VITAMINS,MINERALS AND THEIR BENEFITS

Magnesium

Benefits

Magnesium plays a key role in hundreds of cellular processes, from metabolizing food into energy and absorbing calcium to maintaining a strong immune system and keeping your heart, muscles, and nerves functioning properly.

RealAge Recommendation
Government guidelines suggest 420 milligrams (mg) per day for men, 320 mg for women. RealAge recommends that both men and women aim to get 400–500 mg of magnesium per day. It may be tough to get all the magnesium you need from food, so top up your daily intake with a multivitamin that contains at least 100 mg of magnesium.

If you are pregnant or lactating, have kidney disease or diabetes, are on a low-calorie diet, or are taking digitalis preparations or diuretics, talk to your doctor about how much magnesium you should be getting.

Good Sources

Spinach, cooked (1 cup) 156 mg
Halibut, cooked (3 ounces) 91 mg
Cashews (1/4 cup) 89 mg
Oat-bran muffin (1 medium) 89 mg
White beans, canned (1/2 cup) 67 mg
Bran cereal (3/4 cup) 64 mg
Brown rice, cooked (3/4 cup) 63 mg
Potato, baked, with skin (1 medium) 57 mg
Whole-wheat bread (2 slices) 46 mg
Walnuts (1 ounce; 14 halves) 44 mg
Banana (1 medium) 32 mg

Calcium

Benefits

Calcium is essential for strong bones and teeth and helps prevent arthritis. But that’s not all this mineral is good for: Calcium helps your brain communicate with your nerves, regulates blood pressure, and may reduce the symptoms of PMS and the risk of colon cancer.

RealAge Recommendation
Government guidelines suggest 1,000–1,200 milligrams (mg) of calcium per day is adequate, but RealAge recommends a bit more: 1,000–1,500 mg of calcium per day from food and supplements -- but not all at once. Your body can only absorb 500–600 mg at a time, so divide it into two or three doses over the course of a day.

Tip: If you take a calcium supplement, take it with vitamin D (they’re often combined in one pill) to help absorption -- and with a little magnesium to reduce the constipation sometimes caused by calcium. Don’t pair calcium with iron or fiber supplements, which can interfere with your body’s ability to absorb the bone-building mineral.

Good Sources

Yogurt, plain, low-fat (8 ounces) 415 mg
Ricotta cheese from part-skim milk (1/2 cup) 335 mg
Soymilk, fortified (8 ounces) 300 mg
Spinach, cooked from frozen (1 cup) 290 mg
Milk, 2% milk fat (8 ounces) 285 mg
Swiss cheese, shredded (1/4 cup) 214 mg
Cheddar cheese, shredded (1/4 cup) 204 mg
Salmon, canned (3 ounces) 181 mg
Soybeans/edamame (1/2 cup) 130 mg
Tofu (3 ounces) 100 mg
Parmesan cheese, shredded (1 tablespoon) 55 mg


Omega-3 fatty acids

Benefits

Omega-3 fatty acids are the good-for-you fats that protect your heart by reducing your risk for cardiovascular disease. Omega-3s also have anti-inflammatory properties that may help fight disease, boost your mind and mood, and reduce symptoms of inflammatory conditions such as rheumatoid arthritis.

RealAge Recommendation
Think Threes: Eating 3 ounces of nonfried fish -- rich in omega-3 fatty acids -- three times a week can make your RealAge up to 3 years younger. Not a fish lover? Many nuts, seeds, and plant oils are good sources, too.

Good Sources

Cold-water fish tend to have the highest levels of omega-3 fatty acids. Try these:
• Salmon
• Haddock
• Trout
• Tuna
• Mackerel
• Sardines
• Cod

Nuts and seeds -- and their oils -- are also good sources for omega-3s:
• Flaxseeds and flaxseed oil
• Pumpkin seeds
• Walnuts
• Canola oil
• Olive oil

Potassium

Benefits
Potassium helps regulate blood pressure and maintain normal heart and artery function. It also reduces the risk of stroke.

RealAge Recommendation
We currently recommend getting at least 3,000 milligrams (mg) of potassium per day from food, but we’re reviewing the latest science and expect our recommendation to increase -- so watch this space! The government now advises 4,700 mg per day. That said, don’t take a potassium supplement unless directed by your physician, because too much of this mineral can be toxic. Some multivitamins contain potassium, but only in small amounts, so don’t panic if yours is one of them -- just make sure it’s less than 100 mg.

Good Sources

Potato, baked, with skin (1 medium) 1,082 mg
Sweet potato, baked, with skin (1 medium) 694 mg
White beans, canned (1/2 cup) 595 mg
Yogurt, low fat (8 ounces) 531 mg
Beets, cooked (1 cup) 519 mg
Halibut, cooked (3 ounces) 490 mg
Banana (1 medium) 422 mg
Kidney beans, canned (1/2 cup) 328 mg
Raisins (1.5-ounce box) 322 mg
Salmon, cooked (3 ounces) 319 mg
Blackberries (1 cup) 233 mg


Selenium

Benefits

Selenium is a trace mineral, which means your body needs it, but only in very small amounts. Selenium helps keep your immune system strong and may reduce the risk of some cancers.

RealAge Recommendation
Government guidelines recommend 55 micrograms (mcg) of selenium per day, but for optimal health and disease prevention, RealAge recommends that you up that to 200 mcg per day. And we believe it’s best to get this mineral from food, not supplements. Too much selenium can be toxic, so don’t overdo it -- keep your daily intake below 400 mcg.

Good Sources

Brazil nuts (1/2 ounce; 3–4 nuts) 270 mcg
Tuna, canned (3 ounces) 65 mcg
Couscous, cooked (1 cup) 43 mcg
Halibut, cooked (3 ounces) 40 mcg
Pasta, cooked (1 cup) 37 mcg
Pork (3 ounces) 30–40 mcg
Salmon, cooked (3 ounces) 32 mcg
Turkey or chicken, light meat (3 ounces) 24–27 mcg
Bagel (1 medium) 27 mcg
Ground beef, cooked (3 ounces) 18–24 mcg


Zinc

Benefits

Zinc is an essential mineral that helps wounds heal and keeps your immune system strong. But does it help prevent colds? Find out here.

RealAge Recommendation
To prevent deficiency, the current government guidelines recommend 11 milligrams (mg) of zinc per day for men and 8 mg for women. For optimal health and disease prevention, RealAge recommends adults get 12 mg of zinc per day, preferably through food. Too much zinc can interfere with your body’s ability to absorb other vitamins and minerals, so if you take a daily supplement or multivitamin, opt for one with no more than 15 mg of zinc.

Good Sources

Oysters, raw (3 medium) 16–25 mg
Lamb chop (3 ounces) 6 mg
Ground beef, 85% lean (3 ounces) 5.3 mg
Ricotta cheese, part-skim milk (1 cup) 3.3 mg
Turkey, no skin (3 ounces) 2.6 mg
Kidney beans, canned (1/2 cup) 2 mg
Yogurt, plain, low-fat (8 ounces) 2 mg
Shiitake mushrooms (1 cup) 2 mg
Sunflower seeds (1/4 cup) 1.7 mg
Almonds (1/4 cup) 0.8 mg


Beta Carotene

Benefits

Beta carotene is a type of carotenoid found in many fruits and vegetables. You don’t need beta carotene to survive, though it may help fight off certain diseases. Also, your body can convert it into vitamin A, which you do need.

RealAge Recommendation
There’s no specific RealAge recommendation for how much beta carotene you should get, but we recommend that you get it from fruits and veggies, not supplements; high-dose supplements (of 30 milligrams or more a day) have been linked to an increased risk of lung cancer.

Good Sources

You’ll get plenty of beta carotene from the foods below. And eating a diverse diet that includes 4 servings of fruit and 5 servings of vegetables per day can make your RealAge as much as 4 years younger.
• Carrots
• Pumpkin and butternut squash
• Sweet potatoes
• Spinach
• Kale
• Cantaloupe
• Apricots
• Mango
• Nectarines

Yogurt, plain, low-fat (8 ounces) 415 mg
Ricotta cheese from part-skim milk (1/2 cup) 335 mg
Soymilk, fortified (8 ounces) 300 mg
Spinach, cooked from frozen (1 cup) 290 mg
Milk, 2% milk fat (8 ounces) 285 mg
Swiss cheese, shredded (1/4 cup) 214 mg
Cheddar cheese, shredded (1/4 cup) 204 mg
Salmon, canned (3 ounces) 181 mg
Soybeans/edamame (1/2 cup) 130 mg
Tofu (3 ounces) 100 mg
Parmesan cheese, shredded (1 tablespoon) 55 mg
Spinach, cooked (1 cup) 230 mcg
Lentils, cooked (1/2 cup) 180 mcg
Papayas (1 medium) 116 mcg
Artichokes, cooked (1 medium) 107 mcg
Asparagus, boiled (4 spears) 89 mcg
Avocados (1/2 medium) 81 mcg
Raspberries (1 cup) 65 mcg
Black-eyed peas, canned (1/2 cup) 61 mcg
Red bell peppers (1 medium) 55 mcg
Oranges (1 medium) 39 mcg
Shiitake mushrooms, cooked (1/2 cup) 15mcg
Cereal
Total Raisin Bran (1 cup) 18 mg
Cheerios (1 cup) 9.5 mg
Spinach, cooked (1 cup) 6.4 mg
Oysters, raw (6 medium) 5.5 mg
Kidney beans, cooked (1/2 cup) 3.6 mg
Tomatoes, canned (1 cup) 3.4 mg
Lentils, cooked (1/2 cup) 3 mg
Ground beef, 85% lean (3 ounces) 2.2 mg
Lima beans, cooked from frozen (1/2 cup) 1.8 mg
Spinach, cooked (1 cup) 156 mg
Halibut, cooked (3 ounces) 91 mg
Cashews (1/4 cup) 89 mg
Oat-bran muffin (1 medium) 89 mg
White beans, canned (1/2 cup) 67 mg
Bran cereal (3/4 cup) 64 mg
Brown rice, cooked (3/4 cup) 63 mg
Potato, baked, with skin (1 medium) 57 mg
Whole-wheat bread (2 slices) 46 mg
Walnuts (1 ounce; 14 halves) 44 mg
Banana (1 medium) 32 mg
Potato, baked, with skin (1 medium) 1,082 mg
Sweet potato, baked, with skin (1 medium) 694 mg
White beans, canned (1/2 cup) 595 mg
Yogurt, low fat (8 ounces) 531 mg
Beets, cooked (1 cup) 519 mg
Halibut, cooked (3 ounces) 490 mg
Banana (1 medium) 422 mg
Kidney beans, canned (1/2 cup) 328 mg
Raisins (1.5-ounce box) 322 mg
Salmon, cooked (3 ounces) 319 mg
Blackberries (1 cup) 233 mg
Brazil nuts (1/2 ounce; 3–4 nuts) 270 mcg
Tuna, canned (3 ounces) 65 mcg
Couscous, cooked (1 cup) 43 mcg
Halibut, cooked (3 ounces) 40 mcg
Pasta, cooked (1 cup) 37 mcg
Pork (3 ounces) 30–40 mcg
Salmon, cooked (3 ounces) 32 mcg
Turkey or chicken, light meat (3 ounces) 24–27 mcg
Bagel (1 medium) 27 mcg
Ground beef, cooked (3 ounces) 18–24 mcg
Cereal
Total Raisin Bran (1 cup) 2.0 mg
Kellogg’s Special K (1 cup) 1.9 mg
Tuna, fresh, cooked (3 ounces) 0.9 mg
Potato, baked, with skin (1 medium) 0.6 mg
Chickpeas, canned (1/2 cup) 0.5 mg
Chicken breast, roasted, no skin (3 ounces) 0.5 mg
Banana (1 medium) 0.4 mg
Broccoli, boiled (1 cup) 0.3 mg
Sunflower seeds (1/4 cup) 0.2 mg
Tomato sauce, canned (1/2 cup) 0.1 mg
Carrots, raw (1 cup) 0.1 mg
Clams, canned (3 ounces) 84 mcg
Liver, calf’s, pan-fried (3 ounces) 70 mcg
Oysters, raw (6 medium) 16 mcg
Salmon, canned (3 ounces) 4 mcg
Tuna, light, canned in water (3 ounces) 2.5 mcg
Nutritional yeast (2 teaspoons) 2.5 mcg
Ground beef, 85% lean (3 ounces) 2 mcg
Lamb, loin chop (3 ounces) 2 mcg
Yogurt, plain, low-fat (8 ounces) 1.3 mcg
Cottage cheese, 2% milk fat (1/2 cup) 0.8 mcg
Peaches, frozen and sweetened (1 cup) 235 mg
Red bell pepper, raw (1 medium) 152 mg
Broccoli florets, cooked (1 cup) 101 mg
Strawberries (1 cup) 97 mg

Green bell pepper, raw (1 medium) 96 mg
Papaya (1 cup) 86 mg
Kiwifruit (1 medium) 70 mg
Orange (1 medium) 70 mg
Cantaloupe (1 cup) 59 mg
Mango (1 medium) 57 mg
Brussels sprouts, cooked (4 medium) 52 mg
Salmon, canned (3 ounces) 530 IU
Salmon, cooked (3.5 ounces) 240–360 IU
Tuna, canned (3 ounces) 200 IU
Soymilk, fortified (8 ounces) 100 IU
Orange juice, fortified (8 ounces) 100 IU
Milk, low-fat, fortified (8 ounces) 98 IU
Cereal, fortified (1 cup) 40–50 IU
Eggs (1 large) 20–26 IU
Swiss cheese (1 ounce) 12 IU
Cereal: raisin bran, corn flakes (1 cup) 20 IU
Almonds (1/4 cup) 14 IU
Sunflower seeds (1/4 cup) 12 IU
Spinach, cooked from frozen (1 cup) 10 IU
Hazelnuts (1/4 cup) 8 IU
Safflower oil (1 tablespoon) 7 IU
Red bell pepper (1 cup) 4 IU
Avocado (1/2 medium) 3 IU
Olive oil (1 tablespoon) 3 IU
Mango (1 medium) 3 IU
Tomatoes, canned (1 cup) 3 IU
Kale, cooked (1 cup) 1060 mcg
Spinach, cooked (1 cup) 888 mcg
Broccoli, cooked (1 cup) 220 mcg
Spinach, raw (1 cup) 150 mcg
Brussels sprouts, cooked (4 sprouts) 118 mcg
Okra, cooked (1 cup) 64 mcg
Lettuce, romaine (1 cup) 57 mcg
Asparagus (4 spears) 30 mcg
Kiwifruit (1 medium) 30 mcg
Blueberries (1 cup) 28 mcg
Oysters, raw (3 medium) 16–25 mg
Lamb chop (3 ounces) 6 mg
Ground beef, 85% lean (3 ounces) 5.3 mg
Ricotta cheese, part-skim milk (1 cup) 3.3 mg
Turkey, no skin (3 ounces) 2.6 mg
Kidney beans, canned (1/2 cup) 2 mg
Yogurt, plain, low-fat (8 ounces) 2 mg
Shiitake mushrooms (1 cup) 2 mg
Sunflower seeds (1/4 cup) 1.7 mg
Almonds (1/4 cup) 0.8 mg


Lycopene

Benefits

Lycopene is a carotenoid that may boost heart health, prevent vision loss, and lower the risk of some cancers.

RealAge Recommendation
There’s no specific RealAge recommendation for lycopene, but it’s found primarily in fruit, so eat 4 servings of fruit each day -- which can make your RealAge up to 4 years younger.

Good Sources

The brighter the better. Pink, orange, and red fruits are generally rich in lycopene. For a lycopene boost, consider:
• Watermelon
• Tomatoes, tomato juice, and tomato sauce
• Papaya
• Pink grapefruit
• Guava

Tip: It’s easier for your body to absorb lycopene from tomatoes that have been cooked, canned, or otherwise processed. Adding a little bit of fat helps as well, so cook your tomatoes with a splash of heart-healthy olive oil.

Vitamin E

Benefits

Vitamin E is an antioxidant that may help prevent heart disease, Alzheimer’s, and two common vision stealers -- macular degeneration and cataracts.

RealAge Recommendation
Government guidelines recommend a daily intake of 22.5 international units (IU) of vitamin E, but this is only enough to prevent deficiency. For optimal health and disease prevention, RealAge recommends that you aim for 400 international units (IU) of vitamin E per day. It’s tough to get all the E you need from food alone, so top up your supply with a daily supplement.

Tip: Take your E with C (1,200 mg). These two antioxidant vitamins work together to prevent the oxidation that causes clogs in blood vessel walls, and pairing them on a daily basis can make your RealAge 3 years younger.

Good Sources

Cereal: raisin bran, corn flakes (1 cup) 20 IU
Almonds (1/4 cup) 14 IU
Sunflower seeds (1/4 cup) 12 IU
Spinach, cooked from frozen (1 cup) 10 IU
Hazelnuts (1/4 cup) 8 IU
Safflower oil (1 tablespoon) 7 IU
Red bell pepper (1 cup) 4 IU
Avocado (1/2 medium) 3 IU
Olive oil (1 tablespoon) 3 IU
Mango (1 medium) 3 IU
Tomatoes, canned (1 cup) 3 IU


Vitamin K

Benefits

Your body uses vitamin K to help stop bleeding after a cut or injury. And K may also play a role in building strong bones, preventing osteoporosis, and reducing inflammation that leads to heart disease.

RealAge Recommendation
Shoot for at least 90 micrograms (mcg) of vitamin K per day for women and 120 mcg for men. Most people get enough K from their diets, but if it looks like you’re getting more than the recommended amount, not to worry: You can’t overdo vitamin K from fruits and vegetables.

One note: Significant changes in vitamin K levels can interfere with blood-thinning drugs (such as warfarin), so if you’re taking a blood thinner, talk to your doctor about being consistent with your K intake.

Good Sources

Leafy green vegetables have the highest amounts of vitamin K, but other fruits and veggies have good supplies, too:
Kale, cooked (1 cup) 1060 mcg
Spinach, cooked (1 cup) 888 mcg
Broccoli, cooked (1 cup) 220 mcg
Spinach, raw (1 cup) 150 mcg
Brussels sprouts, cooked (4 sprouts) 118 mcg
Okra, cooked (1 cup) 64 mcg
Lettuce, romaine (1 cup) 57 mcg
Asparagus (4 spears) 30 mcg
Kiwifruit (1 medium) 30 mcg
Blueberries (1 cup) 28 mcg


Vitamin A

Benefits

Vitamin A helps maintain healthy eyes, skin, teeth, and bones. It’s also essential for cell division -- which means renewal -- and it plays a key role in keeping your immune system strong.

RealAge Recommendation
Your body doesn’t need much vitamin A, and too much (in supplement form) can harm your health, so it’s best to get your A the natural way: from plenty of fruit and vegetables.

If you take a daily multivitamin, make sure it contains no more than 2,500–3,000 international units (IU) of vitamin A and that it’s in the form of beta carotene (from plants). Your body regulates its supply of plant-based A -- also known as provitamin A -- by absorbing it slowly and flushing out any excess before it becomes harmful. But other types of A -- from animal sources, such as liver and giblets, as well as some supplements -- can build up in your system and become toxic. You need to limit these types, called preformed or retinol A.

Bottom line: If you stick to fruit and vegetable sources and an appropriate multivitamin, you should be A-OK.

Good Sources

Eggs, milk, and fortified cereals are good sources of preformed vitamin A. For plant-based provitamin A, the following foods are your best bets. If you’re not taking a multivitamin with A, try to include at least one serving of these foods in your daily mix:
• Carrots
• Sweet potatoes
• Pumpkin and squash
• Red bell pepper
• Spinach
• Cantaloupe
• Mango
• Broccoli

Folate (Vitamin B9)

Benefits

Folate -- also called folic acid -- is a B vitamin that protects against arterial aging, aids in the production of red blood cells and DNA, and helps reduce levels of homocysteine (an amino acid that may raise your risk of heart disease).

RealAge Recommendation
Aim to get 700 micrograms (mcg) of folate per day. The average daily diet contains about 300 mcg, so choose a multivitamin with 400 mcg of folic acid to top up your daily dose. Pregnant women and people who have cancer, severe burns, or skin diseases may need extra folate to maintain healthy levels.

Don’t exceed 1,000 mcg of folate per day -- too much could lead to nerve damage or vitamin B12 deficiency.

Good Sources

Many pastas, breads, cereals, grains, and fruit juices produced in the U.S. are fortified with folic acid. Check labels for details. Other food sources include:
Spinach, cooked (1 cup) 230 mcg
Lentils, cooked (1/2 cup) 180 mcg
Papayas (1 medium) 116 mcg
Artichokes, cooked (1 medium) 107 mcg
Asparagus, boiled (4 spears) 89 mcg
Avocados (1/2 medium) 81 mcg
Raspberries (1 cup) 65 mcg
Black-eyed peas, canned (1/2 cup) 61 mcg
Red bell peppers (1 medium) 55 mcg
Oranges (1 medium) 39 mcg
Shiitake mushrooms, cooked (1/2 cup) 15mcg


Iron

Benefits

One of the primary functions of iron is to pick up oxygen in the lungs and deliver it to the rest of your body. Iron is also important for DNA synthesis, which promotes growth, healing, and a strong immune system.

RealAge Recommendation
We agree with the current government guidelines that recommend a daily iron intake of 8 milligrams (mg) for men and 18 mg for women. If you’re pregnant, increase your daily amount to 27 mg, and if you’re past menopause, reduce it to 8 mg.

Good Sources

It’s best to get your iron from food, so don’t use supplements unless you’ve been diagnosed with iron deficiency or are at risk for it and have been instructed by your doctor to do so.
Cereal
Total Raisin Bran (1 cup) 18 mg
Cheerios (1 cup) 9.5 mg
Spinach, cooked (1 cup) 6.4 mg
Oysters, raw (6 medium) 5.5 mg
Kidney beans, cooked (1/2 cup) 3.6 mg
Tomatoes, canned (1 cup) 3.4 mg
Lentils, cooked (1/2 cup) 3 mg
Ground beef, 85% lean (3 ounces) 2.2 mg
Lima beans, cooked from frozen (1/2 cup) 1.8 mg


Vitamin C

Benefits
Vitamin C helps your body metabolize proteins into energy, boosts your immune system, builds collagen in your skin, promotes healing, and aids in joint repair. It also helps keep your arteries young and prevents fatty plaque buildup on blood vessel walls. Wow!

RealAge Recommendation
To prevent vitamin C deficiency, government guidelines recommend a daily dose of 90 milligrams (mg) for men, 75 mg for women. RealAge recommends that you get 1,200 mg of vitamin C per day from food and supplements to make your RealAge as much as 1 year younger. This higher amount not only prevents deficiency but also helps prevent disease and needless aging.

Good Sources
Peaches, frozen and sweetened (1 cup) 235 mg
Red bell pepper, raw (1 medium) 152 mg
Broccoli florets, cooked (1 cup) 101 mg
Strawberries (1 cup) 97 mg
Green bell pepper, raw (1 medium) 96 mg
Papaya (1 cup) 86 mg
Kiwifruit (1 medium) 70 mg
Orange (1 medium) 70 mg
Cantaloupe (1 cup) 59 mg
Mango (1 medium) 57 mg
Brussels sprouts, cooked (4 medium) 52 mg


The Truth About Vitamin D

Get answers to commonly asked questions about vitamin D.
By Daniel J. DeNoon
WebMD Feature
Reviewed by Brunilda Nazario, MD
The hottest topic in medicine isn't the newest drug or the latest surgical device: It's vitamin D.
What brought the simmering debate to a boil was a 2007 study showing that people taking normal vitamin D supplements were 7% less likely to die than those who didn't take the daily supplements.
A year later, a major study found that when women with low vitamin D levels get breast cancer, they have a much higher chance of dying from their cancer than women with normal vitamin D levels.
That was surprising news. But just as surprising is the fact that many men, women, and children have insufficient blood levels of this important vitamin.
How many? Data suggest many of us don't get the vitamin D we need. For example, a 2007 study of childbearing women in the Northern U.S. found insufficient vitamin D levels in 54% of black women and in 42% of white women.
These findings led the American Academy of Pediatrics to double the recommended amount of vitamin D a child should take -- and have led many doctors to advise their adult patients to up their vitamin D intake.
Your health may depend on knowing the answers to these important questions:
• Why do I need vitamin D?
• How can I get enough vitamin D?
• Will a vitamin D test tell me if I need more vitamin D?
• Which foods contain vitamin D?
• How much vitamin D do my children and I need?
• Can I get too much vitamin D?
• What kind of vitamin D is best?
• Does vitamin D interact with other medications?
Why do I need vitamin D?
• Your body must have vitamin D to absorb calcium and promote bone growth. Too little vitamin D results in soft bones in children (rickets) and fragile, misshapen bones in adults (osteomalacia). You also need vitamin D for other important body functions.
• Vitamin D deficiency has now been linked to breast cancer, colon cancer, prostate cancer, heart disease, depression, weight gain, and other maladies. These studies show that people with higher levels of vitamin D have a lower risk of disease, although they do not definitively prove that lack of vitamin D causes disease -- or that vitamin D supplements would lower risk.
• The Vitamin D Council -- a scientist-led group promoting vitamin D deficiency awareness -- suggests vitamin D treatment might be found helpful in treating or preventing autism, autoimmune disease, cancer, chronic pain, depression, diabetes, heart disease, high bloodpressure, flu, neuromuscular diseases, and osteoporosis. However, there have been no definitive clinical trials.
• The best known benefit of vitamin D is its role in helping calcium build strong bones. But that's far from the whole story. Vitamin D helps regulate the immune system and the neuromuscular system. Vitamin D also plays major roles in the life cycle of human cells.
• Vitamin D is so important that your body makes it by itself -- but only after skin exposure to sufficient sunlight. This is a problem for people in northern climates. In the U.S., only people who live south of a line drawn from Los Angeles to Columbia, S.C., get enough sunlight for vitamin D production throughout the year.
• Dark skin absorbs less sunlight, so people with dark skin do not get as much vitamin D from sun exposure as do light-skinned people. This is a particular problem for African-Americans in the northern U.S.
How can I get enough vitamin D?
Thirty minutes of sun exposure to the face, legs, or back -- without sunscreen -- at least twice a week should give you plenty of vitamin D.
But this much direct sun exposure might also expose you to potentially dangerous levels of cancer-causing UV radiation. And unless you live in the South or Southwest, you probably won't get enough sunlight during the winter months for your body to make enough vitamin D. The American Academy of Dermatology recommends against getting vitamin D from unprotected exposure to sunlight.
It's probably a better idea to get vitamin D from foods or from supplements.
Will a vitamin D test tell me if I need more vitamin D?
Yes. As part of your regular blood test, your doctor should order a test for 25-hydroxyvitamin D (25-OHD).
Everyone agrees that anyone with a 25-OHD level of less than 15 ng/mL or 37.5 nmol/L (depending on the units reported by a lab) needs more vitamin D. A 2002 study found that 42% of African-American women of childbearing age had vitamin D levels below 15 ng/mL.
The U.S. National Institutes of health notes that 25-OHD levels over 30 ng/mL are optimal, and that there is "insufficient data" to support recommendations for higher levels.
The Vitamin D Council considers the ideal 25-OHD level to be between 40 ng/mL and 70 ng/mL.
Which foods contain vitamin D?
Surprisingly few foods contain vitamin D -- unless it's added to the food. That's because your body is built to get vitamin D through your skin (from sunlight) rather than through your mouth (by food). But once your body has enough, it doesn't matter whether you got it through your skin or through your stomach.
There are three vitamin D super foods:
• Salmon (especially wild-caught)
• Mackerel (especially wild-caught; eat up to 12 ounces a week of a variety of fish and shellfish that are low in mercury)
• Mushrooms exposed to ultraviolet light to increase vitamin D
Other food sources of vitamin D include:
• Cod liver oil (warning: cod liver oil is rich in vitamin A; too much may be bad for you)
• Tuna canned in water
• Sardines canned in oil
• Milk or yogurt -- regardless of whether it's whole, nonfat, or reduced fat -- fortified with vitamin D
• Beef or calf liver
• Egg yolks
• Cheese
Nearly all milk in the U.S. is fortified with vitamin D. So are many brands of orange juice, yogurt, margarine, and ready-to-eat breakfast cereals.
How much vitamin D do I need?
The current recommended daily dose of vitamin D is 200 IU for people up to age 50, 400 IU for people aged 51 to 70, and 600 IU for people over age 70.
That's not enough, Boston University vitamin D expert , MD, PhD, tells WebMD. Holick recommends a dose of 1,000 IU a day of vitamin D for both infants and adults -- unless they're getting plenty of safe sun exposure.
In 2008, the American Academy of Pediatrics recommended that breastfed infants receive 400 IU of vitamin D every day until they are weaned. This doubled the AAP's previous recommendation.
The AAP also recommends 400 IU/day of vitamin D for children and teens who drink less than a quart of vitamin D-fortified milk per day.
The Vitamin D Council recommends that healthy adults take 2,000 IU of vitamin D daily -- more if they get little or no sun exposure.
There's evidence that people with a lot of body fat need more vitamin D than lean people.
The Institute of Medicine's Food and Nutrition Board is currently updating its 1997 vitamin D recommendations. A report is scheduled for May 2010.
Can I get too much vitamin D?
Too much of any good thing is a bad thing. Too much vitamin D can cause an abnormally high blood calcium level, which could result in nausea, constipation, confusion, abnormal heart rhythm, and even kidney stones.
It's nearly impossible to get too much vitamin D from sunlight or from foods (unless you take way too much cod liver oil). Nearly all vitamin D overdoses come from supplements.
The Institute of Medicine's Food and Nutrition Board's 1997 recommendations -- scheduled for a May 2010 update -- suggest that 2,000 IU per day of vitamin D is safe for adults and that 1,000 IU per day is safe for infants up to 12 months of age.
However, the relatively small doses of vitamin D in daily vitamin pills are not enough to correct serious vitamin D deficiency. A 2009 study suggested that the best regimen for treating vitamin D insufficiency is 50,000 IU of vitamin D3 taken three times a week for six weeks. This time-limited regimen did not result in vitamin D toxicity.
How much vitamin D is too much? That's controversial. According to the National Institutes of Health, the maximum upper limit for vitamin D is 25 micrograms (1,000 IU) for children up to age 12 months and 50 micrograms (2,000 IU) for everyone else.
But some recent studies suggest that healthy adults can tolerate more than 10,000 IU of vitamin D per day. John Jacob Cannell, MD, executive director of The Vitamin D Council, notes that the skin makes 10,000 IU of vitamin D after 30 minutes of full-body sun exposure. He suggests that 10,000 IU of vitamin D is not toxic.
According to the National Institutes of Health, 25-OHD levels that are consistently over 200 ng/mL are "potentially toxic."
What kind of vitamin D is best?
The recommended form of vitamin D is vitamin D3 or cholecalciferol. This is the natural form of vitamin D that your body makes from sunlight. Supplements are made from the fat of lambs' wool.
However, a clinical study reported in 2008 suggested that vitamin D2 works as well as vitamin D3.
Many supplements contain vitamin D as vitamin D2 or calciferol. It's derived from irradiated fungus. Because this is not the form of vitamin D naturally made by your body, WebMD nutritionist Kathleen M. Zelman, MPH, RD, recommends using the D3 form for those taking vitamin D supplements.
Because of its potency, different forms of vitamin D are used in prescription medications. If you have a prescription for one of these medications, do not switch to another form of vitamin D without checking with your doctor.
Does vitamin D interact with other medications?
Yes. Steroid medications such as prednisone can interfere with vitamin D metabolism. If you take steroid drugs regularly, discuss vitamin D with your doctor.
The weight loss drug orlistat -- brand names include Xenical and Alli -- may cut absorption of vitamin D. So does the cholesterol-lowering drug cholestyramine (sold as Questran, LoCholest, and Prevalite). People taking these drugs should discuss vitamin intake with their doctors.
The seizure drugs Phenobarbital and Dilantin (phenytoin), affect vitamin D metabolism and affect calcium absorption. So do anti-tuberculosis drugs.
On the other hand, cholesterol-lowering statin drugs and thiazide diuretics increase vitamin D levels.

How Keep Living Well as We Live Longer

How Keep Living Well as We Live Longer
 By Brian Cairns

 With the recent advances in medicine, Americans today are living longer than ever. As we plan to live longer, our focus needs to shift on what to do now so we keep living well long into our senior years. Below are some great tips to follow. The Anvanca® programs offer a number of tools that may be able to help

  Living Well Tip #1: Stay Active The best way to keep you organs working well is to ensure that they have sufficient blood flow to deliver the nutrients they need and remove the wastes that can build up. Nowhere is this more important than in the brain. The brain is very sensitive to changes in blood supply, and any disruption can lead to impairment. Unfortunately, the brain’s ability to heal itself is very limited, so once the damage is done, it is often very difficult to fix.

  Living Well Tip #2: Stay Alert When it comes to our brains, the old adage, “use it or lose it” definitely holds true. Keeping your mind active and alert is critical to fighting off age related mental decline. Challenging yourself to learn new things can really help. Learning a new language, musical instrument, or a new hobby are all good choices.

  Living Well Tip #3: Eat Well A diet full of fruits and vegetables has been shown time and again to yield benefits in staving off age related declines. There are dozens of studies which have shown the benefits of consuming foods high in antioxidants, on maintaining healthy brain and cardiovascular functioning.

  Living Well Tip #4: Keep Your Blood Pressure in Check Elevated blood pressure causes strain to the cardiovascular system. If the system is taxed, then it does a poorer job in delivering nutrients and removing waste.

  Living Well Tip #5: Maintain a Healthy Blood Sugar Fluctuations in blood sugar can adversely affect the brain. As in tip #1, maintaining normal brain function is a balance between nutrients and waste removal. If either side of the equation is defective, the brain will not function as well. For more helpful information on weight loss, diet, nutrition, and exercise, visit us on www.anvanca.com or register to my RSS feed.

Heart Attack Symptoms: What To Do in Emergency

Heart Attack Symptoms: What To Do in Emergency

Do you know how to recognize heart attack symptoms? A heart attack usually occurs when there is blockage in one of the heart's arteries. This is an emergency that can cause death. It requires quick action. Do not ignore even minor heart attack symptoms. Immediate treatment lessens heart damage and saves lives.
Recognizing Heart Attack Symptoms
Heart attack symptoms vary from person to person. Not all heart attacks begin with the sudden, crushing chest pain that many people picture when they think of a heart attack. In fact, some heart attacks cause no symptoms at all. This is more common in people who have diabetes.
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Heart attack symptoms may begin slowly, causing mild pain and discomfort. They can occur at rest or while you're active. Depending on your age, gender, and other medical conditions, symptoms may be more or less severe.
Learn how to recognize heart attack symptoms.
Heart Attack Symptoms and Warning Signs
Common heart attack symptoms and warning signs may include:
•Chest discomfort that feels like pressure, fullness, or a squeezing pain in the center of your chest. It lasts for more than a few minutes, or goes away and comes back
•Pain and discomfort that extends beyond your chest to other parts of your upper body, such as one or both arms, back, neck, stomach, teeth, and jaw
•Unexplained shortness of breath, with or without chest discomfort
•Other symptoms, such as cold sweats, nausea or vomiting, lightheadedness,anxiety, indigestion, and unexplained fatigue
Chest pain and discomfort are the most common heart attack symptoms for both men and women. But, women are more likely than men to also experience other symptoms, too. These might include shortness of breath, nausea and vomiting, unexplained extreme fatigue, and neck, shoulder, upper back, or abdominal pain.
What To Do When Heart Attack Symptoms Occur
If you or someone you are with experiences chest discomfort or other heart attack symptoms, call 9-1-1 right away. Do not wait more than 5 minutes to make the call. While your first impulse may be to drive yourself or the heart attack victim to the hospital, it is better to call 9-1-1. Emergency medical services (EMS) personnel can begin treatment on the way to the hospital and are trained to revive a person if his heart stops.
If you witness heart attack symptoms in someone and are unable to reach EMS, drive the person to the hospital. If you are experiencing heart attack symptoms, do not drive yourself to the hospital unless you have no other choice.
Many people delay treatment because they doubt they really are having a heart attack. They don't want to bother or worry their friends and family. But, it is always better to be safe than sorry.
Put Time on Your Side
Acting quickly in response to heart attack symptoms can save lives. If given within an hour of the first heart attack symptoms, clot-busting and artery-opening medications can stop a heart attack. Waiting longer than 1-2 hours for treatment can increase damage to the heart and reduce the chances of survival. About half the people who die from heart attacks do so within the first hour after heart attack symptoms begin.
What To Do Before Paramedics Arrive
If you see someone who appears to be having a heart attack, call 9-1-1 right away. Then, follow these steps:
•Try to keep the person calm, and have them sit or lie down.
•If the person is not allergic to aspirin, have them chew and swallow a baby aspirin (It works faster when chewed and not swallowed whole.)
•If the person stops breathing, you or someone else who is qualified should perform CPR immediately. If you don't know CPR, the 9-1-1 operator can assist you until the EMS personnel arrive.
Be Prepared
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Nobody plans on having a heart attack. It is best to be prepared, just in case. Here are some steps you can take before heart attack symptoms occur:
•Memorize the list of heart attack symptoms and warning signs; remember that you need to call 9-1-1 within 5 minutes of when heart attack symptoms begin.
•Talk to your family and friends about the warning signs and the importance of calling 9-1-1 immediately.
•Know your heart disease risk factors and do what you can to reduce them.
•Create a "heart attack survival plan" that includes information about medicines you are taking, allergies, your doctor's number, and people to contact in case you go to the hospital. Keep this information in your wallet.
•Arrange in advance to have someone care for dependents in the event of an emergency.

5 Facts to Know About Your Body Temperature

Body temperature is an important indicator of our health. What is normal body temperature? What part of the body gives the most accurate readings? Find out the answers to these and other questions regarding body temperature.

1.Your body is great thermoregulator

Our body has an amazing ability to keep its temperature within safe range to keep you healthy, no matter what conditions you are exposed to outside the body. When you feel hot, you start sweating, which cools you body down. When you feel cold, you start shivering, which is involuntary muscle contractions that generate heat. Goosebumps that appear on skin when you are feeling cold are actually tiny muscles that raise body hairs, which increase their thickness.

2. Normal body temperature

It is commonly accepted that normal human body temperature is 98.6 degrees F or 37 degrees C. However, there is also a number of variations to normal body temperature that depend on many factors, such as the time of the day, outside temperature, age of the person and others. Temperature may vary by 1 degrees F (0.6 degrees C), from 97 degrees F (36.1 degrees C) to 99 degrees F (37.2 degrees C), which is considered within normal range.

3. The body temperature varies throughout the day

Body temperature undergoes minor changes throughout the day. It is the lowest in the morning, between 4 and 6 a.m. and highest in the evening, around 6 to 8 p.m. Temperature also changes during sleep. Usually it starts to drop when we fall asleep, ensuring sound sleep and needed rest.

4. Rectal temperature - most accurate

Body temperature is measured with the help of different types of thermometers in various parts of the body. Temperature taken in your mouth may be influenced by many factors and is usually lower, while rectal and ear measurements are slightly higher than oral temperature readings. Temperature taken in your armpit may me the least accurate since it may not directly indicate core temperature. The most accurate way to measure body temperature is to take temperature rectally.

5. Fever is good for you

Many of us are scared of fever and try to reduce fever with medications. However, fever is not an illness, but the body's defense mechanism that fights infections and is basically harmless. Fever slows the growth of pathogenic bacteria and activates white blood cells to fight infection. Fever may range between 100 degrees to 104 degrees F and higher (37.8 degrees - 40 degrees C), but not all of them need to be treated with medications. The general rule of thumb is that fever medicines are necessary when it causes you or your child discomfort or there are other dangerous signs such as trouble breathing or pain.

Garlic Is Heart-Healthy

HEALTH BENEFITS OF GARLIC
The medicinal value of garlic has been known since antiquity. Many ancient medical manuscripts extolled its value in maintaining vigor, warding off disease, and preventing infection. Recent research has greatly strengthened those early beliefs.
Research has shown that garlic extract is one of the most powerful inhibitors of atherosclerosis. A compound called allicin is thought to be the main beneficial ingredient in raw garlic. When garlic is chopped or crushed, an enzyme called allinase generates this allicin. However, heat destroys the enzyme and prevents the formation of allicin.
Most studies have been conducted using ground (homogenate) raw garlic and aged garlic extract, which is prepared from raw garlic stored in 15 to 20 percent solution of ethanol for 20 months. This process destroys the allicin, but releases newer compounds, such as S-llylmercaptocysteine, allixin, and selenium — all of which are antioxidants and have other beneficial medicinal effects.
Both animal and human studies have shown that garlic is a powerful weapon against atherosclerosis. Most of these studies, using animals prone to developing the condition, demonstrated a 50 percent reduction in the process, far exceeding the effectiveness of statins. (For the latest information on how to protect your heart, see my report "New Heart Revelations.")
Keep in mind that a great number of the studies promoting the use of statin drugs never demonstrated a reduction in the actual condition (atherosclerosis) that causes heart attacks and stroke. Rather, the findings indicate that statins “reduce risk factors.” But, as I have written about many times, these “risk factors” often do not correlate that well with the condition.
Since 1975, there have been more than 46 human studies on the ability of garlic and garlic extract to lower lipids (cholesterol). Most of these studies have been randomized, double-blind, placebo-controlled studies using garlic powder fed over a prolonged period to patients with extremely high cholesterol levels (hyperlipidemia). The studies demonstrated a drop in both cholesterol and triglyceride levels.
Garlic also activates the enzyme that dissolves blood clots. This is especially important in the case of diabetics because overactivity of clotting is thought to be the basis for the high incidence of heart attacks and strokes in these individuals.
In addition, garlic extract prevents platelet aggregation — a process that occurs on the surface of unstable atherosclerotic plaque and is responsible for the sudden occurrence of heart attack or stroke. This has been confirmed both in animal studies and human studies. (The basis for much cardiovascular disease is inflammation. For a detailed discussion on inflammation and its role in many diseases, see my newsletter"Inflammation: The Real Cause of Most Diseases.")
Garlic has a number of other beneficial effects on the blood vessels, such as relaxing vasospasm (spasms in the blood vessels) caused by stress, reducing arrhythmias (a leading cause of death in heart attacks), reducing free radicals within arteries, and significantly reducing the amount of heart muscle damage when a heart attack occurs.

For more of Dr. Blaylock’s weekly tips, go here to view the archive.
© 2011 Newsmax. All rights reserved.

VITAMINS, MINERALS, THEIR SOURCES AND BENEFITS

Magnesium

Benefits

Magnesium plays a key role in hundreds of cellular processes, from metabolizing food into energy and absorbing calcium to maintaining a strong immune system and keeping your heart, muscles, and nerves functioning properly.

RealAge Recommendation

Government guidelines suggest 420 milligrams (mg) per day for men, 320 mg for women. RealAge recommends that both men and women aim to get 400–500 mg of magnesium per day. It may be tough to get all the magnesium you need from food, so top up your daily intake with a multivitamin that contains at least 100 mg of magnesium.

If you are pregnant or lactating, have kidney disease or diabetes, are on a low-calorie diet, or are taking digitalis preparations or diuretics, talk to your doctor about how much magnesium you should be getting.

Good Sources

Spinach, cooked (1 cup) 156 mg
Halibut, cooked (3 ounces) 91 mg
Cashews (1/4 cup) 89 mg
Oat-bran muffin (1 medium) 89 mg
White beans, canned (1/2 cup) 67 mg
Bran cereal (3/4 cup) 64 mg
Brown rice, cooked (3/4 cup) 63 mg
Potato, baked, with skin (1 medium) 57 mg
Whole-wheat bread (2 slices) 46 mg
Walnuts (1 ounce; 14 halves) 44 mg
Banana (1 medium) 32 mg

Calcium

Benefits

Calcium is essential for strong bones and teeth and helps prevent arthritis. But that’s not all this mineral is good for: Calcium helps your brain communicate with your nerves, regulates blood pressure, and may reduce the symptoms of PMS and the risk of colon cancer.

RealAge Recommendation

Government guidelines suggest 1,000–1,200 milligrams (mg) of calcium per day is adequate, but RealAge recommends a bit more: 1,000–1,500 mg of calcium per day from food and supplements -- but not all at once. Your body can only absorb 500–600 mg at a time, so divide it into two or three doses over the course of a day.

Tip: If you take a calcium supplement, take it with vitamin D (they’re often combined in one pill) to help absorption -- and with a little magnesium to reduce the constipation sometimes caused by calcium. Don’t pair calcium with iron or fiber supplements, which can interfere with your body’s ability to absorb the bone-building mineral.

Good Sources

Yogurt, plain, low-fat (8 ounces) 415 mg
Ricotta cheese from part-skim milk (1/2 cup) 335 mg
Soymilk, fortified (8 ounces) 300 mg
Spinach, cooked from frozen (1 cup) 290 mg
Milk, 2% milk fat (8 ounces) 285 mg
Swiss cheese, shredded (1/4 cup) 214 mg
Cheddar cheese, shredded (1/4 cup) 204 mg
Salmon, canned (3 ounces) 181 mg
Soybeans/edamame (1/2 cup) 130 mg
Tofu (3 ounces) 100 mg
Parmesan cheese, shredded (1 tablespoon) 55 mg


Omega-3 fatty acids

Benefits

Omega-3 fatty acids are the good-for-you fats that protect your heart by reducing your risk for cardiovascular disease. Omega-3s also have anti-inflammatory properties that may help fight disease, boost your mind and mood, and reduce symptoms of inflammatory conditions such as rheumatoid arthritis.

RealAge Recommendation

Think Threes: Eating 3 ounces of nonfried fish -- rich in omega-3 fatty acids -- three times a week can make your RealAge up to 3 years younger. Not a fish lover? Many nuts, seeds, and plant oils are good sources, too.

Good Sources

Cold-water fish tend to have the highest levels of omega-3 fatty acids. Try these:
• Salmon
• Haddock
• Trout
• Tuna
• Mackerel
• Sardines
• Cod

Nuts and seeds -- and their oils -- are also good sources for omega-3s:
• Flaxseeds and flaxseed oil
• Pumpkin seeds
• Walnuts
• Canola oil
• Olive oil

Potassium

Benefits

Potassium helps regulate blood pressure and maintain normal heart and artery function. It also reduces the risk of stroke.

RealAge Recommendation

We currently recommend getting at least 3,000 milligrams (mg) of potassium per day from food, but we’re reviewing the latest science and expect our recommendation to increase -- so watch this space! The government now advises 4,700 mg per day. That said, don’t take a potassium supplement unless directed by your physician, because too much of this mineral can be toxic. Some multivitamins contain potassium, but only in small amounts, so don’t panic if yours is one of them -- just make sure it’s less than 100 mg.

Good Sources

Potato, baked, with skin (1 medium) 1,082 mg
Sweet potato, baked, with skin (1 medium) 694 mg
White beans, canned (1/2 cup) 595 mg
Yogurt, low fat (8 ounces) 531 mg
Beets, cooked (1 cup) 519 mg
Halibut, cooked (3 ounces) 490 mg
Banana (1 medium) 422 mg
Kidney beans, canned (1/2 cup) 328 mg
Raisins (1.5-ounce box) 322 mg
Salmon, cooked (3 ounces) 319 mg
Blackberries (1 cup) 233 mg


Selenium

Benefits

Selenium is a trace mineral, which means your body needs it, but only in very small amounts. Selenium helps keep your immune system strong and may reduce the risk of some cancers.

RealAge Recommendation

Government guidelines recommend 55 micrograms (mcg) of selenium per day, but for optimal health and disease prevention, RealAge recommends that you up that to 200 mcg per day. And we believe it’s best to get this mineral from food, not supplements. Too much selenium can be toxic, so don’t overdo it -- keep your daily intake below 400 mcg.

Good Sources

Brazil nuts (1/2 ounce; 3–4 nuts) 270 mcg
Tuna, canned (3 ounces) 65 mcg
Couscous, cooked (1 cup) 43 mcg
Halibut, cooked (3 ounces) 40 mcg
Pasta, cooked (1 cup) 37 mcg
Pork (3 ounces) 30–40 mcg
Salmon, cooked (3 ounces) 32 mcg
Turkey or chicken, light meat (3 ounces) 24–27 mcg
Bagel (1 medium) 27 mcg
Ground beef, cooked (3 ounces) 18–24 mcg


Zinc

Benefits

Zinc is an essential mineral that helps wounds heal and keeps your immune system strong. But does it help prevent colds? Find out here.

RealAge Recommendation

To prevent deficiency, the current government guidelines recommend 11 milligrams (mg) of zinc per day for men and 8 mg for women. For optimal health and disease prevention, RealAge recommends adults get 12 mg of zinc per day, preferably through food. Too much zinc can interfere with your body’s ability to absorb other vitamins and minerals, so if you take a daily supplement or multivitamin, opt for one with no more than 15 mg of zinc.

Good Sources

Oysters, raw (3 medium) 16–25 mg
Lamb chop (3 ounces) 6 mg
Ground beef, 85% lean (3 ounces) 5.3 mg
Ricotta cheese, part-skim milk (1 cup) 3.3 mg
Turkey, no skin (3 ounces) 2.6 mg
Kidney beans, canned (1/2 cup) 2 mg
Yogurt, plain, low-fat (8 ounces) 2 mg
Shiitake mushrooms (1 cup) 2 mg
Sunflower seeds (1/4 cup) 1.7 mg
Almonds (1/4 cup) 0.8 mg


Beta Carotene

Benefits

Beta carotene is a type of carotenoid found in many fruits and vegetables. You don’t need beta carotene to survive, though it may help fight off certain diseases. Also, your body can convert it into vitamin A, which you do need.

RealAge Recommendation

There’s no specific RealAge recommendation for how much beta carotene you should get, but we recommend that you get it from fruits and veggies, not supplements; high-dose supplements (of 30 milligrams or more a day) have been linked to an increased risk of lung cancer.

Good Sources

You’ll get plenty of beta carotene from the foods below. And eating a diverse diet that includes 4 servings of fruit and 5 servings of vegetables per day can make your RealAge as much as 4 years younger.
• Carrots
• Pumpkin and butternut squash
• Sweet potatoes
• Spinach
• Kale
• Cantaloupe
• Apricots
• Mango
• Nectarines

Yogurt, plain, low-fat (8 ounces) 415 mg
Ricotta cheese from part-skim milk (1/2 cup) 335 mg
Soymilk, fortified (8 ounces) 300 mg
Spinach, cooked from frozen (1 cup) 290 mg
Milk, 2% milk fat (8 ounces) 285 mg
Swiss cheese, shredded (1/4 cup) 214 mg
Cheddar cheese, shredded (1/4 cup) 204 mg
Salmon, canned (3 ounces) 181 mg
Soybeans/edamame (1/2 cup) 130 mg
Tofu (3 ounces) 100 mg
Parmesan cheese, shredded (1 tablespoon) 55 mg
Spinach, cooked (1 cup) 230 mcg
Lentils, cooked (1/2 cup) 180 mcg
Papayas (1 medium) 116 mcg
Artichokes, cooked (1 medium) 107 mcg
Asparagus, boiled (4 spears) 89 mcg
Avocados (1/2 medium) 81 mcg
Raspberries (1 cup) 65 mcg
Black-eyed peas, canned (1/2 cup) 61 mcg
Red bell peppers (1 medium) 55 mcg
Oranges (1 medium) 39 mcg
Shiitake mushrooms, cooked (1/2 cup) 15mcg
Cereal
Total Raisin Bran (1 cup) 18 mg
Cheerios (1 cup) 9.5 mg
Spinach, cooked (1 cup) 6.4 mg
Oysters, raw (6 medium) 5.5 mg
Kidney beans, cooked (1/2 cup) 3.6 mg
Tomatoes, canned (1 cup) 3.4 mg
Lentils, cooked (1/2 cup) 3 mg
Ground beef, 85% lean (3 ounces) 2.2 mg
Lima beans, cooked from frozen (1/2 cup) 1.8 mg
Spinach, cooked (1 cup) 156 mg
Halibut, cooked (3 ounces) 91 mg
Cashews (1/4 cup) 89 mg
Oat-bran muffin (1 medium) 89 mg
White beans, canned (1/2 cup) 67 mg
Bran cereal (3/4 cup) 64 mg
Brown rice, cooked (3/4 cup) 63 mg
Potato, baked, with skin (1 medium) 57 mg
Whole-wheat bread (2 slices) 46 mg
Walnuts (1 ounce; 14 halves) 44 mg
Banana (1 medium) 32 mg
Potato, baked, with skin (1 medium) 1,082 mg
Sweet potato, baked, with skin (1 medium) 694 mg
White beans, canned (1/2 cup) 595 mg
Yogurt, low fat (8 ounces) 531 mg
Beets, cooked (1 cup) 519 mg
Halibut, cooked (3 ounces) 490 mg
Banana (1 medium) 422 mg
Kidney beans, canned (1/2 cup) 328 mg
Raisins (1.5-ounce box) 322 mg
Salmon, cooked (3 ounces) 319 mg
Blackberries (1 cup) 233 mg
Brazil nuts (1/2 ounce; 3–4 nuts) 270 mcg
Tuna, canned (3 ounces) 65 mcg
Couscous, cooked (1 cup) 43 mcg
Halibut, cooked (3 ounces) 40 mcg
Pasta, cooked (1 cup) 37 mcg
Pork (3 ounces) 30–40 mcg
Salmon, cooked (3 ounces) 32 mcg
Turkey or chicken, light meat (3 ounces) 24–27 mcg
Bagel (1 medium) 27 mcg
Ground beef, cooked (3 ounces) 18–24 mcg
Cereal
Total Raisin Bran (1 cup) 2.0 mg
Kellogg’s Special K (1 cup) 1.9 mg
Tuna, fresh, cooked (3 ounces) 0.9 mg
Potato, baked, with skin (1 medium) 0.6 mg
Chickpeas, canned (1/2 cup) 0.5 mg
Chicken breast, roasted, no skin (3 ounces) 0.5 mg
Banana (1 medium) 0.4 mg
Broccoli, boiled (1 cup) 0.3 mg
Sunflower seeds (1/4 cup) 0.2 mg
Tomato sauce, canned (1/2 cup) 0.1 mg
Carrots, raw (1 cup) 0.1 mg
Clams, canned (3 ounces) 84 mcg
Liver, calf’s, pan-fried (3 ounces) 70 mcg
Oysters, raw (6 medium) 16 mcg
Salmon, canned (3 ounces) 4 mcg
Tuna, light, canned in water (3 ounces) 2.5 mcg
Nutritional yeast (2 teaspoons) 2.5 mcg
Ground beef, 85% lean (3 ounces) 2 mcg
Lamb, loin chop (3 ounces) 2 mcg
Yogurt, plain, low-fat (8 ounces) 1.3 mcg
Cottage cheese, 2% milk fat (1/2 cup) 0.8 mcg
Peaches, frozen and sweetened (1 cup) 235 mg
Red bell pepper, raw (1 medium) 152 mg
Broccoli florets, cooked (1 cup) 101 mg
Strawberries (1 cup) 97 mg

Green bell pepper, raw (1 medium) 96 mg
Papaya (1 cup) 86 mg
Kiwifruit (1 medium) 70 mg
Orange (1 medium) 70 mg
Cantaloupe (1 cup) 59 mg
Mango (1 medium) 57 mg
Brussels sprouts, cooked (4 medium) 52 mg
Salmon, canned (3 ounces) 530 IU
Salmon, cooked (3.5 ounces) 240–360 IU
Tuna, canned (3 ounces) 200 IU
Soymilk, fortified (8 ounces) 100 IU
Orange juice, fortified (8 ounces) 100 IU
Milk, low-fat, fortified (8 ounces) 98 IU
Cereal, fortified (1 cup) 40–50 IU
Eggs (1 large) 20–26 IU
Swiss cheese (1 ounce) 12 IU
Cereal: raisin bran, corn flakes (1 cup) 20 IU
Almonds (1/4 cup) 14 IU
Sunflower seeds (1/4 cup) 12 IU
Spinach, cooked from frozen (1 cup) 10 IU
Hazelnuts (1/4 cup) 8 IU
Safflower oil (1 tablespoon) 7 IU
Red bell pepper (1 cup) 4 IU
Avocado (1/2 medium) 3 IU
Olive oil (1 tablespoon) 3 IU
Mango (1 medium) 3 IU
Tomatoes, canned (1 cup) 3 IU
Kale, cooked (1 cup) 1060 mcg
Spinach, cooked (1 cup) 888 mcg
Broccoli, cooked (1 cup) 220 mcg
Spinach, raw (1 cup) 150 mcg
Brussels sprouts, cooked (4 sprouts) 118 mcg
Okra, cooked (1 cup) 64 mcg
Lettuce, romaine (1 cup) 57 mcg
Asparagus (4 spears) 30 mcg
Kiwifruit (1 medium) 30 mcg
Blueberries (1 cup) 28 mcg
Oysters, raw (3 medium) 16–25 mg
Lamb chop (3 ounces) 6 mg
Ground beef, 85% lean (3 ounces) 5.3 mg
Ricotta cheese, part-skim milk (1 cup) 3.3 mg
Turkey, no skin (3 ounces) 2.6 mg
Kidney beans, canned (1/2 cup) 2 mg
Yogurt, plain, low-fat (8 ounces) 2 mg
Shiitake mushrooms (1 cup) 2 mg
Sunflower seeds (1/4 cup) 1.7 mg
Almonds (1/4 cup) 0.8 mg


Lycopene

Benefits

Lycopene is a carotenoid that may boost heart health, prevent vision loss, and lower the risk of some cancers.

RealAge Recommendation

There’s no specific RealAge recommendation for lycopene, but it’s found primarily in fruit, so eat 4 servings of fruit each day -- which can make your RealAge up to 4 years younger.

Good Sources

The brighter the better. Pink, orange, and red fruits are generally rich in lycopene. For a lycopene boost, consider:
• Watermelon
• Tomatoes, tomato juice, and tomato sauce
• Papaya
• Pink grapefruit
• Guava

Tip: It’s easier for your body to absorb lycopene from tomatoes that have been cooked, canned, or otherwise processed. Adding a little bit of fat helps as well, so cook your tomatoes with a splash of heart-healthy olive oil.

Vitamin E
Benefits
Vitamin E is an antioxidant that may help prevent heart disease, Alzheimer’s, and two common vision stealers -- macular degeneration and cataracts.

RealAge Recommendation

Government guidelines recommend a daily intake of 22.5 international units (IU) of vitamin E, but this is only enough to prevent deficiency. For optimal health and disease prevention, RealAge recommends that you aim for 400 international units (IU) of vitamin E per day. It’s tough to get all the E you need from food alone, so top up your supply with a daily supplement.

Tip: Take your E with C (1,200 mg). These two antioxidant vitamins work together to prevent the oxidation that causes clogs in blood vessel walls, and pairing them on a daily basis can make your RealAge 3 years younger.

Good Sources

Cereal: raisin bran, corn flakes (1 cup) 20 IU
Almonds (1/4 cup) 14 IU
Sunflower seeds (1/4 cup) 12 IU
Spinach, cooked from frozen (1 cup) 10 IU
Hazelnuts (1/4 cup) 8 IU
Safflower oil (1 tablespoon) 7 IU
Red bell pepper (1 cup) 4 IU
Avocado (1/2 medium) 3 IU
Olive oil (1 tablespoon) 3 IU
Mango (1 medium) 3 IU
Tomatoes, canned (1 cup) 3 IU


Vitamin K

Benefits

Your body uses vitamin K to help stop bleeding after a cut or injury. And K may also play a role in building strong bones, preventing osteoporosis, and reducing inflammation that leads to heart disease.

RealAge Recommendation

Shoot for at least 90 micrograms (mcg) of vitamin K per day for women and 120 mcg for men. Most people get enough K from their diets, but if it looks like you’re getting more than the recommended amount, not to worry: You can’t overdo vitamin K from fruits and vegetables.

One note: Significant changes in vitamin K levels can interfere with blood-thinning drugs (such as warfarin), so if you’re taking a blood thinner, talk to your doctor about being consistent with your K intake.

Good Sources

Leafy green vegetables have the highest amounts of vitamin K, but other fruits and veggies have good supplies, too:
Kale, cooked (1 cup) 1060 mcg
Spinach, cooked (1 cup) 888 mcg
Broccoli, cooked (1 cup) 220 mcg
Spinach, raw (1 cup) 150 mcg
Brussels sprouts, cooked (4 sprouts) 118 mcg
Okra, cooked (1 cup) 64 mcg
Lettuce, romaine (1 cup) 57 mcg
Asparagus (4 spears) 30 mcg
Kiwifruit (1 medium) 30 mcg
Blueberries (1 cup) 28 mcg


Vitamin A

Benefits

Vitamin A helps maintain healthy eyes, skin, teeth, and bones. It’s also essential for cell division -- which means renewal -- and it plays a key role in keeping your immune system strong.

RealAge Recommendation
Your body doesn’t need much vitamin A, and too much (in supplement form) can harm your health, so it’s best to get your A the natural way: from plenty of fruit and vegetables.

If you take a daily multivitamin, make sure it contains no more than 2,500–3,000 international units (IU) of vitamin A and that it’s in the form of beta carotene (from plants). Your body regulates its supply of plant-based A -- also known as provitamin A -- by absorbing it slowly and flushing out any excess before it becomes harmful. But other types of A -- from animal sources, such as liver and giblets, as well as some supplements -- can build up in your system and become toxic. You need to limit these types, called preformed or retinol A.

Bottom line: If you stick to fruit and vegetable sources and an appropriate multivitamin, you should be A-OK.

Good Sources

Eggs, milk, and fortified cereals are good sources of preformed vitamin A. For plant-based provitamin A, the following foods are your best bets. If you’re not taking a multivitamin with A, try to include at least one serving of these foods in your daily mix:
• Carrots
• Sweet potatoes
• Pumpkin and squash
• Red bell pepper
• Spinach
• Cantaloupe
• Mango
• Broccoli

Folate (Vitamin B9)

Benefits

Folate -- also called folic acid -- is a B vitamin that protects against arterial aging, aids in the production of red blood cells and DNA, and helps reduce levels of homocysteine (an amino acid that may raise your risk of heart disease).

RealAge Recommendation

Aim to get 700 micrograms (mcg) of folate per day. The average daily diet contains about 300 mcg, so choose a multivitamin with 400 mcg of folic acid to top up your daily dose. Pregnant women and people who have cancer, severe burns, or skin diseases may need extra folate to maintain healthy levels.

Don’t exceed 1,000 mcg of folate per day -- too much could lead to nerve damage or vitamin B12 deficiency.

Good Sources

Many pastas, breads, cereals, grains, and fruit juices produced in the U.S. are fortified with folic acid. Check labels for details. Other food sources include:
Spinach, cooked (1 cup) 230 mcg
Lentils, cooked (1/2 cup) 180 mcg
Papayas (1 medium) 116 mcg
Artichokes, cooked (1 medium) 107 mcg
Asparagus, boiled (4 spears) 89 mcg
Avocados (1/2 medium) 81 mcg
Raspberries (1 cup) 65 mcg
Black-eyed peas, canned (1/2 cup) 61 mcg
Red bell peppers (1 medium) 55 mcg
Oranges (1 medium) 39 mcg
Shiitake mushrooms, cooked (1/2 cup) 15mcg


Iron

Benefits

One of the primary functions of iron is to pick up oxygen in the lungs and deliver it to the rest of your body. Iron is also important for DNA synthesis, which promotes growth, healing, and a strong immune system.

RealAge Recommendation
We agree with the current government guidelines that recommend a daily iron intake of 8 milligrams (mg) for men and 18 mg for women. If you’re pregnant, increase your daily amount to 27 mg, and if you’re past menopause, reduce it to 8 mg.

Good Sources

It’s best to get your iron from food, so don’t use supplements unless you’ve been diagnosed with iron deficiency or are at risk for it and have been instructed by your doctor to do so.
Cereal
Total Raisin Bran (1 cup) 18 mg
Cheerios (1 cup) 9.5 mg
Spinach, cooked (1 cup) 6.4 mg
Oysters, raw (6 medium) 5.5 mg
Kidney beans, cooked (1/2 cup) 3.6 mg
Tomatoes, canned (1 cup) 3.4 mg
Lentils, cooked (1/2 cup) 3 mg
Ground beef, 85% lean (3 ounces) 2.2 mg
Lima beans, cooked from frozen (1/2 cup) 1.8 mg


Vitamin C

Benefits

Vitamin C helps your body metabolize proteins into energy, boosts your immune system, builds collagen in your skin, promotes healing, and aids in joint repair. It also helps keep your arteries young and prevents fatty plaque buildup on blood vessel walls. Wow!

RealAge Recommendation

To prevent vitamin C deficiency, government guidelines recommend a daily dose of 90 milligrams (mg) for men, 75 mg for women. RealAge recommends that you get 1,200 mg of vitamin C per day from food and supplements to make your RealAge as much as 1 year younger. This higher amount not only prevents deficiency but also helps prevent disease and needless aging.

Good Sources

Peaches, frozen and sweetened (1 cup) 235 mg
Red bell pepper, raw (1 medium) 152 mg
Broccoli florets, cooked (1 cup) 101 mg
Strawberries (1 cup) 97 mg
Green bell pepper, raw (1 medium) 96 mg
Papaya (1 cup) 86 mg
Kiwifruit (1 medium) 70 mg
Orange (1 medium) 70 mg
Cantaloupe (1 cup) 59 mg
Mango (1 medium) 57 mg
Brussels sprouts, cooked (4 medium) 52 mg


The Truth About Vitamin D

Get answers to commonly asked questions about vitamin D.
By Daniel J. DeNoon
WebMD Feature
Reviewed by Brunilda Nazario, MD
The hottest topic in medicine isn't the newest drug or the latest surgical device: It's vitamin D.
What brought the simmering debate to a boil was a 2007 study showing that people taking normal vitamin D supplements were 7% less likely to die than those who didn't take the daily supplements.
A year later, a major study found that when women with low vitamin D levels get breast cancer, they have a much higher chance of dying from their cancer than women with normal vitamin D levels.
That was surprising news. But just as surprising is the fact that many men, women, and children have insufficient blood levels of this important vitamin.
How many? Data suggest many of us don't get the vitamin D we need. For example, a 2007 study of childbearing women in the Northern U.S. found insufficient vitamin D levels in 54% of black women and in 42% of white women.
These findings led the American Academy of Pediatrics to double the recommended amount of vitamin D a child should take -- and have led many doctors to advise their adult patients to up their vitamin D intake.
Your health may depend on knowing the answers to these important questions:
• Why do I need vitamin D?
• How can I get enough vitamin D?
• Will a vitamin D test tell me if I need more vitamin D?
• Which foods contain vitamin D?
• How much vitamin D do my children and I need?
• Can I get too much vitamin D?
• What kind of vitamin D is best?
• Does vitamin D interact with other medications?

Why do I need vitamin D?

• Your body must have vitamin D to absorb calcium and promote bone growth. Too little vitamin D results in soft bones in children (rickets) and fragile, misshapen bones in adults (osteomalacia). You also need vitamin D for other important body functions.
• Vitamin D deficiency has now been linked to breast cancer, colon cancer, prostate cancer, heart disease, depression, weight gain, and other maladies. These studies show that people with higher levels of vitamin D have a lower risk of disease, although they do not definitively prove that lack of vitamin D causes disease -- or that vitamin D supplements would lower risk.
• The Vitamin D Council -- a scientist-led group promoting vitamin D deficiency awareness -- suggests vitamin D treatment might be found helpful in treating or preventing autism, autoimmune disease, cancer, chronic pain, depression, diabetes, heart disease, high bloodpressure, flu, neuromuscular diseases, and osteoporosis. However, there have been no definitive clinical trials.
• The best known benefit of vitamin D is its role in helping calcium build strong bones. But that's far from the whole story. Vitamin D helps regulate the immune system and the neuromuscular system. Vitamin D also plays major roles in the life cycle of human cells.
• Vitamin D is so important that your body makes it by itself -- but only after skin exposure to sufficient sunlight. This is a problem for people in northern climates. In the U.S., only people who live south of a line drawn from Los Angeles to Columbia, S.C., get enough sunlight for vitamin D production throughout the year.
• Dark skin absorbs less sunlight, so people with dark skin do not get as much vitamin D from sun exposure as do light-skinned people. This is a particular problem for African-Americans in the northern U.S.

How can I get enough vitamin D?

Thirty minutes of sun exposure to the face, legs, or back -- without sunscreen -- at least twice a week should give you plenty of vitamin D.
But this much direct sun exposure might also expose you to potentially dangerous levels of cancer-causing UV radiation. And unless you live in the South or Southwest, you probably won't get enough sunlight during the winter months for your body to make enough vitamin D. The American Academy of Dermatology recommends against getting vitamin D from unprotected exposure to sunlight.
It's probably a better idea to get vitamin D from foods or from supplements.
Will a vitamin D test tell me if I need more vitamin D?
Yes. As part of your regular blood test, your doctor should order a test for 25-hydroxyvitamin D (25-OHD).
Everyone agrees that anyone with a 25-OHD level of less than 15 ng/mL or 37.5 nmol/L (depending on the units reported by a lab) needs more vitamin D. A 2002 study found that 42% of African-American women of childbearing age had vitamin D levels below 15 ng/mL.
The U.S. National Institutes of health notes that 25-OHD levels over 30 ng/mL are optimal, and that there is "insufficient data" to support recommendations for higher levels.
The Vitamin D Council considers the ideal 25-OHD level to be between 40 ng/mL and 70 ng/mL.

Which foods contain vitamin D?

Surprisingly few foods contain vitamin D -- unless it's added to the food. That's because your body is built to get vitamin D through your skin (from sunlight) rather than through your mouth (by food). But once your body has enough, it doesn't matter whether you got it through your skin or through your stomach.
There are three vitamin D super foods:
• Salmon (especially wild-caught)
• Mackerel (especially wild-caught; eat up to 12 ounces a week of a variety of fish and shellfish that are low in mercury)
• Mushrooms exposed to ultraviolet light to increase vitamin D
Other food sources of vitamin D include:
• Cod liver oil (warning: cod liver oil is rich in vitamin A; too much may be bad for you)
• Tuna canned in water
• Sardines canned in oil
• Milk or yogurt -- regardless of whether it's whole, nonfat, or reduced fat -- fortified with vitamin D
• Beef or calf liver
• Egg yolks
• Cheese
Nearly all milk in the U.S. is fortified with vitamin D. So are many brands of orange juice, yogurt, margarine, and ready-to-eat breakfast cereals.

How much vitamin D do I need?

The current recommended daily dose of vitamin D is 200 IU for people up to age 50, 400 IU for people aged 51 to 70, and 600 IU for people over age 70.
That's not enough, Boston University vitamin D expert , MD, PhD, tells WebMD. Holick recommends a dose of 1,000 IU a day of vitamin D for both infants and adults -- unless they're getting plenty of safe sun exposure.
In 2008, the American Academy of Pediatrics recommended that breastfed infants receive 400 IU of vitamin D every day until they are weaned. This doubled the AAP's previous recommendation.
The AAP also recommends 400 IU/day of vitamin D for children and teens who drink less than a quart of vitamin D-fortified milk per day.
The Vitamin D Council recommends that healthy adults take 2,000 IU of vitamin D daily -- more if they get little or no sun exposure.
There's evidence that people with a lot of body fat need more vitamin D than lean people.
The Institute of Medicine's Food and Nutrition Board is currently updating its 1997 vitamin D recommendations. A report is scheduled for May 2010.

Can I get too much vitamin D?

Too much of any good thing is a bad thing. Too much vitamin D can cause an abnormally high blood calcium level, which could result in nausea, constipation, confusion, abnormal heart rhythm, and even kidney stones.
It's nearly impossible to get too much vitamin D from sunlight or from foods (unless you take way too much cod liver oil). Nearly all vitamin D overdoses come from supplements.
The Institute of Medicine's Food and Nutrition Board's 1997 recommendations -- scheduled for a May 2010 update -- suggest that 2,000 IU per day of vitamin D is safe for adults and that 1,000 IU per day is safe for infants up to 12 months of age.
However, the relatively small doses of vitamin D in daily vitamin pills are not enough to correct serious vitamin D deficiency. A 2009 study suggested that the best regimen for treating vitamin D insufficiency is 50,000 IU of vitamin D3 taken three times a week for six weeks. This time-limited regimen did not result in vitamin D toxicity.

How much vitamin D is too much?

That's controversial. According to the National Institutes of Health, the maximum upper limit for vitamin D is 25 micrograms (1,000 IU) for children up to age 12 months and 50 micrograms (2,000 IU) for everyone else.
But some recent studies suggest that healthy adults can tolerate more than 10,000 IU of vitamin D per day. John Jacob Cannell, MD, executive director of The Vitamin D Council, notes that the skin makes 10,000 IU of vitamin D after 30 minutes of full-body sun exposure. He suggests that 10,000 IU of vitamin D is not toxic.
According to the National Institutes of Health, 25-OHD levels that are consistently over 200 ng/mL are "potentially toxic."

What kind of vitamin D is best?

The recommended form of vitamin D is vitamin D3 or cholecalciferol. This is the natural form of vitamin D that your body makes from sunlight. Supplements are made from the fat of lambs' wool.
However, a clinical study reported in 2008 suggested that vitamin D2 works as well as vitamin D3.
Many supplements contain vitamin D as vitamin D2 or calciferol. It's derived from irradiated fungus. Because this is not the form of vitamin D naturally made by your body, WebMD nutritionist Kathleen M. Zelman, MPH, RD, recommends using the D3 form for those taking vitamin D supplements.
Because of its potency, different forms of vitamin D are used in prescription medications. If you have a prescription for one of these medications, do not switch to another form of vitamin D without checking with your doctor.

Does vitamin D interact with other medications?

Yes. Steroid medications such as prednisone can interfere with vitamin D metabolism. If you take steroid drugs regularly, discuss vitamin D with your doctor.
The weight loss drug orlistat -- brand names include Xenical and Alli -- may cut absorption of vitamin D. So does the cholesterol-lowering drug cholestyramine (sold as Questran, LoCholest, and Prevalite). People taking these drugs should discuss vitamin intake with their doctors.
The seizure drugs Phenobarbital and Dilantin (phenytoin), affect vitamin D metabolism and affect calcium absorption. So do anti-tuberculosis drugs.
On the other hand, cholesterol-lowering statin drugs and thiazide diuretics increase vitamin D levels.

Top 5 pick-me-up foods

Whether you’re heading out for an exercise session or suffering from a mid-afternoon slump, there are times when we all need an energy boost. For an instant pick-me-up to help you keep going, check out these top 5 energy-boosting foods.

At the grocery store, make sure you choose fresh fruits.

Oats

If you’re feeling worn out, weak or unable to concentrate, you could be deficient in certain B vitamins. B vitamins not only help to keep the brain functioning properly, they also help the body to break down carbohydrates into glucose to fuel the body. For a good source of B vitamins, try incorporating oats into your diet with a morning bowl of porridge or a few oatcakes.
Not only are oats high in B vitamins, they are a great source of many other nutrients including calcium, magnesium, selenium and manganese. On top of this, oats are a low GI food, meaning that they will help keep your blood sugar stable and release a slow, steady stream of energy.

Chocolate

Amongst the many reported health benefits of chocolate (including its ability to lower heart disease risk, prevent wrinkles and boost the mood), the popular treat is also a great pick-me-up snack, which is great news for chocoholics. Chocolate is high in energy-boosting chemicals including theobromine (a stimulant found in many popular energy drinks) and caffeine.
Furthermore, chocolate is a great source of magnesium and chromium, which both play a role in energy production. To boost your energy while protecting your health, try snacking in moderation on dark chocolate, which is lower in saturated fats and higher in antioxidants than the milk variety.

Fruit

Dehydration can be a leading cause of low energy levels, so if you feel your energy waning throughout the day try increasing your intake of fluids and foods with high water content. While all foods contain some water, fruit has a particularly high proportion, with some good options to try including watermelon, cantaloupe melon and berries.
As well as being high in fluids, fruit is also a good source of natural sugars to boost your energy. Furthermore, fruit contains a variety of energy-boosting vitamins and minerals including vitamin C (berries, kiwi fruit and citrus fruits), and B vitamins (bananas and avocado).

Green tea

Not only is drinking green tea great for keeping your fluids up, the health-boosting drink can also help regulate blood sugar levels, thereby preventing energy spikes and crashes that can result in feelings of fatigue. Green tea also generally contains caffeine which can help to give energy levels a boost.
For those who suffer from low energy levels before and during exercise, a research study in Japan found that green tea extract could boost exercise endurance by up to 24%, making it a great energy drink to sip before a workout.

Beetroot

Beetroot not only provides a multitude of health benefits, the vibrant vegetable is also a great source of long-lasting energy. First of all, beetroot has a high sugar content which helps to provide an instant energy boost. It is also high in many energy-boosting nutrients including magnesium, iron, vitamin C and nitrate.
Also, while beetroot is great for instant energy, it also provides long-lasting results. Researchers at the University of Exeter found in a study on the effects of beetroot juice on exercise performance that drinking the juice helped increase stamina and could enable people to exercise for up to 16% longer.

Top 5 pick-me-up foods

Whether you’re heading out for an exercise session or suffering from a mid-afternoon slump, there are times when we all need an energy boost. For an instant pick-me-up to help you keep going, check out these top 5 energy-boosting foods.

At the grocery store, make sure you choose fresh fruits.

Oats

If you’re feeling worn out, weak or unable to concentrate, you could be deficient in certain B vitamins. B vitamins not only help to keep the brain functioning properly, they also help the body to break down carbohydrates into glucose to fuel the body. For a good source of B vitamins, try incorporating oats into your diet with a morning bowl of porridge or a few oatcakes.
Not only are oats high in B vitamins, they are a great source of many other nutrients including calcium, magnesium, selenium and manganese. On top of this, oats are a low GI food, meaning that they will help keep your blood sugar stable and release a slow, steady stream of energy.

Chocolate

Amongst the many reported health benefits of chocolate (including its ability to lower heart disease risk, prevent wrinkles and boost the mood), the popular treat is also a great pick-me-up snack, which is great news for chocoholics. Chocolate is high in energy-boosting chemicals including theobromine (a stimulant found in many popular energy drinks) and caffeine.
Furthermore, chocolate is a great source of magnesium and chromium, which both play a role in energy production. To boost your energy while protecting your health, try snacking in moderation on dark chocolate, which is lower in saturated fats and higher in antioxidants than the milk variety.

Fruit

Dehydration can be a leading cause of low energy levels, so if you feel your energy waning throughout the day try increasing your intake of fluids and foods with high water content. While all foods contain some water, fruit has a particularly high proportion, with some good options to try including watermelon, cantaloupe melon and berries.
As well as being high in fluids, fruit is also a good source of natural sugars to boost your energy. Furthermore, fruit contains a variety of energy-boosting vitamins and minerals including vitamin C (berries, kiwi fruit and citrus fruits), and B vitamins (bananas and avocado).
Green tea
Not only is drinking green tea great for keeping your fluids up, the health-boosting drink can also help regulate blood sugar levels, thereby preventing energy spikes and crashes that can result in feelings of fatigue. Green tea also generally contains caffeine which can help to give energy levels a boost.
For those who suffer from low energy levels before and during exercise, a research study in Japan found that green tea extract could boost exercise endurance by up to 24%, making it a great energy drink to sip before a workout.

Beetroot

Beetroot not only provides a multitude of health benefits, the vibrant vegetable is also a great source of long-lasting energy. First of all, beetroot has a high sugar content which helps to provide an instant energy boost. It is also high in many energy-boosting nutrients including magnesium, iron, vitamin C and nitrate.
Also, while beetroot is great for instant energy, it also provides long-lasting results. Researchers at the University of Exeter found in a study on the effects of beetroot juice on exercise performance that drinking the juice helped increase stamina and could enable people to exercise for up to 16% longer.

10 surprising things that age you

While ageing is an inevitable part of life, how quickly or well you age depends on many different factors. Although there are some obvious causes of premature ageing, there are many seemingly harmless things that can also add on the years. Here are our top 10 surprising things that age you.

Watching TV
While we all know that spending hours in front of the television is bad for your waistline, you may not know that it can also shorten your lifespan. Researchers from the University of Queensland found that for every hour you watch TV you may shorten your life by as much 22 minutes. Furthermore, research has suggested that watching TV could increase your risk of developing Alzheimer’s disease.

Drinking from bottles and through straws
You probably know that what you drink can affect your looks, but you may be surprised to hear thathow you drink can also influence how well you age. In fact, sucking on straws and drinking out of sports bottles causes the same pursing action – and therefore the same fine lines and wrinkles around the mouth – as smoking. Try drinking directly from the glass whenever you can to help keep the wrinkles at bay.

Too little (or too much) exercise
The benefits of exercise are immeasurable for keeping you looking and feeling young. Not only does a lack of exercise shorten your life and increase risk of obesity and heart disease, but exercise can also keep your brain young by protecting against Alzheimer’s, boosting your mood and leaving you feeling alert and energized. Furthermore, increased blood flow to your skin can help keep your complexion clear, bright and youthful-looking. On the flipside, while we should all make an effort to stay active, too much exercise can cause stiffness in joints and increase risk of arthritis.

Central heating
Many of us spend a fortune on anti-ageing skin products, yet we may regularly accelerate skin ageing without even being aware of it. The central heating and air conditioning systems that many of us use at home and at work can severely dry out skin, leading to premature ageing and wrinkles. To help keep skin youthful and soft, try turning down the heating and wearing more layers to stay warm. Keeping a glass of water in the room can also increase humidity, while wearing a protective face cream can help relieve dryness.

Sugar
Eating too much sugar is clearly bad news for your waistline; however sugar consumption is also up there with sun exposure and smoking when it comes to the major causes of wrinkles. When blood sugar levels are high, a process called glycation occurs which damages the collagen in your skin. Once damaged, the normally springy collagen hardens, leading to wrinkles and sagging.

Your job
While having a job is pretty essential for most of us, it can also be one of the biggest causes of premature ageing. Firstly, work is a big source of stress for many people, which research has found can increase risk of heart disease and speed up cell ageing. Secondly, spending too many hours in the workplace can mean you have little time for essentials such as exercise, proper meals and sleep. To help minimize damage, try to avoid working exceptionally long hours and make the most of your evenings and weekends as times to relax.

Soap
While you may think that soap is your skin’s best friend, this is actually not the case. The reason for this is that your skin has an acid mantle which is a natural protective barrier of the skin. When you wash with soap – which is generally alkaline – it can remove this protective layer of oils and dry out the skin, eventually leading to wrinkles. While it is not advisable to stop washing entirely, try swapping the soap for a PH-neutral and chemical-free cleanser, and bear in mind that there is such a thing as over-cleansing your skin.

Listening to an iPod
Hearing loss is a common symptom of ageing, yet many of us may suffer from diminished hearing early on due to listening to loud music through headphones. While listening to music sparingly and at a moderate volume is unlikely to do you much harm, a study has shown that listening to music on headphones for an hour can temporarily affect people’s hearing, while some researchers have suggested that listening at full volume could put you at risk of permanent damage.

Your pillowcase
You may think you’re indulging in a bit of beauty sleep when you hit the hay at night; however the opposite could in fact be true. If you regularly sleep with the same side of your face pressed against a cotton pillow case this may cause creases on the skin which can eventually turn to fine lines and wrinkles. To help stay youthful overnight try sleeping on your back instead, or switch to a silk or satin pillowcase to create less compression wrinkles and help maintain skin’s moisture levels.

Low fat diets
Many of us switch to low fat diets to help shed excess pounds. However, cutting out good, healthy fats such as omega-3 fatty acids could negatively affect the speed and way in which you age. Omega-3 fatty acids – present in oily fish, walnuts and flax seeds – are essential for keeping you looking and feeling young. Not only do they help keep skin supple and wrinkle-free, but they help boost brain health, keep your heart in good condition, and can even increase your lifespan.

Most frequently used food and diet terms

Do you know your monounsaturated fats from your polyunsaturated? Your omegas from your antioxidants? If you are confused by food terminology we're here to help with a healthy eating A to Z, we've selected the most frequently used food and diet terms associated with healthy eating to help you to clean up your diet.

Alcohol - we all know what this is! 'Alcohol' is the term used to refer to ethanol and contains a whopping 7 calories per gram!

Amino acids - there are 20 different types of amino acid, eight of which are 'essential' - that is, the body cannot make these, so they must be found in the diet.

Antioxidants- these are the good guys, protecting against free radical damage by giving up one of their own electrons, stabilizing the free radical and making it less reactive.

BMI - a mathematical calculation used to determine whether or not a person's bodyweight is suitably healthy for their height. BMI = weight in kg/height in m2. A healthy BMI is considered to bebetween 18.5 and 25. However, BMI can be unreliable because it measures only weight, not fat. Weight in itself is not always a good indicator of a person's health, for example muscle weighs more than fat, so most athletes are deemed as overweight using the BMI; this does not however mean that they are unhealthy.

Calorie - a measurement of energy. It refers to the amount of energy needed to raise the temperature of 1 gram of water by 1 degree celsius. Food calories are measured by combustion, that is, how much heat is released when a foodstuff burns.

Carbohydrate - compounds of carbon, hydrogen and oxygen. In dietary terms, there are two kinds - complex carbohydrates and sugar. Carbohydrates contain around 4 calories per gram.

Cholesterol - this is an essential fat that your body uses for many biological processes. However, in excess, it can be harmful. It is made mostly in the liver from saturated fat, and circulates in the bloodstream. There is more than one kind of cholesterol.

Complex carbohydrate - this is a term used to describe larger packages (or molecules) of carbohydrate. There are two kinds - starch and fiber. Starch is found in pasta, rice, potatoes and bread and fiber is explained below.

Essential fatty acids - these are fatty acids that the body is incapable of making on its own, and so must take from the diet. There are two - alpha linolenic acid (an omega-3) and linoleic acid (an omega-6) and they are both polyunsaturated.

Fats - fats are made up of fatty acids attached to a glycerol backbone. If there are double bonds between any carbon atoms in a fatty acid, it is said to be unsaturated. Fats and oils are the same, except that oils are liquid at room temperature. Examples include butter, cooking oil, and lard. Many fats are hidden for example, in cream and pastry. Fats are required for padding, insulation, nerve function, production of hormones and transport of vitamins. Fat contains 9 calories per gram.

Fibre - there are two kinds of fiber, soluble and insoluble. Soluble fiber is found in fruits, vegetables, oats and pulses and helps lower cholesterol and balance blood sugar. Insoluble fiber is 'roughage' - also found in the above and in bran and other wholegrains. Insoluble fiber aids digestion and can help prevent bowel problems including cancer.

Free radicals - these are extremely reactive atoms or molecules that carry an uncharged electron. They are necessary for a number of biological reactions, but are so reactive they can also cause cell damage. They are implicated in the development of cancer, heart disease and some chronic diseases. Exposure to certain things for example: cigarette smoke, UV light, pollution or radiation can create free radicals.

HDL cholesterol - high density lipoprotein cholesterol. This is carried by proteins called high density lipoproteins and is the 'good' cholesterol. HDLs remove cholesterol from the bloodstream and take it back to the liver.

LDL cholesterol - low density lipoprotein cholesterol. This is carried by proteins called low density lipoproteins and is the 'bad' cholesterol. LDLs carry cholesterol around the body and deposit it on artery walls. Too much LDL cholesterol can lead to the development of fatty 'plaques' which in turn are a risk factor for heart disease. A high intake of saturated fat can lead to an increase in LDL cholesterol.

Minerals - inorganic substances, not all of which are essential to life. Examples of minerals arecalcium, iron, zinc, potassium, and sodium.
Monounsaturated fat - an unsaturated fat with one double bond. Olive oil and some nut and seed oils are monounsaturated.

Obese - a BMI over 30

Omega - this is a naming system. It relates to which of the carbon atoms the first double bond occurs, e.g. omega-3, -6 or -9. Omega-3 oils have attracted a lot of attention of late for their protective properties.

Overweight - a BMI over 25
Polyunsaturated fat - an unsaturated fat with multiple double bonds. Corn oil, some seed oils and fish oils are polyunsaturated.

Protein - proteins are made up of amino acids and are required for growth and repair. Meat, fish, eggs, dairy products, nuts, pulses and cereals contain protein. Protein contains 4 calories per gram.

Saturated fat - tend to be from animal sources and raise the levels of bad cholesterol.

Sugar - this is a term commonly used to describe 'simple' carbohydrates, or those in smaller packages. There are two kinds - intrinsic and extrinsic. Intrinsic sugars are the ones that are incorporated into the cell walls of plants, for example those found in whole fruits and vegetables. Extrinsic sugars are those which are not, for example those in milk, beet sugar and honey. Non-milk extrinsic sugar is what is more commonly known as refined or added sugar.

Trans fat- these are man-made polyunsaturates with an altered structure, and have been linked with ill health, including raised cholesterol.
Unsaturated fats - tend to be from plant sources. These types of fats reduce levels of bad cholesterol in the blood and can raise levels of good cholesterol.

Vitamins - organic (carbon based) substances that our bodies can break down and alter. Vitamins are needed in very small amounts, but are essential to life. There are two kinds: fat soluble (A, D, Eand K) and water soluble (the B vitamins and vitamin C). Fat soluble vitamins circulate in the blood and are stored in fatty tissue, so do not need to be eaten every day. Water soluble vitamins circulate freely but are not stored, so you need to eat them more frequently.
So now you know what healthy eating is and understand the terms used by nutrition experts, how do you go about putting that knowledge into practice? What does a day's healthy eating really look like? Check out How to get started in healthy eating - part 3 to find out how to put your healthy eating knowledge into practice.