You are what you eat

Jun 14 2009 by Mieka Smiles, Sunday Sun

VITAMINS and minerals are the building blocks of good health. Experts agree that a varied diet is the key to keeping our bodies topped up with the nutrients they need, so do we really need supplements? MIEKA SMILES reports

A BALANCED diet is enough to give most people a healthy daily intake of vitamins and minerals.

However, there are some groups of people who can most certainly benefit from supplements, as John Mathers, professor of human nutrition at Newcastle University, explains.

He said: “I don’t think that you have to take supplements, as a food-varied diet should provide you with enough of all of the vitamins and minerals you need to keep you healthy. However, there are some exceptions.

“People who are vegans may benefit as they sometimes have problems getting enough vitamin B12.

“Women who are planning to become pregnant can also benefit.

“They should take extra folic acid – 400 micrograms a day – to protect their baby against neural tube birth defects, such as spina bifida.”

There is also a possibility that elderly people – particularly those with poor appetites – may benefit, although research is scant.

Professor Mathers warned that taking too many supplements could be damaging: “On the negative side, there is quite a bit of research recently on people who take large amounts of vitamin and mineral supplements and the evidence has been rather disappointing.

“Not only have they not improved their health, there has been some evidence that too many can be harmful; big doses of vitamins are not to be messed around with.”

Here we take an A to Z look at vitamins, minerals and supplements . . .

A ANTIOXIDANTS: A diet rich in antioxidants helps protect the body from the damaging effects of free radicals caused by pollution and smoke. Fresh fruit and vegetables such as blackberries, strawberries, cranberries, blueberries and artichokes are all good sources of antioxidants.

B BONE HEALTH: Calcium is the most prolific mineral in the human body and one of the most likely to be deficient. It is essential for bones and teeth.

C VITAMIN C: Vitamin C is important for iron absorption, skin, bones and teeth and the immune system. Citrus fruit, green leafy vegetables, potatoes, tomatoes, blackcurrants, broccoli and peppers are rich sources.

D DIGESTIVE HEALTH: A probiotic supplement may be beneficial as it can help keep a healthy balance of bacteria in the gut.

E VITAMIN E: Vitamin E is a powerful antioxidant that supports the immune system and combats the effects of free radicals caused by pollution and smoke. It also helps maintain healthy skin.

F FOLIC ACID: Folic acid is important to help the spinal cord of an unborn baby grow healthily. Good sources are peanuts, green leafy vegetables, wholemeal bread, oranges and breakfast cereals. It is recommended all women take 400 micrograms folic acid daily if trying to conceive and for the first 12 weeks of pregnancy.

G GINKGO BILOBA: Gingko biloba is a tree whose leaves and seeds have been used in Chinese medicine for more than 5000 years. It helps maintain circulation to the brain, particularly important in old age, and circulation to the body’s extremities.

H HOW DO VITAMINS WORK? A vitamin is a molecule your body needs to carry out a certain chemical reaction. Your body has no way to create vitamin molecules itself (other than vitamin D), so they must come in via what you eat.