NUTRITIONAL SUPPLEMENTS
DV = Daily Value IU = International UnitsOur experts say that there are only NINE KEY ESSENTIAL VITAMINS AND MINERALS most likely to come up short in American diets - these nutrients should be present in effective amounts in MUTIVITAMIN SUPPLEMENTS:
- CHRONIUM
- VITAMIN A/BETACAROTENE
- VITAMIN B6
- VITAMIN C
- VITAMIN D
- VITAMIN E
- FOLIC ACID (FOLATE)
- IRON
- MAGNESIUM
- CALCIUM
- COPPER
- ZINC
50 TO 200 mcg.,
IS A SAFE AND ADEQUATE RANGE SET BY THE NATIONAL RESEARCH COUNCIL. Research suggests that even the minimum amount of Chromium we need may not be ingested in the food we eat, and LOW levels of Chromium may increase our risk of adult-onset Diabetes dramatically! Our body handles blood sugar aided by this important mineral!
During weight loss, muscle- building seems to be helped by extra Chromium.
5,000 international units (I. U.), which is 100% DV.
The mix of preformed Vitamin A and its' precursor, Beta-carotene, can be found in most multivitamins. Even if a multivitamin is all beta-carotene or all preformed vitamin A, a very safe level of each is considered 5,000 I.U.
10,000 I.U. is the maximum level not to be exceeded.
5,000 I.U. is the maximum level not to be exceeded in Pregnant women: During pregnancy, too much preformed vitamin A can be toxic and can cause birth defects.
Too much Beta-carotene? People with diets high in beta-carotene have lower risks of heart disease and cancer. According to two studies of long-term smokers, the subjects taking high-dose beta-carotene supplements (25 mg or more) developed more lung cancer. Until we know further, an acceptable limit for beta-carotene from supplements (not food) is 6 mg. (That's what you'd get if 10,000 I.U. of vitamin A were all from beta-carotene.)
2 mg (100% DV).
American women's diets, especially women taking oral contraceptives which may increase the need, are usually low in Vitamin B6. Higher levels of heart-attack risk and poorer immune functioning in older people are linked to Vitamin B6 deficiency.
Nerve damage (reversible) is associated with Mega doses of 100 mg of B6, and problems have been seen at intakes of 50 mg.of B6. Research has not confirmed that high doses of B6 relieves premenstrual syndrome or carpal tunnel syndrome.
Your multivitamin should have at least 60 mg (100% DV). At least, try to take 200 to 500 mg of this antioxidant vitamin daily as a single supplement. Researchers have concluded that the current DV of 60 mg Vitamin C may be too low. Vitamin C lowers the rate of heart disease and cancer , Vitamin C may help lower risk of cataracts, and Vitamin C helps people with diabetes.
Vitamin C supplements are sold in 100, 250 or 500 mg tablets. Chewable tablets are available (to protect tooth enamel, chew only one a day), or effervescent tablets or water soluble powder. Some Multivitamins you may find contain 100 mg or more of vitamin C.
You should be sure to take Vitamin C in the afternoon and in the morning , as, after 12 hours your body returns to pre- saturation no matter what amount of Vitamin C you take.
It is possible to eat lots of vitamin-C-rich fruits and vegetables to get 200 to 400mg of Vitamin C. An 8 oz glass of orange juice from concentrate has 100mg, for example. One half cup of cooked frozen broccoli has 40mg Vitamin C. A cup of fresh strawberries supplies 85mg of Vitamin C. An increased risk of kidney stones with 100% saturation of blood plasma yielded by 1,000 mg of vitamin C may increase risk of kidney stones according to the NIH study, and it is suggested by some research (but not all) . Several thousand mg of Vitamin C a day may cause Diarrhea.
400 I.U. (100% DV).
Researchers have shown that The action of Sunlight on the skin stimulates the body to manufacture Vitamin D, although older adults and those who routinely use sunblock may not get enough exposure. Other studies show that skin cancer is caused by too much sun
No more than 800 I.U. of vitamin D a day from supplements combined with fortified foods on a regular basis is recommended. Include milk (100 I.U. per 8 oz. glass or per 1/3 cup nonfat milk powder) or fortified breakfast cereal (amounts vary).
100 to 400 I.U. of this antioxidant vitamin should be considered.
If you don't take extra vitamin E, Be sure your multivitamin has at least 30 I.U. if you don't take extra Vitamin E. Most multivitamins supply only about 30 I.U. (100% DV), much less than the levels new research indicates may defend against illness, particularly heart disease. The best argument for extra Vitamin E is a British study of over 2,000 men and women with narrowed coronary arteries. Participants took either 400 or 800 I.U. of E, or were given a placebo. The result: After 18 months, the Vitamin E takers (either dose) lowered their chances of getting a nonfatal heart attack by 75% (Lancet, March 23, 1996). That extra Vitamin E might reduce risks of cataract formation and some cancers and help people with diabetes is suggested, though not yet proven, in other research.
400 micrograms, which is 100% DV. May be listed as 0.4 mg (same as 400 mcg).
Women taking supplements of 400 mcg folic acid prior to and during the first weeks of pregnancy give birth to fewer babies suffering serious brain and spine defects, studies show. Higher intakes of folic acid may help reduce blood levels of homocysteine to lower risks of heart disease and colon cancer. 400 mcg ( the recommended dose), is almost unobtainable in the average American diet.
18 milligrams is 100% of the Daily Value* (DV) is recommended for Premenopausal Women. Pre-menopausal women lose iron each month and may need the help of a supplement to replace it.
0 to 9 mg. (0 to 50% DV) is recommended for adult men and menopausal women. Women not having periods and adult men lose little iron normally. Excess iron raises risks of heart disease and colon cancer,according to some research. Supplements with no or low iron may be the best advice for men and post-menopausal women. (Investigate your breakfast cereals; some are heavily fortified with iron. Take that into account when you select a multivitamin.)
*Note: Daily Value is the new name for the old U.S. Recommended Daily Allowance — U.S. RDA — which some labels still use.)
There is no reason to take extra iron routinely unless you have been diagnosed as having iron-deficiency anemia.
100 mg (25% DV).
This is the most you usually find in any single-dose multivitamin supplement (the size of the pill would get too big). In a divided-dose multivitamin, look for up to 400 mg (100% DV) in the day's total.
This interesting mineral that's tentatively linked to protection from diabetes, osteoporosis, arteriosclerosis, hypertension and migraine headaches, is contained in only a fraction of the regular American diet and in quantities much less than 100% DV. A doctor's supervision is recommended while giving supplementary Magnesium to those with abnormal kidney function. High amounts of magnesium can precipitate diarrhea.
Consider single supplements containing about 500 to 1,000 mg of this crucial bone protector in comparison to the amount taken in the diet. Many people are surprised that single-dose multivitamin supplements are never "complete" with 100% DV for calcium (1,000 mg). In fact, that would be impossible to supply all that calcium in a single tablet! Too big to swallow! Occasionally, a single-dose multi-vitamin does supply about 200 mg. Calcium. Since surveys show most diets do lag well behind recommended daily levels of Calcium, , a separate supplement is not a bad idea!
Look for 2 mg (100% DV).
In bone and heart health, blood-sugar regulation and iron use, Copper plays an important role! If your supplement contains zinc, make sure it has copper as well. The absorption of copper can be suppressed without balancing with zinc.
Look for 15 mg (100% DV).
For a strong immune system and to promote healing of open wounds, Zinc is a necessity! According to surveys Zinc may be the mineral most lacking in Americans' diets.
Too much zinc — (in one study, 50 to 75 mg a day) — can backfire and lower HDL cholesterol. (the good cholesterol) so do not take supplements with more than 15mg per day on a regular basis.
Extras:
The presence of other vitamins and minerals in a Multi-Vitamin, though nice-to-have, are not really necessary. Except for vitamins C and E and calcium, it's preferable if levels stay in the 100%-DV-or-lower range. (Exception: People over the age of 60 may want to take extra vitamin B12 — from 200% to 500% DV — to make up for problems they may have in absorbing vitamin B12 from food.) difference in potency is taken into account in the International Unit. That means 100 I.U. of synthetic vitamin Vitamin E supplements are available in 100, 200 or 400 I.U. capsules and they are also available in chewable or liquid form.
Natural Vitamin E is more bioactive in the body than synthetic E,
ALWAYS WASH IT FIRST! A stock clerk was sent to clean up a storeroom in Maui, Hawaii. When he got back, he was complaining that the storeroom was really filthy and that he had noticed dried mouse or rat droppings in some areas. A couple of days later, he started to feel like he was coming down with stomach flu, complained of sore joints and headaches and began to vomit. He went to bed and never really got up again. Within two days he was severely ill and weak. His blood sugar count was down to 66, and his face and eyeballs were yellow. He was rushed to the emergency at Pali-Momi, where he was diagnosed to be suffering from massive organ failure. He di! ed shor tly before midnight. No one would have made the connection between his job and his death, had it not been for a doctor who specifically asked if he had been in a warehouse or exposed to dried rat or mouse droppings at any time. They said there is a virus (much like the Hanta virus) that lives in dried rat and mouse droppings. Once dried, these droppings are like dust and can easily be breathed in or ingested if a person does not wear protective gear or fails to wash face and hands thoroughly. An autopsy was performed on the clerk to verify the doctor's suspicions. This is why it is extremely important to ALWAYS carefully rinse off the tops of canned sodas or foods, to wipe off pasta packaging, cereal boxes, and so on. Almost everything you buy in a supermarket was stored in a warehouse at one time or another and stores themselves often have rodents. Most of us remember to wash vegetables and fruits but never think of boxes and cans. The ugly truth is, even the most modern, upper class, super stores have rats and mice. And their warehouse most assuredly does! Whenever you buy any canned soft drink, please make sure that you wash the top with running water and soap or, if that is not available, drink with a straw. The investigation of soda cans by the Center for Disease Control in Atlanta discovered that the tops of soda cans can be encrust! ed with dried rat urine, which is so toxic it can be lethal. Canned drinks and other foodstuffs are stored in warehouses and containers that are usually infested with rodents, and then they get transported to retail outlets without being properly cleaned. Please forward this message to the people you care about... |
Talking, with your Doctor. You may be on blood-thinning medication or at risk for uncontrolled bleeding.
PEOPLE WHO ARE DIABETIC NEED TO EXERCISE! HERE ARE A FEW EASY TIPS:
TAKE IT EASY WHEN YOU START OFF.
TO BEGIN WITH, GO EASY
DECIDE THAT IT WILL TAKE YEARS AND THAT EXERCISE WILL BECOME
PART OF YOUR LIFE!
ONLY DO WHAT YOU CAN, EVERYBODY STARTS SOMETIMES
INCREASE GRADUALLY AS YOU LEARN YOUR OWN PERSONAL TOLERANCE LEVEL.
WHETHER IT BE LIFTING MINIMAL WEIGHTS, WALKING, WHATEVER YOU DECIDE TO DO - JUST DO IT! THE SEQUENCE AND FREQUENCY OF YOUR EXERCISE REGIME IS UP TO YOU!
MAYBE YOU'LL DECIDE TO EXERCISE INDOORS:
WHATEVER YOU'RE DOING, DO THREE REPETITIONS FOR AT LEAST SIX TIMES, (PREFERABLY) TWELVE TIMES IF POSSIBLE. WORK UP TO 20 MINUTES EACH TIME AND THREE DAYS PER WEEK. YOU WILL DEFINATELY INCREASE YOUR FITNESS LEVEL!
MAYBE YOU'LL DECIDE TO EXERCISE OUTDOORS:
WALKING FOR 20 MINUTES THREE TIMES A WEEK IS A GREAT WAY TO EXERCISE.
ANOTHER GREAT IDEA
Outdoors exercise
For example walking. Do it for at least 20 minutes 3 times a week.
One lady started at the age of 70, with lifting a soda can filled with some sand. When she got stronger she filled it with more sand. Gradually she got stronger, now she lifts weights!
It takes time, take yours.
