Weight Debate

Dietary supplements are products made by many manufacturers that:

• Are taken by mouth in the form of tablets, capsules, gelcaps, softgels, powders, or liquids.
• Are intended to supplement a person’s diet.
• Contains vitamins, minerals, amino acids, herbs or other botanicals, enzymes, and/or other ingredients.
• Are labeled as being a dietary supplement.

A person takes dietary supplements in an effort to stay healthy and to be well. read more »

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

Omega-3 is a type of fat called omega-3 fatty acids, a type of fatty acid that our bodies cannot produce.

Omega-3 fatty acids are good for your heart and research suggests that it lowers your chances of dying from heart disease.

Omega-3 fatty acids are dietary essentials, and are critical to brain development and function. Increasing evidence suggests that a relative lack of omega-3 may contribute to many psychiatric and neurodevelopmental disorders.

Omega-3 fatty acids found in fish promote healthy vision and brain development in infants and reduce risks of cardiovascular disease in the general population.

Good Sources of Omega-3s Include:

• Supplements
• Salmon
• Soybean oil
• Canola oil
• Walnuts
• Flaxseed oil
• Flaxseed – you must grind the seeds to get the benefits

Salmon is high in protein and an excellent source of omega-3 fatty acids. Wild salmon is a great choice, but farmed salmon can also be a good alternative.

Fish that naturally contain more oil such as salmon, trout, mackerel, herring, anchovies, and sardines, have more omega-3 fatty acids than lean fish such as cod, haddock, and catfish. Be careful about eating too much shellfish. Shrimp is a type of shellfish that has a lot of cholesterol.

Calcium builds strong bones.

Calcium is especially important during the tween (kids ages 9 to 12) and teen years, when bones are growing their fastest.

Kids have calcium needs that they can’t make up for later in life. By the time teens finish their growth spurts around age 17, 90 percent of their adult bone mass is established.

Fewer than 1 in 10 girls and only 1 in 4 boys ages 9 to 13 are at or above their adequate intake of calcium. This lack of calcium has a big impact on their bones and teeth.

Starting around age nine, young people need almost twice as much calcium as younger kids, 1,300 mg of calcium a day.

Recommended Dietary Allowances (RDAs) of Calcium mg = milligrams

• Birth to 6 months – 210 mg
• 6 to 12 months – 270 mg
• 1 to 3 years – 500 mg
• 4 to 8 years – 800 mg
• 9 to 18 years – 1,300 mg

Note:
Children 1 to 2 years old should drink whole milk. After age two, low fat or fat free milk should become their regular drink.

Tweens and teens can get most of their daily calcium from:

• 3 cups of low fat or fat free milk = 900 mg of calcium

PLUS

• Additional servings of calcium rich foods = 400 mg of calcium
  = 1,300 mg of calcium every day!

Some Calcium Rich Foods:

• Plain yogurt, fat free – 1 cup – 452 mg of calcium
• Orange juice with added calcium – 1 cup – 350 mg of calcium
• Fruit yogurt, low fat – 1 cup – 345 mg of calcium
• Ricotta cheese, part skim – 1/2 cup – 334 mg of calcium
• American cheese, low fat or fat free – about 3 slices – 312 mg of calcium
• Soybeans, cooked – 1 cup – 298 mg of calcium

Calcium supplements are also an alternative way to get calcium for children and adults who don’t or can’t have milk or milk products.

Vitamin E is an antioxidant vitamin that helps protects cells in your body against damage, and helps your body make red blood cells.

Vitamin E is found naturally in some foods, added to other foods, and is available as a dietary supplement.

A balanced diet is the best way to get your adequate amounts of vitamin E for your body’s needs, especially a diet low in fat, high in leafty green vegetables, and fiber from cereals and grains.

Vitamin E is in foods such as:

• Wheat germ oil
• Some nuts and seeds – such as sunflower seeds, almonds, hazelnuts.
• Whole grains like whole wheat and oats.
• Olives.
• Spinach and other green leafy vegetables.
• Egg yolks.
• Peanut butter.
• Vegetable oils – such as safflower oil, sunflower oil, and cottonseed oil.
• Fortified ready-to-eat cereals.
• Meats.

Side Effects
The American Heart Association says that high amounts of vitamin E can be harmful. Taking 400 IU per day, or higher, may increase the risk of death. Taking smaller amounts, such as those found in a typical multivitamin, is not harmful.

If you take blood thinners, talk to your doctor before taking vitamin E pills.

Recommended Dietary Allowances (RDAs) for Vitamin E (Alpha-Tocopherol) (mg = milligrams)

• Birth to 6 months – 4 mg (6 IU)
• 7 to 12 months – 5 mg (7.5 IU)
• 1 to 3 years – 6 mg (9 IU)
• 4 to 8 years – 7 mg (10.4 IU)
• 9 to 13 years – 11 mg (16.4 IU)
• 14+ years and Pregnancy – 15 mg (22.4 IU)
• Lactation – 19 mg (28.4 IU)

There are two types of vitamins, water soluble vitamins, and fat soluble vitamins.

Water Soluble Vitamins

• The water soluble vitamins are:
  • Vitamin B6
  • Vitamin B12
  • Vitamin C
  • Biotin
  • Folic acid
  • Niacin
  • Pantothenic acid
  • Riboflavin
  • Thiamin
• Because water soluble vitamins dissolve easily in water, your body can absorb them easily.
• Your body uses only the amount of water soluble vitamins it needs, and any excess amounts are flushed out in the urine.
• Water soluble vitamins are not stored in your body (except for vitamin B12, which is stored in the liver), so you need a continuous supply of them in your diet daily.
• Water soluble vitamins are in:
  • Plant foods
  • Fruit
  • Vegetables
  • Grains
  • Animal foods
  • Dietary supplements
• Water soluble vitamins can be destroyed by heat, being exposed to the air, or lost in water used for cooking, especially boiling. Steam or grill your food instead of boiling it.

Fat Soluble Vitamins

• The fat soluble vitamins are:
  • Vitamin A
  • Vitamin D
  • Vitamin E
  • Vitamin K
• Fat soluble vitamins dissolve in fat and oils.
• Fat soluble vitamins are absorbed into the body with the use of bile acids, which are fluids used to absorb fat. Your body stores fat soluble vitamins in your liver and fatty tissues for use as needed.
• Excess fat soluble vitamins are stored in the liver and fat tissue, and are not excreted in your urine.
• Excess fat soluble vitamins can build up to toxic levels if too much is taken, which can be harmful, especially vitamins A and D.
• Fat soluble vitamins are found in:
  • Fatty foods such as animal fats, including butter and lard
  • Dairy foods
  • Vegetable oils
  • Oily fish
  • Liver
  • Dietary supplements