Should you take vitamins?

Multivitamin & Mineral - To Take Or Not to Take?

Most of us are taking a daily multivitamin and mineral as a form of "insurance". This trend has grown rapidly over the past several decades. More than half of the adult population in the United States is now using a multivitamin and mineral. Over $20 billion dollars annually are spent on dietary supplements and 1/3 of it on multivitamins.

Most of the research available is not able to prove the presence of benefits from use of multivitamin and mineral supplements to help prevent cancer and chronic disease.

A recent, large study published in 2009 showed the use of multivitamins in postmenopausal women found the pills did nothing to prevent common cancer or heart disease or total mortality in postmenopausal women.

Although the above result might surprise some people, the National Institutes of Health's office of dietary supplements has concluded that the evidence is insufficient to support multivitamin and mineral use for chronic disease prevention.

Most epidemiologic studies have suggested that consumption of fruits and vegetables is the number one way to help prevent chronic disease and could lower cancer risk.

For a lifetime of better health, the American Dietetic Association recommended selecting nutrient-rich foods and beverages first as a way to make better choices in ones daily eating plan. Brightly-colored fruits and 100% fruit juice are valuable sources of many vitamins, minerals and phytonutrients (unique compounds that can be found only in plants).


Antioxidants - What Are They? Do They Hold the Key to Better Health?

To better understand antioxidants and their protection towards our health, it is first necessary to understand free radicals and their danger towards our health.

Simply put, free radicals are destabilized molecules that constantly, aggressively seek stable molecules from which to "steal" an electron, turning the molecules in healthy cells into free radical. This ongoing process creates a potential chain reaction of biological damage as well as cellular mutation.  

Collectively, the constant effects of cellular instability can lead to serious cellular health effects. This ongoing attack to cells and tissues results in a constant state of inflammation. Over time, with the combination of inflammation and cell damage, we could suspect a variety of health problems, from immune dysfunction, to heart disease and cancer.

Each day, the average person is exposed to billions of free radicals and thousands of attacks every hour through normal processes of metabolism, pollution, cigarette smoke and lack of sleep. The most worrisome truth about free radical damage is that its effects are not felt immediately, but accumulate over time. In fact, aging is believed to be the result of oxidative damage over a period many years. Chronic diseases such as Alzheimer's disease, cancer, diabetes, heart disease, infertility issues, etc. are also believed to be connected to free radical damage.

The good news is we can help slow the aging process and prevent disease at the cellular level by consuming foods that are anti-inflammatory and high in antioxidants, according to Dr. Nicholas Perricone (also known as the father of the "inflammation theory of aging"). "Age-related changes may be reversed by consuming foods and beverages that are rich in a variety of compounds, including antioxidants and are anti-inflammatory, such as cold-water fish and richly colored fruits and vegetables," Dr. Perricone says. The blueberry is a classic example of a richly colored fruit due to its high antioxidant content.

The bad news is that most American diets do not have even the least amount of antioxidants necessary for health protection. Studies show that even a modest antioxidant intake can potentially help in disease prevention and promoting overall health.  In this day of convenience, most people are looking for a quick and easy way to get the maximum amount of antioxidants by taking a supplement. However, it is believed that consuming fresh fruits and vegetables remains best.


What is in Fruits and Vegetables That Are So Beneficial to Our Health?

"Eat more fruits and vegetable, they are good for you!" You have probably heard these words over and over in your lifetime-from your parents, to your teachers, to you health care providers. Most everyone tunes-out to it because they are tired of hearing it. Well, have you ever wondered why fruits and vegetables are good for you?

Fruits and vegetables are the main dietary sources of phytonutrients for humans. Phytonutrients refer to compounds that can be found in plants that we consume to maintain our health. We eat fruits and vegetables for their fiber, which helps in lowering cholesterol. They contain essential vitamins such as folic acid, a B vitamin that can help lower serum homocysteine (an amino acid produced by our body that also plays a role in heart disease) levels.

However, the primary reason we need phytonutrients is because of their powerful antioxidant properties. As discussed in our previous article, antioxidants help the body fight the harmful effects of free radicals. Phytonutrients are the compounds that provide fruits and vegetables their color. Plants' bright and colorful skin serves a purpose to defend their tissues and protect the fruit and seeds from harsh environments, such as rain, solar rays, microorganisms etc. Several phytonutrients have been identified and their abilities to fight against diseases such as heart diseases, inflammatory disease, diabetes and cancer have been impressive. Some of the commonly seen colors associated with fruits or vegetables are listed below:

Red = Lycopene, has been recognized for its potential to decrease the risk of various cancers and may support against cardiovascular and lung disease. Food source: cherries, pink grapefruits, red apples, red grapes, strawberries, tomatoes, watermelon.

Orange/Yellow = Carotenoids, a precursor to vitamin A. Foods high in carotenoids may help protect against cardiovascular problems, promote healthy vision, cell function and immune system. Food source: carrots, lemons, mangoes, oranges, papaya, pears, cantaloupe, peaches.

Yellow/Green = Lutein, may decrease the risk of certain cancers, help maintain bone integrity, reduce the onset of cataracts and age-related macular degeneration. Food source: avocados, broccoli, kiwi, green grapes, peas, celery, artichokes, limes.

White/Brown = Allicin, and other phytonutrients in this category may help maintain healthy cholesterol levels. Food source: bananas, cauliflower, onions, brown pears, dates.

Blue/Purple = Resveratrol, and the related phytonutrients are powerful antioxidants. It may protect us from certain cancers, urinary tract infections and may sharpen brain function and vision. Food source: acai berry, blackberries, blueberries, asparagus, eggplant, plums, prunes, purple grapes.

These phytonutrients promote a healthy heart to help us feel better and live longer. Do not wait until your body has undergone such damage that you wish you would have done the right things to provide a little preventative maintenance. Remember, you are what you eat!