Originally published January 2 2006
Dietitian believes supplements are a bad idea for replacing missing vitamins
by Mike Adams, the Health Ranger, NaturalNews Editor
Registered dietitian Karen Collins advises readers on how they can incorporate more vitamins and minerals in their diet without resorting to nutritional supplements.
Almost all of the shortfalls identified in this report can be corrected by eating a balanced, mostly plant-based diet recommended in both the 2005 Dietary Guidelines for Americans and the American Institute for Cancer Research's cancer prevention guidelines.
Results of the survey show that almost a third of us get too little vitamin C, almost half get too little vitamin A, more than half get too little magnesium, and at least 92 to 97 percent get too little fiber and potassium.
--------------------------------------------------------------------------------Since vegetables, fruits and beans are major sources for these nutrients, to end any deficiency we might have, most of us should try to eat three-and-a-half to five cups of vegetables and fruits a day.
These particular nutrients are important because they help lower the risk of our major health problems: cancer, heart disease, high blood pressure and diabetes.
If we aim for three or four servings of whole grains a day, we can still include a few of the refined grain products that we find hardest to give up.
Supplements not a good option According to the survey, vitamin E consumption falls below recommended levels for 93 percent of us.
Getting enough of this vitamin poses a challenge, because its major sources are high-fat, high-calorie vegetable oils, nuts, and seeds, although some can be found in dark green leafy vegetables.
You can use soft tub margarine and canola or olive oil to add vitamin E to your diet without too much saturated fat.
However, people who are trying to cut back on calories may have difficulty getting enough vitamin E this way without exceeding their calorie limit.
Nutrition Notes is provided by the American Institute for Cancer Research in Washington, D.C.
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