It seems so simple the advice you hear “eat your vegetables, fruit, exercises, get a good nights sleep and of course take your vitamins. Take your vitamins or not to take your vitamins that Is what I’ll discuss today.
Decades of research, countless articles, and people telling you how you need your daily vitamins to achieve optimal health. In fact, research and all of those articles might have been misleading. Studies have shown that certain vitamins might actually be bad for you and your health. In fact, several vitamins have been linked to Kidney Stones and Cancer. And a new study suggests that despite this growing knowledge, Americans’ pill-popping habits have stayed basically the same over the last decade.
I’m going to talk about the Vitamins you should and shouldn’t take.
Multivitamins.. Skip Them
You should skip the multivitamins you get all you need from the food you eat. For decades It was assumed that multivitamins were critical for optimal health. You were told to take Vitamin C for Immune Health, Vitamin A for Eye Health, and Vitamin B to help energize you naturally.
These Vitamins are already In the foods you eat.
Foods With Vitamin C: Oranges 70 mg of Vitamin C per orange (Size large)
Strawberries: 85 mg of Vitamin C (1 cup)
Pineapple: 79 mg of Vitamin C (1 cup)
Vitamin A Foods: carrots, sweet potatoes, kale, berries, eggs, butter, and organ meats like beef or chicken liver.
Vitamin B: Whole Grains: Barley, Millet, Dark, leafy vegetables, broccoli, and spinach.
The foods I mentioned above are foods you should be eating every day or the very least a few times a week. Studies have shown that consuming multivitamins In excess can actually cause harm. Another study was done In women 25 years of age they found that women who took multivitamins long term actually had a higher overall health risks than those who did not.
Vitamin D.. Take It
Vitamin D Is present In almost every food we eat. Vitamin D Is a critical Ingredient we need that helps keep our bones strong and help us absorb calcium better. It Is a known fact and has been researched that the sunlight helps our bodies produce It as well. During the winter It can be difficult to get Vitamin D due to the cold weather. Recent studies had shown that people who took Vitamin D supplement daily lived longer than those who did not.
Foods that have Vitamin D: Fatty fish, like tuna, mackerel, and salmonFoods fortified with vitamin D, like some dairy products, orange juice, soy milk, and cereals, Beef liver, Cheese, and Egg yolks
Excess Antioxidants has been linked to an Increase risk of certain cancers. Vitamins A, C, and E are Antioxidants found In the plentiful form In many fruits – especially berries – and veggies, and they’ve been touted for their alleged ability to protect against cancer. And a 2007 review of trials of several different types of Antioxidant supplements put It this way: “Treatment with beta-carotene, Vitamin A, and Vitamin E may Increase mortality.”
Vitamin C…Skip It
Believe It or not, Vitamin C won’t help you get over your cold. You can eat citrus fruits and that will help you get over your cold sooner than taking a Vitamin C supplement. In the 1970’s Is when the Vitamin C hype started. It started from Chemist Linus Pauling. Pauling believed when you got a cold that you should take 1,000 mg of Vitamin C to help get over your cold fast. Pauling also believed that by taking a Vitamin C supplement It could mean a longer life. pauling took Vitamin C supplement In his morning OJ. There Is no scientific evidence proving that taking Vitamin C Is beneficial. My recommendation Is If you feel like you’re getting a cold eat Vitamin C foods (Mentioned In the Multivitamin section above.)
Zinc Is one of the only things that will shorten the length of a cold. Unlike Vitamin C which has been studied to do nothing to prevent or treat a cold Zinc may actually be worth It. The mineral Zinc seems to Interfere with the replication of rhinoviruses, the bugs that cause the common cold. In 2011 study people who’d recently gotten sick, researchers looked at those who’d started taking Zinc and compared them with those who just took a placebo. The ones on the Zinc had shorter colds and less severe symptoms.
Vitamin E…Skip It
Vitamin E Is an Antioxidant. The Vitamin E Antioxidant has been linked to certain cancers. You could just eat 1 cup of spinach without the health risks. The antioxidant Vitamin E was popularized for Its alleged ability to protect against cancer. But a 2011 study of close to 36,000 men found that the risk of prostate cancer actually Increased among the men taking Vitamin E compared to the men taking a placebo. And a 2005 study linked high doses of Vitamin E with an overall higher risk of death. So If you’re looking for more Vitamin E, make yourself a fresh spinach salad and skip the supplement. Dark greens like spinach are rich in Vitamin E.
Folic Acid…Take It If You Are Pregnant, Or If You Want To Get Pregnant
Folic Acid Is a B Vitamin which helps our bodies produce new cells. Folic acid is used for preventing and treating low blood levels of folate (folate deficiency), as well as Its complications, Including “tired blood” (anemia) and the inability of the bowel to absorb nutrients properly. Folic acid Is also used for other conditions commonly associated with folate deficiency, Including ulcerative colitis, liver disease, alcoholism, and kidney dialysis.
Women who are pregnant or might become pregnant take folic acid to prevent miscarriage and “neural tube defects,” birth defects such as spina bifida that occur when the fetus’s spine and back do not close during development. Some people use folic acid to prevent colon cancer or cervical cancer. It Is also used to prevent heart disease and stroke, as well as to reduce blood levels of a chemical called homocysteine. High homocysteine levels might be a risk for heart disease.
Vitamin B12… Skip
Vitamin B12 can be found In many foods. Shellfish, fish, lean beef, and whole grain cereals. B12 Is the most common deficiency In Vegans and Vegetarians. The daily recommended amount of B12 Is 2.4 micrograms from those sources every day. Vitamin B12 deficiency, which can cause anemia and dementia, Is a problem for some seniors, so supplements can help. However, high doses of B12 have not been proven to prevent cognitive loss, and they don’t boost energy.
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