Vitamins and stuff - should you boost with supplements?

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Vitamins and minerals and stuff, do you need to boost? We're continuing our "food and health" theme on Wednesdays for a while longer. Today we're getting into a discussion about vitamins and minerals. Is it all good, or do you need to think about it sometimes?

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Food and health theme on Wednesdays

Now I have had a period when I (Helena) have run a food and health theme on Wednesdays. I am a public health scientist specialising in eating habits and physical activity, so it has become a small detour from the topic of travel. On the other hand, health is very important when travelling. Here are some of the topics I've written about so far:

Vitamins and minerals - essential for the body

We need vitamins and minerals! We need these substances in quite small quantities, but as we cannot produce them ourselves, they are essential to our existence. A lack of vitamins and minerals can lead to illness. On the other hand, it should be remembered that excessive amounts of these substances can also be harmful. Sometimes the margin between deficiency and excessive dose is quite small - this is the case for vitamin A, for example.

Vitamin C - remember the stories about scurvy?

In the past, people did not know about vitamins and minerals, so they had no idea why 17th century sailors had bleeding gums and lost their teeth. The "simple" answer was that the sailors suffered from a lack of vitamin C, due to an extremely limited diet, which you can imagine consisted of things like bread, porridge, soup and fish. But no vegetables and no fruit!

But vitamin C deficiency in Sweden today? No, it is unusual. Adults need to get about 75 milligrams of vitamin C per day, and it's pretty easy to do. Here are three examples of how to get your daily requirement of vitamin C. One of the following is enough:

• One large orange
• One third of a bell pepper
• Three pieces Brussels sprouts

Of course, you can choose other fruits or vegetables and combine them in different ways. But what if you don't like fruit and vegetables? Don't worry too much! Vitamin C is also found in things like juice, boiled potatoes, tomato sauce, orange marmalade and fruit cream.

Vitamins and minerals - do you need supplements?

Most people get the nutrients they need from food and don't need to take supplements, i.e. vitamins and minerals in tablet form. But there are some who actually need an extra boost. You may need extra supplements if you:

• Are under 2 years old
• Not eating fish and vitamin D-enriched foods
• Wearing clothes that cover your face, arms and legs (or not being outside in the sun in summer).
• Are over 75 years old
• Is a woman who is likely to become pregnant
• Is a vegan who excludes all animal foods
• Have very low energy intake
• Have a disease that leads to an increased need for nutrition

Perhaps the most commonly needed supplement is vitamin D, which is needed if you are under 2 years old, over 75 years old, do not eat fish or wear full-face clothing. If you might be pregnant, folic acid is recommended. If you are a vegan, you may need B12. Read more at National Food Agency.

But ... isn't it always good to have some extra vitamins and minerals?

But what about the rest of us? Isn't it always good to have some extra vitamins and minerals? In fact, that's not always the case. The can may be good in some cases, but it is worth thinking about. There are some risks to consider:

• Too many vitamins and minerals can be harmful - Sometimes the margin is small, and when taking supplements you have to be careful not to exceed the so-called 'upper levels'. Otherwise it can be harmful.
• Supplements do not have the same effect as nutrients in food - Research shows that fruit and vegetables reduce the risk of certain diseases, but studies show that supplements do not have the same effect. Research in this area is young and it is not known exactly how different substances interact.
• If you spend money on supplements, you will have less money for healthy food. - Of course, your finances matter, but if you have a limited budget, it may be much better to spend your money on healthy food than on tablets.

Supplements are sometimes good, but you have to be careful. If you're not careful, it can be too much of a 'good thing'. Nutrition is a young science, so we don't yet know exactly how all the nutrients work when you take them out of their natural place. Also, keep in mind that there are big companies behind the supplements, which may be more interested in making money than in your health.

Summing up

Some people may need supplements, because what they get from food (or the sun) may not be enough. For most people, it is best to eat vitamins in their natural form, such as fruit, vegetables and fish.

What are your thoughts on vitamins, minerals and health? Tell us!

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