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

I IRON: Iron is essential for healthy red blood cells, which take oxygen around the body to maintain health. Iron can be particularly good for women of menstruating age and is found in red meat, fish, eggs, leafy vegetables, pulses, apricots and breakfast cereals.

J JOINT HEALTH: Taking steps to keep joints healthy may prevent more serious conditions developing later in life. Glucosamine, which occurs naturally in the body, reduces friction between the bones as it plays a role in repairing cartilage.

K VITAMIN K: Many calcium products contain vitamins D and K. Vitamin D helps the body absorb calcium and vitamin K helps deliver the calcium to the right place.

L LUTEIN: Eating a diet rich in foods containing antioxidants such as lutein can protect the eyes against damage caused by smoke and pollution.

M MENOPAUSE: Consider supplements which contain B vitamins, soya isoflavones and folic acid to maintain a healthy hormonal balance in the menopause.

N NIACIN: Niacin is also called vitamin B3. The B vitamins play a crucial role in just about every aspect of the body, including controlling the production and release of energy, ensuring proper functioning of the nerves as well as playing a major role in various other crucial functions of the body. Niacin is found in red meat, wholemeal bread, yeast extract, liver, chicken, fish, eggs, milk, cheese and mushrooms.

O OMEGA 3: Your body needs a regular supply of omega 3 to supply the essential building blocks for the brain and nervous system. Look out particularly for a high dose of the most active omega 3 fats, EPA and DHA whenever choosing a fish oil supplement.

P PROBIOTICS: The term probiotics refers to the friendly bacteria in the digestive tract. These bacteria help us to absorb nutrients from our diet and prevent harmful bacteria taking hold.

Q Q10: Coenzyme Q10 (CoQ10) is a powerful, fat-soluble, vitamin-like substance found naturally in the organs of the body. It is vital to the release of energy from food and is a potent antioxidant with numerous benefits.

R REST: Sleep is as important as diet and exercise when it comes to your health, so make sure you are getting enough.

S SKIN: Omega 3 fatty acids give flexibility to cell walls and so support supple skin. Antioxidants – including polyphenols, vitamins C and E – contribute to protecting skin from harmful free radicals.

T TOTAL SUPPORT: Taking a multivitamin and mineral supplement can give you support across a wide range of nutrients.

U UNDERSTAND YOUR SUPPLEMENT NEEDS: Each of us has individual needs and what supplements you may require depends on age, sex, health and lifestyle.

V VITAMIN D: As vitamin D is mainly obtained from sunlight, it is often in short supply, especially in winter.

W WHAT IF I FORGET TO TAKE MY VITAMINS? For best results, vitamins should be taken for at least three months.

X EXERCISE!: Choose healthy foods you enjoy and aim to fit in regular exercise, for example 30 minutes five times a week.

Y YOUR PERSONALISED SUPPLEMENTATION PLAN: If people are concerned about lack of nutrients in their diet, they may find it helpful to take a multivitamin and mineral, a probiotic and a fish oil supplement to support adequate nutrition.

Z ZINC: Zinc is in virtually every body tissue and important for the immune system, growth, the antioxidant system and prostate health. It is found in nuts, red meat, cheese, chicken, tinned sardines, oysters, wholegrain foods and pulses.