

Prostate health: lycopene, selenium, vitamin E, and zinc

Bone strength: calcium, soy, vitamins A, D, K, and magnesium

Heart health: vitamins B6, B12, C, and E, soy, and folic acid

Blood pressure: calcium, magnesium, potassium, and vitamin C

Energy: vitamins B1, B2, B6, B12, biotin, magnesium, niacin, pantothenic acid, chromium, and ginseng

Healthy Eyes: vitamins A, C, E, and zinc

Healthy Skin: vitamins A and C, zinc, and biotin

Yanicelli offers these additional tips to help you use vitamins wisely:

• Besides a multivitamin, look for supplements that meet your specific nutritional needs. Women should take a calcium supplement containing vitamin D, which helps the body absorb calcium. Calcium has been shown to reduce the risk of osteoporosis.
• If you are concerned about heart health, take at least 400 I.U.s (International Units) of vitamin E daily. It is nearly impossible to get the recommended intake of vitamin E through diet alone, and studies show that it provides many long-term, heart-healthy benefits.
• Avoid taking extra doses. Always read the label carefully to see how much of the vitamin you should take and how often. Some supplements such as calcium should be taken with meals, while others are better absorbed between meals.
• Look for vitamins with a quality seal, such as the U.S. Pharmacopoeia (USP), which represents the gold standard in supplement quality and purity.
• Tell your doctor about the supplements you are taking. Some vitamins should be avoided because of health conditions and in combination with certain medications.

“Vitamins are like a nutritional insurance policy,” Yanicelli says. “Their long-term benefits greatly outweigh their cost.”

Bethanne Black is an Atlanta-based freelance writer.

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