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Importance of Vitamin
The amount of Vitamin C needed to help prevent disease is smaller than
previously thought.Question: I know you're a fan of vitamin and mineral supplements. Which do you take yourself?
Answer: Even a healthy, richly varied diet may not provide enough of some nutrients in amounts that help protect us against illness. Though we used to think of vitamins and minerals as important in preventing deficiency diseases such as scurvy (from too little Vitamin C), today we know that certain vitamins can help protect us from cancer and cardiovascular problems. Look for a good multi-vitamin that contains
the potencies I suggest below; it should also have important trace minerals. If your multi falls short of my recommendations, make up the difference with individual supplements. Here's what I take:Vitamins you need
» MIXED CAROTENOIDS The pigments that give color to fruits and vegetables are highly protective against cancer. They include beta-carotene, which the body converts to Vitamin A. I used to recommend A on its own, but now I take 15,000 IU
of mixed carotenoids every day. Choose a product containing a wide range of carotenoids, including beta-carotene, alpha-carotene, lycopene, lutein and zeaxanthin.» VITAMIN C the amount of Vitamin C needed to help prevent disease is smaller than previously thought, so I've lowered my recommendation to 200 mg daily. Avoid taking chewable forms, which can damage tooth enamel.
» VITAMIN E it is made up of eight different compounds-four tocopherols and four tocotrienols. Scientists now believe that each may be responsible for different actions, including lowering cholesterol and preventing cancer. Because it's hard to
get adequate amounts from food alone, take 200 IU (80 mg) daily, preferably with a meal that contains fat, which helps the body digest the nutrient. Products containing mixed natural tocopherols and tocotrienol are best. I take at least 200 IU a day.» SELENIUM This trace mineral is found in foods grown in selenium-rich soils. I take 200 mcg a day along with my Vitamin E to enhance its absorption. Some studies suggest that those who've had cancer or are at higher risk should take up to 300 mcg. In one large study of people with skin cancer, that amount reduced the risk of secondary cancers. But don't overdo it: higher amounts can be toxic.
» B-COMPLEX VITAMINS I take a B-complex vitamin daily and urge my patients to do so, too. It's difficult to get an adequate amount of some B Vitamins from food alone, especially for vegetarians. I take a B-50 complex supplement that contains 50 mg each of B1 (thiamin), B2 (riboflavin), B3 (niacin), B6 and B12. It also contains 400 mcg of folic acid. Take it anytime during the day.
» CALCIUM In addition to strengthening bones, calcium helps prevent high blood pressure, regulates nerve and muscle function, and may protect against cancer.
Women should aim for 1,000 mg a day, and 1,500 beyond age 50. Men need 1,000 to 1,200 mg. Take it in two or three split doses of 500 mg each for best absorption.» VITAMIN D Your body makes it when exposed to sunlight. It aids calcium absorption, promotes bone health and may help prevent multiple sclerosis and many forms of cancer. I take 1,000 IU a day.
Question: Are raw nuts healthier than roasted ones?
Answer: No, there's little difference in the nutritional value. Nuts are roasted and usually salted to bring out their flavor, although I happen to prefer the taste of the raw, unsalted kind. In general, nuts are a healthy snack.
Raw nuts
They're high in calories, so if you're watching your weight, limit yourself to a handful (about an ounce) a day, as I do. My favorites are cashews, almonds, and walnuts, which are especially valuable as a rare vegetarian source of Omega-3 fatty acids. Unopened packages of raw nuts in shells last about six months to a year: you can store shelled raw nuts in an airtight container for up to six months. I recommend keeping them refrigerated. Discard nuts that have an oil paint-like odor, a tip-off that they have gone bad.