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Health Nutrition Supplements
By Michal John
Health Nutrition:
The importance of good
health nutrition is nothing new.Today, good health nutrition is more
important than ever. At least four of the 10 leading causes of death in the
U.S.--heart disease, cancer, stroke and diabetes--are directly related to way we
eat; diet is also implicated in scores of other conditions. But while the wrong
diet can be deadly, eating right is among the cornerstones of health.Of course,
food alone isn't the key to a longer and healthier life. Good nutrition should
be part of an overall healthy lifestyle, which also includes regular exercise,
not smoking or drinking alcohol excessively, stress management and limiting
exposure to environmental hazards. The keys to good nutrition are balance,
variety and moderation. To stay healthy, your body needs the right balance of
carbohydrates, fats, and protein --the three main components of nutrition.You
also need vitamins, minerals and other substances from many different foods, and
while some foods are better than others, no single food or food group has it
all--so eating a variety of different foods is essential.
Nutrition And Health Problems:
Osteoporosis is a thinning of the bones — the ultimate result of a slow,
progressive loss of bone mineral that affects us all, beginning at around age
35. Although this process is most pronounced in postmenopausal women,
osteoporosis can also affect men as they age. For people in their 80s, bone
density may be reduced by 30 percent to 50 percent. About 24 million Americans
have serious thinning of their bones, and osteoporosis is associated with 1.2
million bone fractures every year. An important cause of osteoporosis is a lack
of calcium early in life. Adults need 1,200 to 1,500 milligrams per day. To get
this much calcium from food isn't easy: You'd need to drink four to five 8-ounce
glasses of low-fat milk each day, or eat several full servings of yogurt, cheese
or broccoli (all foods high in calcium). The average person only takes in about
750 milligrams of calcium daily from food. For this reason, many doctors now
advise taking a 600- to 800-milligram supplement of calcium every day, along
with adequate vitamin D intake. The usual recommendation is 400 to 800 units of
vitamin D per day. A standard multiple vitamin contain 400 units of vitamin D.
Also many calcium supplements now contain vitamin D. Calcium absorption and
excretion can be affected by what you eat. High-caffeine foods, such as coffee,
tea and caffeinated sodas, may deplete the body's stores of calcium, and thus
may promote bone loss. Diets high in protein and sodium also increase calcium
excretion.
Health Nutrition Supplements:
In general, children and adults might benefit from taking one multiple vitamin
per day. For a few pennies per day, a multivitamin provides added insurance that
people are getting adequate intake of necessary vitamins and micronutrients. To
avoid indigestion, take the multivitamin with food.
Women: Women may need extra calcium and iron. You can get calcium
from low fat dairy products and from over-the-counter calcium in the form of
calcium carbonate and calcium citrate. These are inexpensive and easy to take.
Calcium supplements are best absorbed when taken with meals, at a dose of 500 mg
one or two times per day. Women who bleed excessively during menstruation may
need to take a multivitamin and mineral supplement that contains iron to meet
the daily recommendation of 15 mg. Pregnant and lactating women are usually
given supplements by their doctors to meet their increased needs for iron and
other nutrient.
Teenagers: Teenagers often have irregular eating habits and may not eat a
balanced diet. A multivitamin with minerals can help fill in the nutritional
gaps. Some teenage girls also need a daily calcium supplement.
Vegetarians: Vegetarians are advised to take a multivitamin with iron and
other minerals each day. Iron and B12 deficiency occur frequently in strict
vegetarians.
Dieters: Dieters and people who avoid entire food groups are more likely
to have vitamin and mineral deficiencies. A daily generic multivitamin with
minerals should be considered. People with deficiency diseases or absorption
disorders may need therapeutic doses of nutrients (two to 10 times the
Recommended Dietary Intake) prescribed by a doctor. People taking prescription
medications that interfere with the absorption of nutrients may also need higher
dose supplements, as will those who abuse alcohol or drugs.
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About the Author
Author By Michal John
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