For months I have been writing various health articles, many of which promote a healthier lifestyle that includes exercise and good foods. I also recommend taking vitamins for those who have a hard time consuming all of the important nutrients we need from food. The Journal of the American Medical Association agrees that vitamins can help prevent a myriad of chronic diseases.

For years we have heard that being deficient in vitamins can cause disease. The best example is scurvy. This, now rare disease was caused by a lack of vitamin C and it caused everything from weak bones, to bloody gums, to heart disease and death. This recent article took a look at all of the research from 1966 to 2002 on nine important vitamins; here are the results.

Osteoporosis is best avoided by taking Vitamin D with calcium, to help reduce bone loss and fractures in the elderly. It is also important to keep an active lifestyle that includes weight-bearing activities such as walking.

Heart Disease can be suppressed with a few different vitamins. Folic acid (Vitamin B9), along with vitamins B6 and B12 are necessary for homocysteine metabolism and may decrease the risk for heart disease. There are also mixed results for Vitamin E. Many cardiologists still recommend Vitamin E, but the research is inconclusive as to whether or not it provides long term protection to the heart.

Prostate cancer has shown good results from the use of lycopenes, which are not really vitamins, but these supplements do help suppress the onset of prostate conditions. Folic acid (Vitamin B9) has been shown to decrease the risk for colon cancer in both sexes and it also seems to decrease the chance of developing breast cancer for women who drink alcohol.

Folic acid has also been proven effective to decrease the chances of spinal birth defects. Mothers who take a prenatal vitamin with substantial amounts of folic acid rarely have children born with spinal birth defects like spina bifida. It is important to note that these vitamins must be taken from the time of conception. The entire neural tube is developed by the 21st day of a pregnancy, and if that vitamin is deficient during that time frame, spinal defects are much more likely. It is best for women to take prenatal vitamins while trying to conceive, waiting until you know you are pregnant may be too late.

It is also important to remember that there are many conditions that can decrease the absorption of vitamins. Vegans, alcoholics, people with malabsorption problems, like irritable bowel syndrome, and even the elderly will not be able to absorb vitamins at their optimal levels. These people need to be checked often for vitamin deficiencies.

As far as foods that contain vitamins, leafy greens, whole grains, fruits and vegetables are the best sources. Folic acid is often added to wheat products, and it is found in high doses among leafy greens, and whole grains. Vitamin B6 can be found in fish, poultry, and legumes (beans). Vitamin B12 is most abundant in fish, eggs, and milk. Vitamin C can be found in sweet potatoes and citrus fruits, and vitamin E is most readily available in margarine, nuts, and salad oils. We all need to be more responsible for our health; a healthy body comes from healthy foods. Mom was right after all, “we are what we eat!”

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