Vitamins and Health

Dietary Insurance: A Daily Multivitamin

Good health is a daily thing. But how many of us really appreciate the importance of the food to good health relationship?

Today’s hectic pace of modern lifestyle can lead to:

• High consumption of fast and processed food
• Nutritionally inadequate and calories dense meals
• Missed meals
• Limited food choice
• Excess intake of alcohol and other narcotic drugs
• Smoking, that robs the body of vital nutrients, essential for well being of the body.

if you eat a healthy diet, do you need to take vitamins? Not long ago, the answer from most experts would have been a resounding "no". But today there is good evidence that taking a daily multivitamin makes sense for most adults. What has changed? Not only have scientists determined why we need specific vitamins, such as ascorbic acid (vitamin C) and cholecalciferol (vitamin D), but they are also accumulating evidence that this vitamin and others do much more than ward off the so-called deficiency diseases. Intake of several vitamins above the minimum daily requirement may help prevent heart disease, cancer, osteoporosis, diabetes and many other chromic diseases. This section will present some of the evidence about nutrients possible new roles, point out how to get more of these nutrients in your diet, and it will assess the value of taking a daily proteins, carbohydrates, fats, vitamins, minerals, water and phytonutrients.

Vitamin A
Vitamin A does much more than help you see in the dark. It stimulates the production and activity of white blood cells, takes part in remodeling bone, helps maintain the health of endothelial cells (those lining the body's interior surfaces), and regulates cell growth and division. The researchers had explored for the relationship between vitamin A and cancer. Specifically, researchers looked at whether people could reduce their cancer risk by taking supplements of beta carotene, one of several precursor compounds that the body can transform into vitamin A, or by taking the active form of vitamin A (also called retinol or preformed vitamin A). Although it's possible to get too little vitamin A, it's easy to get too much preformed vitamin A (retinol) from supplements. Intake of up to 3,000 micrograms of preformed vitamin A, more than 3 times the current recommended daily level, is thought to be safe.

Folic Acid:

More than three decades ago, British researchers found that mothers of children with spina bifida had low vitamin levels Eventually, two large trials in which women were randomly assigned to take folic acid that getting enough folic Acid could prevent these birth defects. Timing of folate is critical: For folic to be effective, it must be taken in the first few weeks after conception, often before a woman knows she is pregnant.

Enough folic, at least 400 micrograms a day, isn't always easy to get from food. That's why women of childbearing age are urged to take extra folic acid as a supplement. It's also why the US Food and Drug Administration now requires that folic acid be added to most enriched breads, flour, cornmeal, pastas, rice, and other grain products, along with the iron and other micronutrients that have been added for years. Since the advent of mandatory folic acid fortification in 1998, neural tube birth defects have dropped by 20-30%.

Folic acid and Cancer
In addition to recycling homocysteine, folic acid plays a key role in building DNA, the complex compound that forms our genetic blueprint. Observational studies show that people who get higher than average amounts of folic acid from their diets or folic acid supplements for 15 years or more have lower risks of colon cancer and breast cancer. This could be especially important for those who drink alcohol, since alcohol blocks the absorption of folic acid and inactivates circulating folic acid. An interesting observation from the Nurses' Health Study is that higher intake of folic acid blunts the increased risk of breast cancer seen among women who have more than one alcoholic drink a day. A more recent study from Sweden found that a high folic acid intake can protect against breast cancer even in women who have only a drink a day or less.

When teasing out the relationship between any vitamin supplement and cancer, it is important to remember that cancer cells are essentially our own cells on overdrive, growing and rapidly dividing, and they have a greater need for nutrients than most of our normal cells do. Indeed, one successful chemotherapy agent works as a folic acid antagonist, since rapidly-dividing cells require folic acid to maintain their fast pace of cell division. So for people who have cancer or precancerous growths, nutritional supplements may be a double-edged sword. If you have cancer, make sure to check with your doctor before beginning any vitamin supplement regimen.

B Vitamins and Heart Disease
In 1968, a Boston pathologist investigated the deaths of two children from massive strokes. Both had inherited conditions that caused them to have extremely high levels of a protein breakdown product called homocysteine in their blood, and both had arteries as clogged with cholesterol as those of a 65-year-old fast food addict. Putting one and one together, he hypothesized that lower, but still elevated levels of homocysteine would contribute to the artery-clogging process of atherosclerosis. Since then, most--but not all--studies have linked high levels of this breakdown product, called homocysteine, with increased risks of heart disease and stroke. However, linking higher levels of homocysteine with heart disease risk does not necessarily mean that lowering homocysteine levels will lower risk. That requires testing in randomized trials.

Folic acid, vitamin B6, and vitamin B12 play key roles in recycling homocysteine into methionine, one of the 20 or so building blocks from which the body builds new proteins. Without enough folic acid, vitamin B6, and vitamin B12, this recycling process becomes inefficient and homocysteine levels increase. Several observational studies show that high levels of homocysteine are associated with increased risks of heart disease and stroke. Increasing intake of folic acid, vitamin B6, and vitamin B12 decreases homocysteine levels. And some observational studies, including the Nurses Health Study, show lower risks of cardiovascular disease among people with higher intakes of folic acid, those who use multivitamin supplements, or those with higher levels of serum folic acid.

Optimal Intake: only a fraction of our adult population currently get the recommended daily intake of all B vitamins by diet alone. So use of a multivitamin supplement will become increasingly important.

Vitamin B6

A healthy diet should include at least 1.3 to 1.7 milligrams of vitamin B6; somewhat higher intakes than that may protect against colon cancer, but more research is needed. Good sources of vitamin B6 include fortified cereals, beans, poultry, fish, and some fruits and vegetables. Very high doses of vitamin B6 have been tested as a treatment for conditions ranging from premenstrual syndrome to attention deficit disorder and carpal tunnel syndrome. To date, there is little evidence that it works. There's also evidence that very high doses of vitamin B6 supplements can lead to nerve damage; in light of these concerns, the Institute of Medicine set the upper limit for vitamin B6 intake in adults at 100 mg a day (an amount that can only be achieved through high dose supplements).

Vitamin B12

The current recommended intake for vitamin B12 is 2.4 micrograms per day. This vitamin is found naturally in animal products (such as fish, poultry, eggs, or dairy); it is also found in fortified breakfast cereals and enriched soy or rice milk. To avoid vitamin B12 deficiency, every person should make sure to include B12-fortified foods or a B12 supplement in their diets. Vitamin B12 deficiency can lead to so-called "pernicious anemia," and ultimately to serious neurological damage. An estimated 10 to 30 percent of adults over the age of 50 have difficulty absorbing vitamin B12 from food; even people who lack adequate stomach acid can typically absorb vitamin B12 from fortified foods or supplements, however, providing yet another reason to take a multivitamin. Symptoms of B12 deficiency include memory loss, disorientation, hallucinations, and tingling in the arms and legs. Some people diagnosed with dementia or Alzheimer's disease are actually suffering from the more reversible vitamin B12 deficiency.

Vitamin C
It is a water-soluble vitamin. It is also known as ascorbic acid. Even before its discovery in 1932, nutrition experts recognized that something in citrus fruits could prevent scurvy, a disease that killed as many as 2 million sailors between 1500 and 1800. In the 1970s, Chemistry and Peace Nobel laureate Linus Pauling promoted daily megadoses of vitamin C (the amount in 12 to 24 oranges) as a way to prevent colds and some chronic diseases.
There's no question that vitamin C plays a role in controlling infections. It's also a powerfulantioxidant that can neutralize harmful free radicals, and it helps make collagen, a tissue needed for healthy bones, teeth, gums, and blood vessels.

SOURCES OF VITAMIN C

Vitamin C is mostly present in fresh fruits, mainly citrus fruits, e.g. orange, lemon, tomato, pineapple, papaya, etc; fresh vegetables e.g. cabbage, cauliflower, lettuce, spinach, green peppers, beans etc.; properly sprouted pulses, germinating grams, etc. potato and seeds are poor sources but rich during germination. Amla is one of the richest sources of vitamin C both in the fresh as well as in the dry condition. Guavas are another cheap but rich source of this vitamin.

BENEFITS OF VITAMIN C

Vitamin C acts as an antioxidant required for 300 metabolic functions in the body, which includes tissue growth and repair, adrenal gland function and healthy gums. Ascorbic acid is related to carbohydrate metabolism. Deficiency production of insulin takes place in ascorbic acid deficiency. It is also essential for the proper functioning of the formative cells of various tissues, such as fibroblasts, osteoblasts etc. it helps in the synthesis of collagen which acts as a connective tissue between the bones. It also helps in the deposition of calcium and phosphates in the bones. It plays an important role in wound repair. It lays down connective tissue, which helps in healing of wounds. It takes part in maturation of red cells. In the deficiency of vitamin C delayed blood clotting, delayed clot retraction and anemia can be seen. It also helps in the production of antistress hormones. In some patients administration of vitamin C also decreases the symptoms of asthma. It also helps to prevent the harmful effects of pollution, to prevent cancer, protects against infection and increases the immunity. It can combine with toxic substances such as certain heavy metals and make them harmless so that they can be excreted from the body. This vitamin also decreased the level of low-density lipoproteins (LDL which are considered harmful for our body) and increases the levels of high-density lipoproteins (HDL or good cholesterol). It also helps in lowering the blood pressure and helping to prevent atherosclerosis.

It is not manufactured by our body therefore; it must be obtained through the diet or in the form of supplements. Most of the vitamin C is lost in the urine.

WHO NEEDS MORE?

Smoking decreases the level of vitamin C in the body. Therefore smokers, cigar and pipe smokers need more amounts. Alcohol also reduces levels of vitamin C in the body. Therefore individuals who drink more than two alcoholic drinks a day require comparatively large amount of vitamin C. As stated earlier canning and prolonged cooking destroys most of the vitamin C. people who eat only cooked fruits or processed fruits and vegetables require greater amount. Persons who take analgesics, anticoagulants, antidepressants, oral contraceptives require more amount as these drugs reduces vitamin C levels in the body. People who live in polluted areas and second hand smokers as pollution and second hand smoke stress the immune system, thus decreasing the vitamin C levels in the body. Depression and stress is also known to decrease vitamin C in the body. Thus depressed and stressed individuals also require greater amount of vitamin C.

DEFICIENCY SYMPTOMS OF VITAMIN C

Scurvy is the most important disease produced by the deficiency of vitamin C. there is increased fragility of the capillaries causing hemorrhages under the skin, periosteum, intestine, kidneys etc. The gums show erosion of the mucous membrane at their margins and due to the increased fragility of the capillaries there is frequent bleeding. Malformation of bones and teeth. The osteoblast remains functionless. There is irregular deposition of bone salts and decrease in the density of long bones. There is increased brittleness of bones leading to fracture. Anaemia is also produced due to decrease number of red cells and platelets. Skin eruptions are increased in the deficiency of vitamin C. There is increased susceptibility to infections and impaired healing of wounds. There is also disturbance in carbohydrate metabolism. Patient is easily fatigued and is more prone to cold flu and other infectious diseases. Patient also shows some weight loss.

Vitamin D

Vitamin D helps ensure that the body absorbs and retains calcium and phosphorus, both critical for building bone. Laboratory studies also show that vitamin D keeps cancer cells from growing and dividing, and plays a critical role in controlling infections.
Some preliminary studies indicate that insufficient intake of vitamin D is associated with an increased risk of fractures, and that vitamin D supplementation may prevent them, especially when vitamin D is taken in conjunction with calcium. It may also help increase muscle strength, which in turn helps to prevent falls, a common problem that leads to substantial disability and death in older people. Other early studies suggest an association between low vitamin D intake and increased risks of breast, colon, and other cancers, as well as increased risk of multiple sclerosis. A recent randomized trial among postmenopausal women showed significant reductions in cancer incidence among those randomized to vitamin D.
A promising report in the Archives of Internal Medicine suggests that taking vitamin D supplements may even reduce the risk of dying: A combined analysis of multiple studies found that taking modest levels of vitamin D supplements was associated with a statistically significant 7% reduction in mortality from any cause. The analysis looked at the findings from 18 randomized controlled trials that enrolled a total of nearly 60,000 study participants; most of the study participants took between 400-800 IU of vitamin D per day, for an average of 5 years.

Vitamin E
For a time, vitamin E supplements looked like an easy way to prevent heart disease. Promising observational studies, including the Nurses' Health Study and Health Professionals Follow-up Study, suggested 20% to 40% reductions in coronary heart disease risk among individuals who took vitamin E supplements (usually containing 400 IU or more) for least two years.

Vitamin K
Vitamin K helps make six of the 13 proteins needed for blood clotting. Lately, researchers have demonstrated that vitamin K is also involved in building bone. Low levels of circulating vitamin K have been linked with low bone density, and supplementation with vitamin K shows improvements in biochemical measures of bone health. A report from the Nurses' Health Study suggests that women who get at least 110 micrograms of vitamin K a day are 30% less likely to break a hip as women who get less than that. Among the nurses, eating a serving of lettuce or other green leafy vegetables a day cut the risk of hip fracture in half when compared with eating one serving a week. Data from the Framingham Heart Study also shows an association between high vitamin K intake and reduced risk of hip fracture in men and women and increased bone mineral density in women.