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NOURISHING NEWS: VITAMINS AND MINERALS—THE RIGHT BALANCE
MARCH 2004

March is National Nutrition Month, a good time to reflect on our eating habits. After all, a major factor in staying healthy is to eat smart! Vitamins and minerals play a key role in keeping us healthy with the Recommended Dietary Allowances (RDAs), initially designed to prevent deficiency diseases. Recently evolving research in the area of nutrition has lead nutrition experts to develop Dietary Reference Intakes (DRIs). The DRIs are based on the most current research and include both recommended intakes and tolerable upper intake levels, with an emphasis from preventing deficiency to decreasing the risk of chronic diseases. The DRIs will replace the RDAs.

GETTING THE RIGHT BALANCE
Keep in mind, dietary supplements are intended to supplement the diet, not to replace a balanced diet. Focus on a variety of foods, especially fresh fruits and vegetables (5 to 9 servings a day), as they are a complete package. If you choose to take a supplement, be savvy.

• First check with your physician and inform your health care professional of any supplements you are taking as they may interact with other medications.
• Select a multivitamin and mineral that is approximately 100% of the daily value and formulated for your age. Avoid those with iron. Vitamin A should be from beta carotene versus retinol.
• Supplements are not strictly regulated; purchase a reputable brand with USP or NSF certification.

VITAMINS work with other nutrients to maintain body function. Vitamins are classified as to how the body absorbs and stores them. Fat-soluble vitamins are A, D, E and K and water-soluble include the B-complex family as well as vitamin C. Water soluble vitamins may be easily destroyed by food preparation. Vitamins are found in a variety of plant and animal foods.

MINERALS play an important role to build strong bones and teeth, maintain muscle, fluid balance, regulate blood pressure, blood clotting as well as heart rhythm. Minerals are classified in two groups, major and trace, depending on how much we need. They are found in a variety of plant and animal foods.

SELECTED VITAMINS AND MINERALS

VITAMIN A- essential for eyes and immune system. Too much retinol may increase the risk of bone fractures.

VITAMIN D, K AND CALCIUM– maintain and build bones. Calcium may lower blood pressure and aid in weight loss. Supplemental vitamin D and calcium may be recommended.

VITAMIN C– an antioxidant may help prevent chronic disease such as heart disease and cancer.

FOLATE (FOLIC ACID)– this B vitamin may ward off heart disease and some forms of cancer.

IRON– too much iron may contribute to heart disease. Older adults should avoid supplemental iron unless prescribed.

VITAMIN E– may boost immunity and brain function. Discuss with your physician if you should supplement 200-400 IU of E.

ZINC– maintains the immune system, keeps skin, hair and nails healthy. Aids in formation of hormones.

B-12 AND B-6– absorption decreases with age, needs may increase. A daily multi may be the smart choice.

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