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The Hardest Vitamins and Nutrients to Get From Your Diet

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table of vitamins

Standing in front of the shelves at the grocery store can be bewildering.  With all the choices and knowledge that have been presented to us regarding proper diet and nutrition, we need to become walking nutritional encyclopedias in order to keep our bodies and health in balance.   We are told that vitamins and minerals are essential to our life and wellbeing, and yet we are also told we should only get them from our diets.  One Mayo Clinic site tells us that “vitamins are compounds that we must have for growth and health”, and that “they are usually available in the foods that we eat”. One Harvard site, meanwhile, tells us that multivitamins are recommended, serving as a nutrition “insurance policy”.  So who should we believe?

The truth is, the “foods that we eat” in our household can vary greatly from day to day, season to season. They can vary because of our geographic location, our economic position, our educational background, or simply because it’s hard to find the time to eat the way we know we should.  We are told that vitamins are “usually” available in the foods we eat, but rarely are our diets “usual”.  Being lucky enough to live in a fertile or developed part of the world doesn’t necessarily mean that we are consistently getting nutritionally strong food, nor does it make us nutritional experts. Many of us make dietary choices that are downright unhealthy regardless of wealth or understanding.  Even though we might strive to follow a conscious diet of healthy foods, we could be unaware of how some nutrients might counteract the power of others due to individual absorption qualities.  We might not know where and how our foods were raised or handled, or what substances were added into them before they made it to our plates.

One University of Wisconsin study, for example, looked into how bad farming practices has significantly decreased our soil quality and ultimately affected the nutritional value of our foods.  Today, Popeye would have to eat a lot more than a single can of spinach to do the job.   It is not only our fruits and vegetables that are less nutritious than in our parent’s day – the food we feed to our livestock is also diminished, thus reducing the nutritional value of the meat on our table.   With all these factors concerning the quality of our food, we can’t help but wonder how we can maintain a healthy and balanced diet relying on food alone to fulfill our dietary needs, without turning to some form of supplementation to fill in the gaps.

In a NY Times piece  entitled “The Hidden Hunger” Journalist Nicholas Kristof writes about our misconceptions regarding malnourishment and hunger.  He writes,   “One of the great Western misconceptions is that severe malnutrition is simply about not getting enough to eat.  Often it’s about not getting the right micronutrients — iron, zinc, vitamin A, iodine”. Kristof is a proponent of exploring ways we can help the malnourished of the world through vitamin supplementation and fortified foods.   He believes that through added micronutrients, we can fight this “hidden hunger.”

A new study out of Colorado State University agrees with Kristof – ”The current food environment can be complicated, given the multitude of choices and purchasing options available for consumers, and we are left questioning the best way to obtain vitamins and minerals.”  They present us with current statistics revealing that today in America 40% of adults and 30% of children use vitamin and mineral supplements, presumably to help combat this confusion.

Vitamins are actually considered micronutrients because we require very small amounts of them compared to the “bigger” nutrients like carbohydrates, proteins and fats.  Vitamins work cooperatively with enzymes, carrying out all the activities and functions for our health.  Some vitamins, like C and B Complex, are water-soluble and must be taken on a daily basis, as they cannot be stored in the body.  Others are oil or fat soluble, and these stay longer in our bodies, eventually stored in our livers.  There are Recommended Dietary Allowances (RDAs) that were established for each vitamin about 50 years ago by the US Food and Nutrition Board.  New acts required updated labeling with DV’s (Daily Value amounts) and DRI’s (Dietary Reference Intakes).  These numbers are based upon “Daily Reference Values” and “Reference Daily Intakes” (RDIs).  The RDA amounts determined long ago are only the bare minimum our bodies need to ward off serious illnesses like rickets and scurvy.  Many today believe that these amounts might not be as appropriate given what we now encounter both internally and externally on a daily basis.  Unlike our grandparents, we live in a world that moves faster, has greater stresses, and offers a near continuous stream of harmful chemicals and toxins.  We must now factor in so many new variables when looking to keep a proper balance of all the nutrients in our diets.

So let’s take a look at some important vitamins that many of us struggle to get through our diets.

Vitamin A:

We need vitamin A for our vision, bone & skin health, gene transportation and it boosts our overall immune function.  Known best as the “eye” vitamin, it helps the membranes of the retina and cornea to function at their best.  Vitamin A is an antioxidant and a fat-soluble vitamin – so it’s best to be consumed in moderate amounts.   Best sources are: animal livers, sea greens, yellow fruits and vegetables, dark leafy greens, dairy foods and eggs.  Animal sources of Vitamin A are nearly 6 times as strong as those that are plant based.  In order to get 100% of your RDA, you need to consume roughly:  1 cup of cantaloupe, 2 cups of raw spinach, and 1 medium carrot per day.  An average cup of whole milk only has 5% of vitamin A, and an average serving of cereal only 15%.

Studies reveal that Vitamin A is lacking in many developing countries.  The World Health Organization (WHO) reports that  “Vitamin A deficiency (VAD) is the leading cause of preventable blindness in children and increases the risk of disease and death from severe infections”.  They have seen dramatic results from the addition of supplemental vitamin A, “reducing mortality by 23% overall and by up to 50% for acute measles sufferers.”   WHO states, “Vitamin A deficiency is a public health problem in more than half of all countries, especially in Africa and South-East Asia, hitting hardest young children and pregnant women in low-income countries.”  They believe that in order to really get through this crisis, we must find sustainable solutions.  “The arsenal of nutritional “well-being weapons” includes a combination of breastfeeding and vitamin A supplementation, coupled with enduring solutions, such as promotion of vitamin A-rich diets and food fortification.”  Clearly, vitamin supplementation and education is helping many.

A non-profit organization called Vitamin Angels has focused on bringing essential nutrition to children around the world through vitamin supplementation.  They have succeeded in reducing child mortality worldwide by bringing in essential micronutrients – especially Vitamin A – to infants and children under 5.  This gift of vitamin A enables needy children to have stronger immune systems and thereby fight infectious diseases.

The B Vitamins:

The B’s have a big family and include:  B-1 (Thiamine); B-2 (Riboflavin); B-3 (Niacin) ; B-5 (Pantothenic Acid); B-6 (Pyridoxine) ;  B-12 and lastly Biotin.  They each serve a different function and are derived from different sources.   The B vitamins act as co-enzymes, working with enzymes in our bodies for energy production.  They work as a team; a deficiency in one usually means a deficiency in another.

Like most of the B’s, Thiamine (B-1) helps our brains and nervous systems.  It also helps our bodies to turn carbohydrates into energy and aids in proper digestion.  B-1 acts as an antioxidant, protecting the body from the degenerative effects of aging.   It is not the easiest of vitamins to get from our food.  Adding to that, smoking, alcohol and stress deplete thiamine – so many of us are often deficient.  Sources of Thiamine include: brewer’s yeast, pine nuts, brown rice and soybeans.

B12, known as an anti-inflammatory analgesic, allows us to have a healthy nervous system, while also helping with the formation of DNA and red blood cells.  B12 also helps us guard against anemia.  Certain medications – particularly long-term use of cholesterol drugs, acid-blocking drugs, and oral contraceptives – deplete this vitamin.  B12 food sources are mostly from animal products, so vegans and vegetarians are particularly susceptible to B12 deficiency and need to consider supplementation to keep well balanced.   Challenges remain even for omnivores, as the B12 in meat is bound to certain proteins, requiring your stomach to produce acid to release and absorb it.  Though B12 may be plentiful in the foods you eat, your body may still struggle to absorb this nutrient via food.

Biotin, another B Complex member, sometimes called B7 or Vitamin H, helps us to form immune antibodies, while assisting in metabolizing amino acids and essential fatty acids.  It aids in cell growth and helps to utilize the other B-complex vitamins.  Biotin is a familiar word on many cosmetic products, particularly those for the hair and skin, as it is said to strengthen hair and nails.   It is naturally made from yeast, and can be found in poultry, fish, organ meats, eggs, legumes and certain nuts.  Those who eat fair amounts of eggs can find themselves biotin deficient, as egg whites contain avidin, a substance that binds biotin.   Low biotin levels have also been found in those who take antibacterial medications, and those who diet regularly.

Vitamin C (Ascorbic Acid)

Vitamin C is a strong antioxidant that works against free radical damage.   It is said to aid in at least 300 metabolic functions of the body.  Famed for protecting against viral and bacterial infections, it also is known to reduce high blood pressure and lower cholesterol among a long list of other ailments.  When we think of vitamin C, most of us first think of citrus fruits or orange juice, but high concentrations can be found in sweet red peppers, berries, and green vegetables.  The recommended daily allowance of Vitamin C – 60 mg, is fairly easy to get from a standard American diet, but this recommendation is primarily based on the prevention of vitamin C deficiency, or scurvy.  Some experts argue that this recommendation is inadequate and instead suggest an intake of 200 mg to get the full health benefits of this powerful antioxidant.  Your needs for this super vitamin might also increase with different ailments.  Our bodies cannot manufacture vitamin C – so it must come from our diets or through supplementation.  Alcohol, smoking and drug use can cause a great depletion of vitamin C in our bodies.

Vitamin D  (D3)

Vitamin D is naturally present in very few foods,  and the few foods that do contain it rarely have it in large amounts.  The primary source, then, of Vitamin D is the Sun – though, in truth, this is a bit of a misconception.  The sun does not provide vitamin D – instead, its UVB rays trigger a chemical reaction in our bodies.  Once we are exposed to UVB, our bodies begins the process of converting a prohormone in the skin into vitamin D.  The Vitamin D Council recommends that we supplement our diets with Vitamin D3 if we are not getting adequate sunlight.  In a recent study by the council, they found that 68% thought that they were obtaining adequate amounts of Vitamin D, while the data showed that only 32% actually met the proper DRI (Dietary Reference Intakes).  The current recommended adult intake is 600 IUs.  There are 2 types of vitamin D: D2 and D3.  A 2006 study in the American Journal of Clinical Nutrition states that D3 (cholecalciferol) is indeed the more potent form and the one to look for in a supplement.  D3 is derived from sunshine and fish while D2 is plant derived.    Vitamin D3 can be found in cold water fish, including cod liver oil, herring, halibut, salmon, and also in tuna, eggs and liver.  However, there is considerable concern about ingesting certain types of fish these days.   Farmed sources raise questions about the use of antibiotics, and there have been reports of high toxicity rates among both farmed and wild caught.  Alarming studies reveal that farmed salmon are higher in parasites and bacteria, and they are often fed a pigment or dye to make them more attractive for marketing purposes.

Vitamin E

Vitamin E is considered a fat-soluble antioxidant that protects us from “free radicals”.   An important immune stimulating vitamin, vitamin E acts as an anti-coagulant, helping to protect against blood clots and heart disease.  Even though Vitamin E is one of the easier vitamins to obtain from our foods, those on low fat diets are particularly susceptible to vitamin E insufficiency.  Good sources for Vitamin E are: almonds, leafy vegetables, seafood, soy, wheat germ and organ meats.  If you do supplement your diet with Vitamin E, it is important that you find it in it’s natural form – d-alpha tocopherol or mixed tocopherols – rather than a synthetic form – dl-alpha tocopherol.  The natural form is not only more potent, but it is also not excreted by the body as quickly, providing longer lasting benefit. 

Folate (Folic Acid)

Folic Acid is actually a type of B vitamin.  It is very important to be sure you have adequate amounts during pregnancy to prevent birth defects.  It helps to form new tissues and proteins and assists in enzyme production and blood formation.  Alcohol, oral contraceptives and long-term anti-biotic use can increase the need for folic acid.  Good food sources are: broccoli, dark leafy greens, fruits, chicken, brown rice, whole grains, beets and eggs.  Even though folic acid has been added to many of our foods, it is one of the most common vitamin deficiencies.

Omega 3s – DHA and EPA

We’ll end our list with Omega 3s, one of the Essential Fatty Acids (or EFAs).   These healthy fats protect our bodies from degenerative diseases and support our brain function, among a long list of other potential benefits.  It is important to know that although these nutrients are essential to our health, our bodies cannot make them – they must be found through diet or supplementation. EFAs help to convert our cells into messengers called “prostaglandins” which aid in energy production and good metabolism. Omega 3s can be found from certain plants like flax and purslane, but the richest Omega 3 oils come from the sea, particularly cold-water, dark fish like salmon, tuna, mackerel, anchovies and sardines.  These oilier fish have a higher fat content.  Some studies have shown that fish eaters carry lower heart disease risk and have lower cholesterol levels than those who do not consume any type of fish.

There are pros and cons of eating certain fish, not just in relation to our own health, but also in how it affects the planet.  Through our huge appetites for certain fish, we have created a crisis of over-fishing and thereby have depleted important populations.   Tuna, for one, is suffering.  An article by the National Geographic Institute concludes that the global demand for tuna meat has brought the species, “ to the brink of collapse” and in some areas of the world, “to near extinction”.  They have a clear definition of overfishing as “the taking of wildlife from the sea at rates too high for fished species to replace themselves.”  They refer to a 2006 study that predicts that if things don’t change, many of the world’s fisheries will collapse by the year 2048.

It is important that we look to eco-friendly and sustainable fishing practices when we seek to fulfill our fish appetites.  Once on the B-list of popular foods, sardines, anchovies and mackerel have risen greatly in popularity.  Great chefs and food gurus like Jaime Oliver and Michael Pollan are turning our attention to smaller and oily fish like sardines and anchovies.  These powerhouse  fish are finally getting their day in the sun.

Take a look at the list above, and narrow in on the foods recommended to eat.  Chances are, even on a good day, you struggle to consume enough from each group.  Sure, you ate plenty of fish and spinach today, but what about barley, or quinoa, or lentils?  Did you have some apples and red peppers, and a handful of almonds? What about yesterday, or last week?  Getting all of our nutritional needs met through our diet alone requires careful planning, a working knowledge of the nutrient composition of foods, and rigorous follow-through.   For most of us, this ideal remains often, if not always, out of reach.  For most of us, a little help is needed. The very definition of the word “supplement” tells us that it is something that should be “added” to our diet, not something that is meant to replace it.  Adding a multivitamin to our diet does not give us a license to eat improperly, and it will not act as a Band-Aid for poor care of our bodies.   What it will do is give us the nutritional safety net we need to ensure that when our diets fail us, we are protected against the dangers of vitamin deficiency.  And when our day is full of healthy, nutritious wholesome foods from every necessary group, we are further helped toward optimum nutrient levels by our multivitamin.  With most anything, the goal is to find a proper balance in order to live a long, healthy and productive life.

The best way to find out what you may be deficient in is to get a blood test.  Your healthcare practitioner can best help you plot a course to treat your current nutrient levels.


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