Ngomong-ngomong mengenai vitamin, mungkin artikel berikut dapat dijadikan bahan pertimbangan dalam memilih vitamin yang tepat.
Salam, Lily Original Article: http://www.mayoclinic.com/invoke.cfm?id=NU00198 Using vitamin and mineral supplements wisely Vitamins and minerals are substances your body needs in small amounts for normal growth, function and health. Together, vitamins and minerals are called micronutrients. Your body can't make most micronutrients, so you must get them from the foods you eat or, in some cases, from supplements. Focus on vitamins You need vitamins for normal body functions, mental alertness and resistance to infection. They enable your body to process proteins, carbohydrates and fats. Certain vitamins also help you produce blood cells, hormones, genetic material and chemicals in your nervous system. Unlike carbohydrates, proteins and fats, vitamins and minerals don't provide fuel (calories). However, they help your body release and use calories from food. There are 14 vitamins, which fall into two categories: Fat-soluble: Vitamins A, D, E and K. They're stored in your body's fat. Some fat-soluble vitamins, such as vitamins A and D, can accumulate in your body and reach toxic levels. Water-soluble: Vitamin C, choline, biotin and the seven B vitamins: thiamin (B-1), riboflavin (B-2), niacin (B-3), pantothenic acid (B-5), pyridoxine (B-6), folic acid/folate (B-9) and cobalamin (B-12). They're stored to a lesser extent than fat-soluble vitamins. Focus on minerals Your body also needs minerals. Major minerals - those needed in larger amounts - include calcium, phosphorus, magnesium, sodium, potassium and chloride. Calcium, phosphorus and magnesium are important in the development and health of your bones and teeth. Sodium, potassium and chloride, known as electrolytes, are important in regulating the water and chemical balance in your body. In addition, your body needs smaller amounts of chromium, copper, fluoride, iodine, iron, manganese, molybdenum, selenium and zinc. These are all necessary for normal growth and health. The right balance Having the right balance of vitamins and minerals in your body is essential. Prolonged vitamin or mineral deficiencies can cause specific diseases or conditions, such as night blindness (vitamin A deficiency), pernicious anemia (vitamin B-12 deficiency) and anemia (iron deficiency). On the other hand, too much of some vitamins and minerals can cause toxic reactions. You can get your entire daily requirement of vitamin C by just popping a pill. You can get the same amount by eating a large orange. So which is better? In most cases, the orange - a whole food. Benefits of whole foods Whole foods - fruits, vegetables, grains, lean meats and dairy products - have three main benefits you can't find in a pill: Whole foods are complex. They contain a variety of the nutrients your body needs - not just one - giving you more "bang" for your nutrition "buck." An orange, for example, provides vitamin C but also beta carotene, calcium and other nutrients. A vitamin C supplement lacks these other nutrients. Similarly, a glass of milk provides you with protein, vitamin D, riboflavin, calcium, phosphorus and magnesium. If you take only calcium supplements and skip calcium-rich foods, such as dairy products, you may miss all the other nutrients you need for healthy bones. Whole foods provide dietary fiber. Fiber is important for digestion and to help prevent certain diseases. Soluble fiber - found in certain beans and grains and in some fruits and vegetables - and insoluble fiber - found in whole grains and in some vegetables and fruits - may help prevent heart disease, diabetes and constipation. Whole foods contain other substances that may be important for good health. Fruits and vegetables, for example, contain naturally occurring food substances called phytochemicals, which may help protect you against cancer, heart disease, osteoporosis and diabetes. Although it's not yet known precisely what role phytochemicals play in nutrition, research shows many health benefits from eating more fruits, vegetables and grains. If you depend on supplements rather than eating a variety of whole foods, you miss the potential benefits of phytochemicals. Benefits of supplements uncertain Only long-term, well-designed studies can sort out which nutrients in food are beneficial - and whether taking them in pill form provides the same benefit. In fact, some nutrients may actually be harmful to your health when taken as a supplement. In one study, researchers found an increased risk of prostate cancer among men who drank alcohol and took beta carotene supplements. In an earlier study, they found that smokers who took beta carotene supplements had an increased risk of lung cancer. It's possible that alcohol and tobacco change the way your body absorbs and uses beta carotene. In addition, large amounts of beta carotene can alter blood levels of other, similar natural food pigments called carotenoids, some of which may actually be more beneficial to you than beta carotene. Concentrate on getting your nutrients from food, though, not supplements. Whole foods provide an ideal mix of nutrients, fiber and other food substances. It's likely that all of these work in combination to keep you healthy. Fortified and enriched You'll sometimes see the words fortified or enriched on food and beverage packaging. These terms indicate that nutrients have been added. If a food or beverage is fortified, it means that one or more nutrients have been added that weren't originally there. Enriched means that the nutrients lost during processing have been added back. The Nutrition Facts listed on the label will tell you which nutrients have been added. It'll also show what percent of the Daily Value for each nutrient is met with one serving. Choosing and using supplements Supplements are not substitutes. They can't replace the hundreds of nutrients in whole foods you need for a nutritionally balanced diet. However, if you do decide to take a vitamin or mineral supplement, here are some factors to consider: Avoid supplements that provide "megadoses." In general, choose a multivitamin-mineral supplement that provides about 100% DV of all the vitamins and minerals instead of one that supplies, for example, 500% DV of one vitamin and only 20% DV of another. The exception to this is calcium. You may notice that calcium-containing supplements don't provide 100% DV. If they did, the tablets would be too large to swallow. Most cases of nutrient toxicity stem from high-dose supplements. Look for USP on the label. This ensures that the supplement meets the standards for strength, purity, disintegration and dissolution established by the testing organization, U.S. Pharmacopeia (USP). Beware of gimmicks. Synthetic vitamins are the same as so-called "natural" vitamins. Don't give in to the temptation of added herbs, enzymes or amino acids - they add nothing but cost. Look for expiration dates. Supplements can lose potency over time, especially in hot and humid climates. If a supplement doesn't have an expiration date, don't buy it. Store all vitamin and mineral supplements out of the sight and reach of children. Put them in a locked cabinet or other secured location. Don't leave them sitting out on the counter or rely on child-resistant packaging. Be especially careful with any supplements containing iron. Iron overdose is a leading cause of poisoning deaths among children. Store supplements in a dry, cool place. Avoid hot, humid storage locations, such as the bathroom. Explore your options. If you have difficulty swallowing, ask your doctor whether a chewable or liquid form of the vitamin and mineral supplements might be right for you. Play it safe. Before taking anything other than a standard multivitamin-mineral supplement of 100% DV or less, check with your doctor, pharmacist or a registered dietitian. This is especially important if you have a health problem or are taking medication. High doses of niacin, for example, can result in liver problems. In addition, supplements may interfere with your medications. Vitamins E and K, for example, aren't recommended if you're taking blood-thinning medications (anticoagulants) because they can complicate the proper control of blood thinning. If you're already taking an individual vitamin or mineral supplement and haven't told your doctor, discuss it at your next checkup. By Mayo Clinic staff NU00198 May 10, 2002 --------------------------------------------------------------------- >> Kirim bunga, buket balon atau cake, klik,http://www.indokado.com/ >> Info balita, http://www.balita-anda.com >> Stop berlangganan, e-mail ke: [EMAIL PROTECTED]
