How to stay vit & healthy ...keeptaking the tablets
Supplements help illness fight
GETTING more vitamin D could slash your risk of dying from cancer according to research, but it’s not the only nutrient vital for good health.
We look at eight of the key ways to fight illness through better nutrition – and you can test your knowledge to see if you’re getting enough of each with our quiz…
Vitamin D can reduce your risk of getting cancer
Three studies presented at this week’s American Society of Clinical Oncology conference have found that taking a vitamin D supplement can reduce your risk of dying from cancer.
Scientists believe it produces an enzyme that “detoxifies” natural acids in the body, preventing damage to internal organs, which in turn reduces cancer risk.
Vitamin D is contained in a few foods but most is made when our skin is exposed to sunshine.
However, modern lifestyles mean we spend more time indoors and about one in five of us in the UK have insufficient levels.
1) How can you ensure you get enough Vitamin D? a) Spend longer in the sun b) Eat lots of fish c) Take a daily supplement
Potassium lowers your blood pressure
This essential mineral relaxes the walls of your blood vessels, which then lowers blood pressure.
Studies show a low potassium intake can cause higher blood pressure and a significant risk of suffering a stroke.
On the flip side, people who already have high blood pressure can significantly lower it by increasing their intake of potassium-rich foods. 2) What’s the best way to boost potassium levels? a) Eat more salt b) Eat five portions of fruit and veg per day c) Eat more lean protein found in nuts
Vitamin C may prevent Alzheimer’s disease
In a recent review of 50 studies into vitamin C and brain function, Australian researchers found that people with higher levels of vitamin C had a lower risk of mental decline and dementia.
Experts believe this antioxidant nutrient plays an important role in preventing daily damage to brain cells, slowing down agerelated memory loss. It is an essential dietary component. 3) How much vitamin C should you get daily? a) 75mg b) 100mg c) 50mg
Magnesium can banish insomnia This mineral has proven calming effects on the nervous system and several studies have found that
Fruit boosts levels of potassium increasing your magnesium intake can help treat insomnia and improve sleep quality.
4) What is the best way for our bodies to absorb magnesium? a) From a pill b) From our food c) Through the skin
Vitamin K2 prevents broken bones and osteoporosis Some experts estimate that a vitamin K2 deficiency could affect more than 90% of the population. Iron can keep you slim
Many people know that having low iron levels can make them feel tired, but did you know it can also slow down your metabolism so you find it harder to lose weight?
This is because iron helps carry oxygen to all the body’s cells, including your muscles, which in turn, helps them burn fat.
So, a lack of this nutrient can prevent fat being burnt as energy, meaning it’s stored around the body instead. Women in particular are prone to becoming low in iron, because they lose blood each month during their period.
7) How much iron does a woman need each day? a) 8mg b) 14.8mg c) 5mg
Vitamin A boosts eyesight The most important vitamin when it comes to overall eye health is vitamin A, which plays a crucial role in vision by maintaining a clear cornea (the outside covering of your eye) and allowing you to see in low light conditions.
Studies show getting enough can help fight cataracts and age-related macular degeneration, which is the most common cause of blindness.
Vitamin A also plays a vital role in white blood cell production and the maintenance of the heart.
8) Which food stuffs are high in vitamin A? a) Liver b) Milk and yoghurt c) Carrots, peppers and spinach