Vitamin Information Center

ONE in three of us takes them in a bid to boost our health and the UK market alone is worth £300million a year.

But now a major new study warns people who take vitamin supplements may not only be wasting their money, but SHORTENING their lives.

Brazil nuts … selenium

The review of 67 studies involving 230,000 people found that taking some vitamin pills could increase the risk of premature death by up to 16 per cent.

Researchers believe they may interfere with our bodies’ natural defence mechanisms.

Carrots … beta-carotene

Other supplements, including vitamin C, were found to have no effect, good or bad. Experts say a healthy, balanced diet should provide everything our bodies need.

Dietician Catherine Collins of the British Dietetic Association says: “It’s actually very hard to become deficient in most vitamins and minerals.

“For something like vitamin C, for example, it’s virtually impossible because it’s found in so many foods. And the body only absorbs the amount it needs, so more is not necessarily better.”

Here Sun Health looks at the study verdicts on key vitamins and minerals, and expert Catherine gives advice on how to get them from your diet.

VITAMIN A: Boosts immune system, helps with vision.

Study said: Supplements can increase risk of death by 16 per cent.

Found in: Animal products, eg milk, cheese and red meat, especially liver.

Catherine says: “Dairy foods in your diet should give you all you need.

“In fact, eating liver more than three times a week could mean you overdose on vitamin A.”

VITAMIN E: Protects fat in cells against damage that can lead to disease. Keeps the blood thin.

Study said: Supplements can raise risk of dying by four per cent.

Cheese … vitamin A

Found in: Seeds, nuts, corn oil and sunflower oil.

Catherine says: “Very easy to get in everyday foods. Even red meat and chicken has small amounts of it.”

VITAMIN C: Helps body absorb iron, speeds up repair process after injury.

Study said: Supplements won’t harm you, but no evidence they help either.

Found in: Oranges, kiwi, broccoli and peppers.

Catherine says: Five portions of fruit or veg a day will give you three times the amount that your body needs.”

BETA-CAROTENE: Powerful antioxidant that protects DNA in cells.

Study said: Supplements may raise risk of death by seven per cent.

Fish … selenium rich

Found in: Carrots, tomatoes, butternut squash and cabbage.

Catherine says: “The amount of betacarotene your body needs every day is very small. A little bit of cheese or cooking oil is probably enough.”

SELENIUM: Protects body against free radicals, the harmful molecules that attack and destroy healthy cells.

Study said: Supplements make no difference to health or life expectancy.

Found in: Brazilnuts, fish, wholegrains and meat.

Catherine says: “It’s incredibly rare to get selenium deficiency in the UK. Your body uses up very little of it so you need only tiny amounts.”

Amongst the thousands of foods available in the supermarket there are 5 foods that help the body defend itself against disease. Whether you eat them as snacks or incorporate them into meals, the nutrients provided in these 5 foods boost health and keep disease at bay.

1. Nuts. Almonds, pecans, cashews, pistachios, Brazil nuts, coconuts, chestnuts, macadamia nuts and hazelnuts are loaded with monounsaturated and polyunsaturated fats which help fight obesity, diabetes and heart disease. Nuts are also a good source of protein, fiber and omega-3 fatty acids as well as antioxidants.

According to Health Castle, researchers have found that regular consumption of nuts lowers the risk of heart disease in both men and women. In 2002, the Physician’s Health Study discovered that the risk of death by cardiac failure was significantly lowered in men who ate nuts at least 2 times a week.

2. Coconut Milk. Asian cultures have been using coconuts to stay healthy for generations. Coconut milk helps promote healthy bones and boosts the body’s immune system. The type of fat found in coconut milk is the same type of fat found in human milk which is why it is doesn’t cause why gain.

In studies conducted in the U.S. there has been very little research that claims coconut milk is effective in treating heart disease although many coconut enthusiasts swear it works.

Scientists would like us to have more knowledge on the health benefits of coconut milk but their efforts have been thwarted by the vegetable oil industry. Either way, whether you are eating fresh coconuts, drinking coconut milk or using coconut oil there are good health benefits to be had in coconut

3. Beef. Beef is full of vitamins. B vitamins, zinc and iron are the 3 most common and coincidentally are also the 3 vitamins most people don’t get enough of. The only problem with beef is that we have gone from eating grass-fed beef to grain-fed beef.

Grass-fed beef is leaner than grain-fed beef and has more CLA (conjugated linoleic acid) which is an anti-cancer fat, as well as omega-3 acids.

Omega-3 fatty acids lower your risk of heart disease and lowers cholesterol. CLAs contain more vitamin A and E which are known to help fight cancer, heart disease, immune diseases and diabetes.

4. Olive Oil. Olive oil is rich in monounsaturated fats, phenols and Vitamin E. All of which are good for you skin, hair, nails, heart and nerves. It is also known to help with inflammation.

The Polyphenols found in olive oil are antioxidants that reduce the risk of cancer. Proof of the magic of olive oil can be found in those living in European parts of the world where consumption of olive oil is high. These are people with less statistics of cancer than Americans.

5. Cinnamon. According to the U.S. Department of Agriculture, cinnamon helps steady blood sugar, blocks cancers cells and is an anti-inflammatory ingredient. Cinnamon also provides the body with manganese, fiber, iron, and calcium.

Cinnamon causes blood to rise from the center of the body and brings it up to the skin. This helps with circulation and blood pressure. Circulation is imperative for keeping oxygen flowing throughout the body.

Recent studies have been conducted on diabetics and the results have shown that cinnamon enhances the effects of insulin. These studies have found that one dose of cinnamon twice a day helps lower blood sugar, cholesterol and fight gum disease.

There you have it, 5 foods to help you stay healthy. Eat well, sleep well and feel well.

By: KrSpies
Published: 04/05/08

Embrace nuts! Almonds, pecans, cashews, Brazil nuts, chestnuts, walnuts, hazelnuts and pistachios - these health power foods are excellent sources of many nutrients and are worthy to be included in your healthy diet plan.
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