Rusting your diet with vitamins: dos and don'ts

Fast-paced lifestyles may make it difficult for many of us to maintain a balanced diet. Worried about symptoms like low energy levels, greater difficulty in concentrating and wounds that take an inordinately long time to heal, some people resort to taking vitamin and mineral supplements and/or foods fortified with these. If you suspect you may be suffering from vitamin deficiencies, here are a few points worth considering.

- It's better to talk to a doctor before you begin supplementing your diet with vitamins because improper intake can cause incorrect absorption and pose the risk of overdose and other complications. This is imperative for people with certain illnesses such as heart disease, diabetes or high blood pressure as large doses of some supplements can interfere with the function of some medications.

- Always remember that water-soluble vitamins, like vitamin C, can be consumed in large amounts as the body can get rid of excessive levels via one's urine.

- Fat-soluble vitamins (A, D, E and K) can accumulate in the body and an excessive level can be risky because they are stored in the liver and in the body fat and may result in liver damage. Also, pregnant women who overdose on fat-soluble vitamin may be at risk of giving birth to a child with physical deformities.

- Ensure that you take fat-soluble vitamins with food; they are absorbed better when fat is present in the stomach.

- Deficiencies of zinc and iron _ minerals which are abundant in oyster and animal proteins, particularly red meat _ are commonly found in vegetarians. An inadequate intake of these two minerals normally results in skin inflammation and anaemia, a decrease in the number of red blood cells or less than the normal quantity of haemoglobin in the blood.

- Some vitamins will work better when combined with certain minerals. For example, vitamin D and calcium work well together as the vitamin requires calcium in order for it to be absorbed from the digestive tract. In addition to acquiring vitamin D from our diets, our bodies can also produce this vitamin if exposed to the proper amount of sunlight. About 45 to 60 minutes of sun exposure every day _ from 7 to 8am or 4:30 to 5:30pm _ will secure the needed amount of the vitamin.

- People can get the most out of vitamin C and E pills by taking them together.

- Calcium, magnesium and vitamin D are most beneficial when taken together. The vitamin helps ensure maximum calcium and magnesium absorption, leading to healthier bones.

- Taking co-enzyme Q10 with vitamin E helps increase the heart-healthy benefits as well as nurturing both skin and blood vessels in the brain.

- Use supplements when necessary. Take them on working days when the preparation of a healthy meals is more difficult. Omit supplements and enjoy a well-balanced diets on weekends.

- Whole foods are the best source of vitamins and minerals which can be easily absorbed by the body. Whole foods also provide fibre that helps promote digestion.

source: bangkokpost