Stick To FOOD

There are some vitamins and minerals you should plan to get from diet,not the pharmacy.

Not all supplements benign-or worth spending your-hard-earned dollards on.If you eat a complete,well-rounded and healthy diet,there’s a good chance you’re covered for many of the most important nutrients.Wen people decide  to take more of these vitamins and minerals in pill form,the water-soluable versions just get flushed through the digestive system.However,with some one minerals and fat-sulable vitamins,the excess can build up to toxic levels,putting people at risk for some serious and even deadly coditions.There are always exception to the rules,but for the most part,these top-selling supplements are actually less effective than food sources.

Calcium

Calcium supplements get pushed on women as insurance for their bones.The notion is noce,but it’s important to know:Studies indicating that calcium protects against the bone-thinning disease osteoporosis have mostly looked at getting the mineral from food.Now recent studies suggest that calcium supplements can raise the risk of kidney stones,high blood pressure and heart attack.
Researchers at the University of lowa analyzed health information collected from 38.262 women over a seven-year period and found that those who were taking calcium supplement had a 17 percent higher risk of kidney stones.Another study from the University of Auckland,in New Zeland,found an increased risk of heart attack among postmenopausal women taking supplement.Calcium may also cause calcification in arteries-which has been tied to increases in blood pressure,says. Stanley Goldfarb, M.D., a professor of medicine and kidney specialist at the University of Pennsylvania.Last year,he wrote and editoral in the Journal of Nephrology that addressed the growing incidence of complications from high levels of calcium.
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Your daily target should be between 1,000 and 1,300 milligrams  (Mg) a day,according to the National Institutes of Health.Take a look at your dietary sources: A cup of milk has 285 mg.and a cup of yogurt has 415mg.An ounce-and-a-half serving of cheese delivers between 300 and 450mg.You also get calcium from dark,leafy greens like spinach and kale(100-180mg per 1/2 cup),canned sardines and pink salmon (with bones,180-320 per 3 ounces),and soy beans (130mg per 1/2 cup).What’s more,calcium is the primary ingredient of many antacids.If you do take calcium in pills,stay vagilant.says Dr.Goldfarb: “Even at the recommended dose,yearly determinations of blood-calcium levels is a wise approach.”

Lycopene

This chemical pigment,found in red fruits and vegetables,appears to have antioxidant properties.Some studies suggest that lycopene may help guard against a range of ailments,including heart disease of several different types of cancer,including breast,cervical,colon,kidney,lung,prostate and ovarian.It’s even good for your eyesight-potentially protecting against cataracts and other age-related visions troubles.
However,it’s important to know that all the studies on this substance have been on people who were eating lycopene in things like pink grapefruit.watermelon and tomatoes-especially cooked tomatoes.Cooking transforms lycopene into more easily digestible form,which is why foods that contain cooked tomatoes-think sauces,pastes,even ketchup-are your best bet.
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Vitamin A

You can get vitamin A in a couple of forms: The retinol form-which comes from animal sources such as eggs,liver and whole milk-is more readily absorbed than the other type called beta-carotene.But even strict vegetarian can usually  meet their need by eating five servings a day of produce,including dark-green leafy vegetables and orange and yellow fruits.Taking vitamin A supplements can pose issues-too much retinol can cause birth defects and liver abnormalities,and it might harm bones .High doses of beta-carotene pills aren’t great idea,either:Researchers have found that people who take the supplement have a higher risk of cancer and heart disease.Beta-carotene works well when you get if from colorful foods like apricots,spinach,yams and bell peppers.Aim for the minimum of five servings of fruits and vegetables daily.
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Folic Acid

This B vitamin is vital: it can help prevent serious birth defects,for one thing.Folic acid is so crucial to infant health that the goverment has mandated it be added to breakfast cereals and enriched grains,like bread and pasta.Which means that when you take a multivitamin or supplement with 100 percent of the RDA for folic  acid-400 micrograms (mcg)-your intake can start  bumping up against the safe upper limit of 1,000 mcg.Harvard researchers have theorized that a recent uptick in cases of colon cancer may be due to high levels of folic acid.Given that foods are already enriched with the vitamin,skip the pills.
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Vitamin E

Vitamin E is a powerful antioxidant that protects cells from the harmful molecules known as free radicals it’s important for immunity,healthy blood vessel function and clotting (stopping your cuts from bleeding).But when taken as a  supplement,It’s less helpful-and potentially dangerous.Two analyses of vitamin E research have linked as little as 400 IU a day to a small but significant increase in the risk of premature death.Becouse vitamin E can interfere with blood clotting,it shouldn’t be taken with blood thinners.And while wheat germ oil packs more vitamin E than any other food source,you might find it easier to get the nutrient from sunflower seeds or almonds,an ounce of each packs about a third of your daily requirement.
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