Weight Debate

Most people get enough iron by making healthy, balanced food choices and eating iron-rich foods. But some groups of people are at greater risk for low iron levels. Based on blood values, substantial numbers of adolescent females and women of childbearing age are iron deficient.

Iron deficiency anemia can be associated with:

• Low dietary intake of iron.
• Inadequate absorption of iron.
• Excessive blood loss.

Women and teenage girls are at great risk of developing iron deficiency anemia because they have the greatest need for iron:

• Women of childbearing age.
• Pregnant women – About half of pregnant women have iron-deficiency anemia. Iron deficiency anemia during pregnancy can increase risk for small or early (preterm) babies. Small or early babies are more likely to have health problems or die in the first year of life than infants who are born full term and are not small.
• Women with heavy menstrual losses and long periods can lose a significant amount of iron.
• Women can lose iron and red blood cells from uterine fibroids, which can bleed slowly.
• Women who have had more than one child.
• Women who use an intrauterine device (IUD).
• Women who engage in regular, intense exercise (female athletes).

Iron deficiency is uncommon among adult men and postmenopausal women. Individuals should only take iron supplements when prescribed by a doctor because of their greater risk of iron overload.

Some Food Sources of Iron Include:
Clams, canned, drained 3 ounces – 23.8 mg
Chicken liver, cooked, 3 and 1/2 ounces 12.8 mg
Ready-to-eat cereal, 100 percent iron fortified, 3/4 cup 18 mg
Oysters, eastern, wild, cooked, moist heat 3 ounces – 10.2 mg
Oatmeal, instant, fortified, prepared with water, 1 cup – 10 mg
Soybeans, mature, boiled, 1 cup – 8.8 mg
Lentils, boiled, 1 cup 6.6 mg
Beans, kidney, mature, boiled, 1 cup 5.2 mg
Beans, lima, large, mature, boiled, 1 cup 4.5 mg

Daily Recommended Dietary Allowances for Iron mg = milligrams
7 to 12 months – 11 mg
1 to 3 years – 7 mg
4 to 8 years – 10 mg
9 to 51+ years – 8 mg

14 to 18 years – Males – 11 mg
14 to 18 years – Females – 15 mg
14 to 50 years – Pregnancy – 27 mg
14 to 18 years – Lactation – 10 mg

19 to 50 years – Females – 18 mg
19 to 50 years – Lactation – 9 mg

The Food and Drug Administration (FDA) is warning of the potential risk of overdosing infants with liquid vitamin D.

Some liquid vitamin D supplement products on the market come with droppers that could allow parents and caregivers to accidentally give harmful amounts of the vitamin to an infant. These droppers can hold a greater amount of liquid vitamin D than an infant should receive.

“It is important that infants not get more than the recommended daily amount of vitamin D,” says Linda M. Katz, M.D., M.P.H., interim chief medical officer in FDA’s Center for Food Safety and Applied Nutrition. “Parents and caregivers should only use the dropper that comes with the vitamin D supplement purchased.”

Vitamin D promotes calcium absorption in the gut and plays a key role in the development of strong bones. Vitamin D supplements are recommended for some infants – especially those that are breastfed – because deficiency of this vitamin can lead to bone problems such as thinning, soft, and misshaped bones, as is seen with the condition known as rickets.

The FDA advised manufacturers of liquid Vitamin D supplements that droppers accompanying these products should be clearly and accurately marked for 400 international units (IU). For products intended for infants, FDA recommends that the dropper hold no more than 400 IU.

The American Academy of Pediatrics (AAP) has recommended a dose of 400 IU of Vitamin D supplement per day to breastfed and partially breastfed infants. The easiest way to ensure that an infant will not get more than the recommended dose is to use a product supplied with a dropper that will give no more than 400 IU per dose.

Be aware that excessive vitamin D can cause nausea and vomiting, loss of appetite, excessive thirst, frequent urination, constipation, abdominal pain, muscle weakness, muscle and joint aches, confusion, and fatigue, as well as more serious consequences like kidney damage.

FDA’s Recommendations

• Ensure that your infant does not receive more than 400 international units (IUs) of vitamin D a day, which is the daily dose of vitamin D supplement that the American Academy of Pediatrics recommends for breastfed and partially breastfed infants.
• Keep the vitamin D supplement product with its original package so that you and other caregivers can follow the instructions. Follow these instructions carefully so that you use the dropper correctly and give the right dose.
• Use only the dropper that comes with the product – it is manufactured specifically for that product. Do not use a dropper from another product.
• Ensure the dropper is marked so that the units of measure are clear and easy to understand. Also make sure that the units of measure correspond to those mentioned in the instructions.
• If you cannot clearly determine the dose of vitamin D delivered by the dropper, talk to a health care professional before giving the supplement to the infant.
• If your infant is being fully or partially fed with infant formula, check with your pediatrician or other health care professional before giving the child vitamin D supplements.

Remember: Any type of medication or dietary supplement can have adverse effects and must be taken according to the manufacturer’s directions.

This article appears on the Food and Drug Administration (FDA) Consumer Updates, which features the latest on all FDA-regulated products.
June 15, 2010

Find consumer updates at www.fda.gov

Vitamin C, also called ascorbic acid, helps fight infections, heal cuts and wounds, keeps teeth and gums healthy, and is necessary for normal growth and development and repair of all body tissues.

Vitamin C is an antioxidant that helps prevent cell damage caused by free radicals (highly reactive chemicals).

Vitamin C is a water soluble vitamin, which means it dissolves in water. Because leftover amounts of vitamin C leave your body through the urine, you need a continuous supply of vitamin C in your diet every day.

Vitamin C is being studied in the prevention and treatment of some types of cancer.

Vitamin C is naturally present in some foods, added to others, and available as a dietary supplement.

Recommended Dietary Allowances (RDAs) for Vitamin C Per Day mg = milligrams
Birth to 6 months – 40 mg
7 to 12 months – 50 mg
1 to 3 years – 15 mg
4 to 8 years – 25 mg
9 to 13 years – 45 mg

14 to 18 years – Male – 75 mg
14 to 18 years – Female – 65 mg
14 to 18 years – Pregnancy – 80 mg
14 to 18 years – Lactation – 115 mg

19+ years – Male – 90 mg
19+ years – Female – 75 mg
19+ years – Pregnancy – 85 mg
19+ years – Lactation – 120 mg

Smokers require 35 mg/day “more” vitamin C than nonsmokers.

Some Good Food Sources of Vitamin C:
Red pepper, raw, 1/2 cup – 95 mg
Orange juice, 3/4 cup – 93 mg
Kiwi fruit, 1 medium – 71 mg
Orange, 1 medium – 70 mg
Grapefruit juice, 3/4 cup – 70 mg
Green pepper, raw, 1/2 cup – 60 mg
Broccoli, cooked, 1/2 cup – 51 mg
Strawberries, fresh, 1/2 cup – 49 mg
Brussels sprouts, cooked, 1/2 cup – 48 mg
Grapefruit, 1/2 medium – 39 mg
Tomato juice, 3/4 cup – 33 mg
Cantaloupe, 1/2 cup – 29 mg
Cabbage, cooked, ½ cup – 28 mg
Cauliflower, raw, 1/2 cup – 23 mg
Potato, baked, 1 medium – 20 mg
Tomato, raw, 1 medium – 16 mg
Fortified breakfast cereals

Vitamin C Deficiency
Deficiency of little or no vitamin C intake – below 10 mg/day – leads to scurvy. Vitamin C deficiency is uncommon in developed countries but can still occur in people with limited food variety.

Side Effects From Too Much Vitamin C
Some side effects sometimes associated with taking too much vitamin C

• Diarrhea
• Nausea
• Abdominal cramps
• Gastrointestinal disturbances
• Upset stomach
• Kidney stones
• Increased iron absorption

Vitamin C and Medications
Vitamin C supplements have the potential to interact with several types of medications. People taking medications on a regular basis should discuss their vitamin C intakes with their doctor. A few examples are:

• Chemotherapy and radiation
• 3-hydroxy-3-methylglutaryl coenzyme A reductase inhibitors (statins)

Although a substantial proportion of individuals over age 50 have reduced ability to absorb naturally occurring vitamin B12, also called cobalamin, they are able to absorb the crystalline form.

Vitamin B12 is important for

• proper red blood cell formation
• neurological function
• DNA synthesis
• metabolism

Vitamin B12 is a water soluble vitamin, which means it dissolves in water.

People over the age of 50 should be encouraged to meet their RDA (Recommended Dietary Allowance) of 2.4 micrograms (mcg) per day for vitamin B12 by eating foods fortified with vitamin B12 such as:

• Fortified cereals

OR

• Taking the crystalline form of vitamin B12 supplements

Example of a day’s supply of vitamin B12:

• 1 chicken breast, plus 1 hard boiled egg, plus 1 cup plain low fat yogurt

OR

• 1 cup milk, plus 1 cup raisin bran

Vitamin B12 is naturally present in some foods, added to others, and available as a dietary supplement and a prescription medication. Vitamin B12 is naturally found in:

• Dairy products
• Fish
• Meat
• Poultry
• Eggs
• Milk, and milk products
• Fortified breakfast cereals are a readily available source of vitamin B12 with high bioavailability for vegetarians. Fortified foods vary in formulation, so read product labels to determine which added nutrients they contain.
• Some nutritional yeast products

Recommended Dietary Allowances (RDAs) for Vitamin B12 mcg = micrograms
Birth to 6 months – 0.4 mcg
7 to 12 months – 0.5 mcg
1 to 3 years – 0.9 mcg
4 to 8 years -1.2 mcg
9 to 13 years -1.8 mcg
14+ years – 2.4 mcg
Pregnancy – 2.6 mcg
Lactation – 2.8 mcg

There are several forms of vitamin K:
Vitamin K 1 is derived from plants.
Vitamin K 2 (menaquinone) from bacteria.
Vitamin K 3 (menadione) from synthetic naphthoquinone provitamins.

Vitamin K helps your blood to clot and helps keep your bones strong.

If you eat a healthy balanced diet, generally you will get all the vitamin K your body needs. Foods usually provide your body with about half of the normal supply of vitamin K you need, and the bacteria that line your gastrointestinal tract will produce the rest. Only people who have a vitamin K deficiency may need to take vitamin K supplements. Check with your doctor.

Some symptoms of vitamin K deficiency include abnormal or excessive bleeding, such as:

• Frequent nosebleeds.
• Abnormally bleeding gums.
• Heavy menstruation.
• Blood in the urine or stool.

These symptoms may also signal other, more serious, problems. People with these symptoms should see their doctor.

Vitamin K deficiency may result from:

• Extended treatment with antibiotics, which can kill bacteria that produce vitamin K.
• Liver damage.
• Intestinal disorders such as cystic fibrosis, celiac disease.
• Removal of part of the intestine.
• Chronic malnutrition.
• Alcoholism.

Some Foods Sources of Vitamin K

• Green leafy vegetables
• Kale
• Spinach
• Turnip greens
• Collard greens
• Swiss chard
• Parsley
• Mustard greens
• Brussels sprouts
• Broccoli
• Cabbage
• Soybeans
• Prunes
• Kiwifruit
• Dairy products
• Pine nuts
• Cashews
• Blackberries
• Blueberries
• Olives
• Cereals
• Liver
• Pork

Daily Adequate Intake of Vitamin K mcg = micrograms
0 to 6 months – 2 mcg
7 to 12 months – 2.5 mcg
1 to 3 years – 30 mcg
4 to 8 years – 55 mcg
9 to 13 years – 60 mcg
14 to 18 years – 75 mcg
19+ years – 90 mcg

Warning:
Warfarin (Coumadin) is a blood thinner medicine prescribed for people who are at increased risk of forming blood clots. Vitamin K supplements or foods containing vitamin K can affect how Warfarin works. Check with your doctor about how much vitamin K supplements or foods containing vitamin K you should eat.

Make sure your children get enough calcium.

Even before they come in, baby teeth and adult teeth need calcium to develop fully. And after the teeth are in, calcium may also help protect them against decay.

Calcium also makes jawbones strong and healthy.

Milk has calcium, a nutrient that helps your children’s body build strong teeth and bones.

There are a variety of ways to make sure your children ages 4 to 8 get enough calcium every day. Here is an example:

• 3 cups of milk a day

OR

• 1 cup of fat free yogurt and 2 cups of milk

OR

• 1 cup of orange juice with added calcium, 1 cup low fat fruit yogurt, and 1 cup milk

Daily Recommended Calcium Intake mg = milligrams

• Birth to 6 months 210 mg
• 7 to 12 months 270 mg
• 1 to 3 years 500 mg
• 4 to 8 years 800 mg
• 9 to 18 years 1,300 mg
• 19 to 50 years 1,000 mg
• 50+ years 1,200 mg

Too little magnesium in your diet will make your body work harder.

Good sources of magnesium include:

• Barley
• Bran muffins
• Pumpkin seeds
• Buckwheat flour
• Vanilla Yogurt – low fat
• lima beans
• Trail mix
• Halibut steaks
• Garbanzo beans
• Spinach
• Soybeans

Magnesium is the fourth most abundant mineral in your body and is essential to good health.

Approximately 50 percent of total body magnesium is found in your bones. The other half is found predominantly inside cells of body tissues and organs. Only 1 percent of magnesium is found in your blood, but your body works very hard to keep blood levels of magnesium constant.

Magnesium is needed for more than 300 biochemical reactions in the body.

• Magnesium helps maintain normal muscle and nerve function.
• Magnesium keeps heart rhythm steady.
• Magnesium supports a healthy immune system.
• Magnesium keeps bones strong.
• Magnesium helps regulate blood sugar levels.
• Magnesium promotes normal blood pressure.
• Magnesium is known to be involved in energy metabolism and protein synthesis

There is an increased interest in the role of magnesium in preventing and managing disorders such as hypertension, cardiovascular disease, and diabetes.

Dietary magnesium is absorbed in the small intestines. Magnesium is excreted through the kidneys.

Daily Recommended Magnesium Intake mg = milligrams

1 to 3 years – Males & Females – 80 mg
4 to 8 years – Males & Females – 130 mg
9 to 13 years – Males & Females – 240 mg

14 to 18 years – Males – 410 mg
14 to 18 years – Females – 360 mg
14 to 18 years – Pregnancy – 400 mg
14 to 18 years – Lactation – 360 mg

19 to 30 years – Males – 400 mg
19 to 30 years – Females – 310 mg
19 to 30 years – Pregnancy – 350 mg
19 to 30 years – Lactation – 310 mg

31+ years – Males – 420 mg
31+ years – Females – 320 mg
31+ years – Pregnancy – 360 mg
31+ years – Lactation – 320 mg

Vitamin A has many benefits including:

• Keeps eyes and skin healthy.
• Helps form and maintain healthy teeth.
• Helps protect against infections.
• Regulates the immune system.
• Plays an important role in bone growth, reproduction, cell division, and cell differentiation.
• Promotes healthy surface linings of the respiratory, urinary, and intestinal tracts.

Recommended Dietary Allowances (RDAs) for vitamin A

• 1 to 3 years – 1,000 IU
• 4 to 8 years – 1,320 IU
• 9 to 13 years – 2,000 IU
• 14 to 19+ years – Males – 3,000 IU
• 14 to 19+ years – Females – 2,310 IU
• 14 to 18 years – Pregnancy – 2,500 IU
• 14 to 18 years – Lactation 4,000 IU
• 19+ years – Pregnancy 2,565 IU
• 19+ years – Lactation 4,300 IU

Some excellent food sources:
Vitamin A in animal foods is well absorbed and used efficiently by the body. Vitamin A in plant foods is not as well absorbed by the body.

• Beef liver, cooked, 3 ounces – 27,185 (IU)
• Carrot juice, canned, 1/2 cup – 22,567 (IU)
• Carrots, boiled, 1/2 cup slices – 13,418 (IU)
• Chicken liver, cooked, 3 ounces – 12,325 (IU)
• Spinach, frozen, boiled, ½ cup – 11,458 (IU)
• Kale, frozen, boiled, ½ cup – 9,558 (IU)
• Carrots, 1 raw, 7 and 1/2 inches – 8,666 (IU)
• Vegetable soup, canned, chunky, ready-to-serve, 1 cup – 5,820 (IU)
• Cantaloupe, 1 cup cubes – 5,411 (IU)
• Spinach, raw, 1 cup – 2,813 (IU)
• Apricots with skin, juice pack, 1/2 cup – 2,063 (IU)
• Apricot nectar, canned, 1/2 cup – 1,651 (IU)
• Papaya, 1 cup cubes – 1,532 (IU)
• Mango, 1 cup sliced – 1,262 (IU)
• Oatmeal, instant, fortified, plain, prepared with water, 1 cup – 1,252 (IU)
• Peas, frozen, boiled, 1/2 cup – 1,050 (IU)
• Tomato juice, canned, 6 ounces – 819 (IU)
• Milk, fortified skim, 1 cup – 500 (IU)
• Peaches, canned, juice pack, 1/2 cup halves or slices – 473 (IU)
• Peach, 1 medium – 319 (IU)
• Pepper, sweet, red, raw, 1 ring, 3 inches diameter by 1/4 inch thick – 313 (IU)
• Cheese, cheddar, 1 ounce – 284 (IU)
• Milk, whole, 3.25 percent fat, 1 cup – 249 (IU)
• Egg substitute, 1/4 cup – 226 (IU)

Health risks of too much vitamin A
Hypervitaminosis A refers to high storage levels of vitamin A in the body that can lead to toxic symptoms. Hypervitaminosis A can occur when large amounts of liver are regularly consumed, but most cases result from taking excess amounts of vitamin A in supplements. There are four major adverse effects of hypervitaminosis A:

• Birth defects
  • Retinoids
    Retinoids are compounds that are chemically similar to vitamin A. Synthetic retinoids have been prescribed for acne, psoriasis, and other skin disorders.

    Isotretinoin (Roaccutane ® or Accutane ®) is considered an effective anti-acne therapy. At very high doses it can be toxic, which is why this medication is usually saved for the most severe forms of acne. The most serious consequence of this medication is birth defects. It is extremely important for sexually active females who may become pregnant and who take these medications to use an effective method of birth control. Women of childbearing age who take these medications are advised to undergo monthly pregnancy tests to make sure they are not pregnant.

• Liver abnormalities
• Reduced bone mineral density that may result in osteoporosis
• Central nervous system disorders

Toxic symptoms can also arise after consuming very large amounts of preformed vitamin A over a short period of time. Signs of acute toxicity include

• Nausea and vomiting
• Headache
• Dizziness
• Blurred vision
• Muscular uncoordination

Also called: Folacin, Folate, Pteroylglutamic acid, and Vitamin B9.

Folic acid and folate mean the same thing. Folic acid is a manmade form of folate.

We all need the B vitamin folic acid everyday. Our bodies use it to make healthy new cells daily for hair, nails, skin, and other parts of our body, and it also helps keep our blood healthy.

Some Food Sources of Folate

• Cooked dry beans and peas
• Deep green leaves like spinach and mustard greens
• Oranges and orange juice
• Whole grains
• Some cereals have 100 percent of the daily value of folic acid in each serving

Especially Important!!
Most women don’t get all of the folic acid they need through food alone. It is very important for women who can get pregnant to make sure they get 400 micrograms (400 mcg) of folic acid every day, starting at least one month before getting pregnant. If a woman has enough folic acid in her body before and during pregnancy, it can help prevent major birth defects of the baby’s brain and spine – anencephaly and spina bifida – by 50 to 70 percent.

Two easy ways to get enough folic acid each day are:

• Take a multivitamin everyday that contains 400 micrograms (400 mcg) of folic acid. Or you can take a small pill (supplement) that has only folic acid in it each day.

OR

• Eat a bowl of breakfast cereal that has 100% of the daily value of folic acid every day. Not every cereal has this amount. Check the label on the side of the box, and look for one that has “100%” next to folic acid.

Anencephaly Pronounced an-en-SEF-uh-lee
Anencephaly happens when most or all of the brain does not develop. Babies with this problem die before or shortly after birth.

Spina Bifida Pronounced spy·nuh bif-i-duh
Spina bifida is the most common birth defect in the United States. It is a type of neural tube defect (NTD). The neural tube is a narrow channel that folds and closes during the third and fourth weeks of pregnancy to form the brain and spinal cord. Spina bifida happens if the portion of the neural tube that forms the spinal cord does not close completely during the first month of pregnancy. As a result, the nerves that control leg movements and other functions don’t work. Children with spina bifida often have lifelong disabilities, and they may need many surgeries.

Remember:
For folic acid to help prevent major birth defects, a woman needs to start taking folic acid at least one month before she becomes pregnant and while she is pregnant.

Why You Need Calcium
Everyone needs calcium every day to keep their bones strong and less likely to break, and this is especially important for girls and women. Most women do not get enough calcium daily. The body cannot produce calcium, it must be absorbed through food.

Calcium is a mineral needed by the body for:

• Strong bones
• Strong healthy teeth
• Proper function of the heart
• Muscle contraction
• Blood vessel expansion and contraction
• Secretion of hormones and enzymes
• Transmitting impulses throughout the nervous system
• Calcium helps prevent osteoporosis later in life (weak bones and bone loss)

Daily Recommended Calcium Intake mg = milligrams

• Birth to 6 months – 210 mg
• 7 to 12 months – 270 mg
• 1 to 3 years – 500 mg
• 4 to 8 years – 800 mg
• 9 to 18 years – 1,300 mg
• 19 to 50 years – 1,000 mg
• 50+ years – 1,200 mg

Calcium is found in some foods, added to others, available as a dietary supplement, and present in some medicines, such as antacids for heartburn. Vitamin D also plays an important role in healthy bone development. Vitamin D helps in the absorption of calcium – this is why milk is fortified with vitamin D.

Example:
3 cups of low-fat or fat-free milk = 900 mg of calcium
Plus additional servings of calcium-rich foods = 400 mg of calcium
Total = 1,300 mg of calcium everyday

Good Sources of Calcium Include

• Rhubarb, frozen, cooked, 1 cup 348 mg
• Sardines, with bone, 3 oz. 325 mg
• Spinach, frozen, cooked, 1 cup 291 mg
• Salmon, canned, with bone, 3 oz. 181 mg
• Low fat or nonfat milk, cheese, and yogurt
• Dark green leafy vegetables such as bok choy and broccoli
• Calcium fortified foods such as orange juice, cereal, bread, soy beverages, and tofu products
• Nuts such as almonds

1 in 2 women and 1 in 4 men over the age of 50 will break a bone because of osteoporosis.
Some people don’t even know they have osteoporosis until they break a bone.
Make sure you are getting enough calcium everyday!!