Which Vitamins Do You Really Need?

Vitamin E.Studies have sugested that vitamin E may boost the immune system,ward off cataracts and slow the progession of Alzheimer's disease. There's also some evidence that vitamin E may promote heart health by reducing the oxidation of LDL(Low Density Lipoprotein)("bad") cholesterol that can cause atherosclerosis(deposit of fats in blood vessels), and also by acting as and anti-coagulant. The FNB says that 115mg is recommended daily in the form of vegetable oils(corn oil,olive oil, mustard oil),wheat germ, nuts, germed seeds,"Brede de Chine".
How much is too much?: At about 455mg per day, vitamin E may cause an increase tendency to haemorrhage. This is because it acts as an anti-coagulant , and thus causing severe bleeding to those having clotting disorders.

Vitamin C. While there's little evidence that vitamin C can prevent colds, several studies indicate that taking large doses each day at the onset of a cold probably lessens the symptoms and shortens its duration.The RDA is 75mg for women and 90mg for men(in a glass of orange juice), and an extra 35mg for smokers.The sources of Vitamin C are in all citrus fruits, guavas,"goyave de chine",watercress.The vitamin C also acts as a strong anti-oxidant, thus eliminating all free radicals from the body which are the main cause of Cancer.
How much is too much?:Regularly taking more than 2000 mg of vitamin C daily can cause abdominal cramps,nausea and diarrhoea.

Vitamin B.Folic acid,B₁₂(Cyanocobalamine),B₆(Pyrodoxine) can protect our heart, our pancreas,and prevent birth defects and keep us mentally sharp as we age.All three have been linked to a possible lower incidence of heart disease,possibly because they help return to normal the blood levels of a sybstance called homocysteine.Elevated homocysteine levels are linked to an increased risk of heart disease and other vascular disorders.

Folic acid can also make the difference between delivering a healthy baby or one born with a birth defect such as spina bifida.

People who aren't as mentally sharp as they once were may have a vitamin B₁₂ deficiency.Severe deficiencies cause fatigue,nerve damage and dementia, but depression and confusion can appear with milder deficiencies.Older people are paticularly at risk because many are unable to absorb B₁₂ from food(meat,chicken,fish,liver are the main sources ).So the FNB advises those over 50 of age who cannot absorb B₁₂ from food,to get it from supplement or food fortified with it.The sources of Vitamin B are wheat germ,whole wheat flour,liver,milk,yeast.
How much is too much?:Doses of over 1000mcg of folic acid might mask a B₁₂ deficiency,which results into a nerve damage.As for B₆,don't exceed 100mg.(RDA for adult<50 is 1.3mg and for those >50 , the RDA is 1.7mg for men and 1.5mg for women.)Higher dose can provoke difficulties in balance,numbness,muscle weakness and nerve damage.

Calcium.We need plenty of this mineral to maintain strong teeth and bones and reduce our risk risk of osteoporosis.To that end, the FNB recently raised the RDA for calcium to 1gm for adults up to the age of 50, and 1.2gm for ages 51 and older (three or four glasses of skim milk a day).The sources of calcium are milk,cabbage,sesame,coconut.

• Toss raw greens like kale with onions and garlic sauteed in olive oil and with just a pinch of cinnamon. Then cook them in a small amount of vegetable broth until tender.
• Make a calcium-rich smoothie by combining 1 cup calcium-fortified orange or apple juice, 4 ounces of calcium-set tofu, and a ripe banana.
• Add chopped fresh or dried figs (soak dried figs in hot water for a few minutes first) to cannellini, navy, or great northern beans seasoned with onions and garlic.
• Toss a handful of soynuts into salads.
• We sing the glories of peanuts in this issue but you can boost calcium intake by trading the peanut butter in your sandwich for calcium-rich almond butter.
• Make a calcium-rich Asian stir-fry by teaming up chunks of calcium-set tofu, broccoli florets, and sliced bok choy.
• Enjoy calcium-rich desserts like puddings and tapioca(manioc). You can make them with low-fat milk or nondairy milks.
• Give homemade baked beans extra flavor and nutrition with a couple tablespoons of blackstrap molasses. Only blackstrap, not regular, molasses is a good source of calcium (and the beans have calcium, too).

Vitamin D.Calcium won't do you good unless you get enough of this "sunshine vitamin", which enable the body to absorb calcium and phosphorus.Vitamin D is available in only a few foods(Milk,Butter,Egg yolks and fortified breakfast cereal) and is otherwise produced under the skin upon exposure to the sun.The RDA of vitamin D is 200 IU for those under 50 of age. Older people are particularly likely to be deficient in Vitamin D,since they have difficulty absorbing it from food; 400 IU is recommended for adults between the ages of 50 and 70, 600 IU thereafter.
How much is too much?:Daily doses of 1000 to 2000 IC over time may cause nausea, fatigue, heart irregularities and elevated blood levels of calcium that can lead to severe kidney damage or other disorders.

Magnesium.Magnesium is another vital mineral for bone, and dental health.It has an RDA of 420mg for men and 320mg for women.The average multivitamin supplies 25 percent of what you need, but magnesium is also found in whole grains, nuts,legumes,and dark leafy greens.
How much is too much?:A dose over 450mg, Magnesium can cause diarrhoea and nausea.

Iron.Though children, teens and women of childbearing age are at risk for low Iron, healthy men of all ages and postmenopausal women generally don't need to supplemental this mineral.In fact, in these groups supplemental iron is likely to do more harm than good, because iron accumulates in the body.By the way iron is always absorbed in the presence of the vitamin C.
How much is too much?:At just five times the usual RDA of 15mg(for women under 50),iron supplements can cause nausea, diarrhoea and abdominal pain.They may also prevent the absorption of other minerals.