Fruits, vegetables, and vitamin-fortified foods is enough to meet daily requirements for vitamins and multivitamins. But supplements can sometimes offer an easier way.
What are the vitamins and minerals needed?
Beta-carotene
Found in carrots, sweet potatoes, and green peppers. Antioxidants are converted in the body into vitamin A and essential for healthy eyes, immune system, and good skin.
There is no research evidence that recommended it to treat cancer. In fact, a study in 2004 found that vitamin A supplements may actually increase the risk of lung cancer in smokers.
Avoid supplements if you have the habit of smoking. Beta-carotene intake from fruits and vegetables will be much better.
Calcium
The body needs calcium, and mostly derived from dairy products like milk, yogurt, and cheese. Calcium is important for maintaining healthy bones and prevent osteoporosis. For those who do not like milk, supplements can be useful.
However, calcium supplements should be avoided if you are prone to kidney stones or for women aged 70 years and over. A study in 2010 found that calcium supplements are at risk of triggering a heart attack in postmenopausal women.
If you decide to take supplements, do not consume more than 500 mg at a time. Barengi with vitamin D to increase calcium absorption.
Folic Acid
Folic acid works to prevent nerve damage and is found in breakfast cereals fortified folic acid, dark green vegetables, nuts, orange juice, bread and pasta.
Taking 400 micrograms or 600 micrograms micrograms a day while pregnant or breastfeeding can be harmful. Folic acid should be obtained from food, supplements, or both. There has been no evidence to support that folic acid can fight cancer, heart disease, or mental illness.
Iron
This mineral is essential for maintaining the function of red blood cells and prevent anemia. Iron should be obtained from food sources, such as lean meat, seafood, nuts, and leafy green vegetables.
Supplements may be necessary if suffering from anemia, or a doctor can prescribe it before surgery. Women, especially those pregnant or menstruating also requires.
Multivitamins
No strong evidence supports that a multivitamin may help prevent breast cancer. The benefit is believed to be only able to reduce the risk of cancer in people with malnutrition.
A large study in 2009 failed to find positive effects of multivitamins to treat cancer in postmenopausal women. But, a multivitamin is not a bad idea if you're traveling.
Potassium
Potassium can lower blood pressure, treat irregular heart rhythms, and fight the effects of too much sodium (salt). This substance is found in bananas, raisins, green vegetables, oranges and milk.
Keep in mind that too much potassium can be dangerous for the elderly and people with kidney disease.
Selenium
The body needs only small amounts of these antioxidants. Selenium is found in meat, seafood, eggs, and bread. One study found that taking 200 micrograms of selenium a day reduced the risk of prostate cancer, lung, and colorectal cancer.
But you should not rely on selenium to reduce risk of cancer. Intake should be obtained from food alone.
Vitamin C
This substance is widely praised as a cure for all diseases and is found in citrus fruits, berries, broccoli, and green peppers. Vitamin C is also believed to prevent colds.
One study showed that taking vitamin C regularly can reduce the cold for a day. Try to get enough vitamin C through food. But also it does not matter if you take supplements, especially if exposed to smoke.
Vitamin D
Vitamin D helps the body absorb calcium and is necessary for bone health. Most of the vitamin D obtained through sun exposure, not food.
Too little vitamin D can cause osteoporosis and rickets in children. Some evidence suggests that this vitamin may reduce the risk of type 1 and 2 diabetes and multiple sclerosis, but it is still debated.
Just a little sunshine is needed to meet the needs of vitamin D, and some foods also been enriched, then vitamin D deficiency is not common.
Vitamin D supplements can be beneficial, especially if it is not getting enough sun exposure, over 50 years, or dark skin.
Vitamin E
Initially, these antioxidants believed to protect the heart. But a large trial published in 2005 found that 600 international units (IU) of vitamin E each day did not prevent cancer, also does not reduce risk of heart attack or stroke in middle-aged or elderly women.
More recently, a study in 2008 found no benefit from 400 IU vitamin E per day in men middle-aged and older.
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