Nutrition

NUTRITION Dr. Michael Vanella

The Foods We Eat
Studies have shown, for example, that
the nutrient composition of fruits and
vegetables are not what they used to
be, and the pressures of modern life
mean that wholesome, home-cooked
meals can get muscled out of the way
by less nutritious foods that we grab on
the run.

So What Does That Mean?
This has left many Americans
consuming more calories than they
need without meeting the
recommended intake for a number
of vital nutrients. The solution is to
try to eat fresh, locally grown food
as much as possible, and to cut
down on junky, nutrient-poor food.
For many, supplements can help
bridge the gap between the ideal
diet and what is actually achievable
in everyday life.

Here, let’s take a look at the top five basic supplements that could be worth taking to help you and your family achieve optimal health.

MULTIVITAMIN

MULTIVITAMIN
Based on surveys of what we are eating, the
currently low levels of vitamins C and E may be a
concern for adults, while children may not be
getting enough vitamin E. A good quality
multivitamin supplement should have at least
100% of the daily value for vitamins A (as
betacarotene), C, D, E, thiamin, riboflavin, niacin,
B6, B12, and folic acid. This could be a good
insurance policy for adults and children alike.

MULTIVITAMIN
Sweet potatoes, carrots, mangos, and
apricots are great sources of vitamin A;
citrus fruits provide vitamin C; and nuts,
seeds, and whole grain foods supply
vitamin E. However, even if you eat
more of these foods, it is still fine to top
your diet off with a multivitamin.

MULTIVITAMIN
People over age 50 are especially advised
to check that their supplement contains
vitamin B12 which is crucial for a healthy
nervous system.

CALCIUM

CALCIUM
The latest dietary report on American
eating habits also voices concern over the
amount of bone-building calcium we are
eating each day. It is crucial to get at
least the adequate intake of 1,000
milligrams daily because it strengthens
bones and appears to play a role in
lowering blood pressure and preventing
colon cancer.

CALCIUM
Common forms of supplements are calcium
carbonate, calcium citrate, and calcium
gluconate. Calcium carbonate provides
around 40% calcium, while calcium
gluconate, has only 9%. Essentially, the
lower the calcium content, the more pills you
have to take.

CALCIUM
People over age 65
often lack sufficient
stomach acid to absorb
calcium carbonate and
should look instead for
a calcium citrate
version.

CALCIUM
Remember that without vitamin D,
our bodies cannot absorb calcium,
so it is wise to look for a supplement
that contains both calcium and
vitamin D. Anyone who does not
get enough exposure to sunlight
should be sure that his or her
supplement contains vitamin D.

CALCIUM
To maximize absorption, split doses and
take no more than 600 mg at one time with
meals.

B COMPLEX

B COMPLEX
If you know your general diet is
good but you are lacking energy,
are under stress, or feel like you
are living on your nerves, then a
supplement containing a
preparation of all the B vitamins
can be useful. B vitamins are a
diverse group with lots of roles in
the body, and because the body
doesn’t store them very well, they
must be taken daily.

B COMPLEX
Thiamin may help slow Alzheimer’s disease
Folic acid can help fight heart disease and depression
Riboflavin may protect against bowel cancer
Niacin seems to help lower cholesterol
Vitamin B6 may help with symptoms of PMS
Pantothenic acid and biotin can help promote good skin
B12 like all B vitamins is a necessary cofactor in the body’s production of energy

B COMPLEX
When looking for an effective and safe does
in a B complex supplement, choose ones
that have:
50 mcg (micrograms) of B12 and biotin
400 mcg of folic acid
50 mg of all the other B vitamins
Essentially they are team players and in these
kinds of proportions you will get the best out of
each.

OMEGA 3

OMEGA 3
Omega 3 fatty acids play a wide role in a
range of key body processes:
Regulating blood pressure and blood
clotting
Boosting immunity
Fighting against inflammation associated with psoriasis, Crohn’s disease, and rheumatoid arthritis
They play a vital role in the development of baby’s:
Eyes
Brain
before birth and during childhood.

OMEGA 3
Present in oily fish like salmon and
sardines as well as walnuts, flaxseeds,
and dark green vegetables, it is often
hard to get all the omega 3 fatty acids
you need on a regular basis through
diet alone. Two types of omega 3
supplements, EPA (eicosapentaenoic
acid) and DHA (docosahexaenoic),
comes from fish oil supplements, while
flaxseed contain ALA (alphalinolenic
acid).

OMEGA 3
It is best to take omega 3 supplements with
meals, and to not buy them in bulk, since
they can go rancid.
Storing these supplements in the refrigerator will help preserve their shelf life.

OMEGA 3
Do not exceed 2 g of omega 3 daily and, as
with any supplement, check with your doctor
if you are taking medications, have diabetes,
or are having an operation. Pregnant
women should avoid cod liver oils rich in
vitamin A.

ESTER C

ESTER C
Essential for great skin, vitamin
C is also an antioxidant that
helps zap free radicals,
potentially dangerous
substances that may trigger
cancer as well as do damage to
artery walls and brain cells.
Known officially as ascorbic
acid, vitamin C is normally
available in supplements as L-
ascorbic acid. Ester C also
contains either calcium
ascorbate or L-threonic acid.

ESTER C
Ester C made with L-threonic acid has been
shown to be better absorbed and retained than
standard vitamin C in animals and in laboratory
research on cell cultures. Ester C also enhances
the production of collagen compared to ascorbic
acid alone, which means it may be the most
effective form for both improving wound healing
and keeping your bones strong.

ESTER C
Although we only need
around 75 mg of vitamin
C to avoid the deficiency
disease scurvy, it is
possible that intakes of
500 mg a day of Ester C
may boost immunity, help
reduce the number of days
you have a common cold,
and reduce the severity of
cold symptoms.

ESTER C
Intakes over 1000 mg of vitamin C at one
time may cause diarrhea. Limit C intake to
500 mg daily if you suffer with kidney
disorders and tell your doctor you are taking
vitamin C when you go for medical test for
diabetes, colon cancer, and hemoglobin
levels.

CHIROPRACTIC & NUTRITION
Provide nutritional advice, recommending a change in diet and perhaps the addition of vitamins.
Perform spinal manipulation or chiropractic adjustments to improve spinal function and alleviate the stress on your system.
Offer advice on posture, ergonomics (work postures), exercises and relaxation techniques. This advice should help to relieve the recurring joint irritation and tension in the muscles of the neck and back.

THANK YOU

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Nutrition

by Chirostarpresentations on Aug 26, 2009

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Nutrition — Presentation Transcript