From Danville Regional Health System
Better Health Magazine Archives

Most people never meet the minimum recommended daily allowance of vitamins and minerals from their diet alone. Danville Regional Health System's Director of OccHealth, Jake Moll, M.D., M.P.H., explains how to get the essentials through a balanced diet and vitamin supplements.

What are the best foods to eat?

Eat more dried and fresh beans, fresh fruits and vegetables, whole wheat, brown rice and oatmeal. Buy dairy products made from skim milk or non-fat yogurt. If you must cook with oil, use olive, canola or safflower oils because they contain essential fatty acids and are low in saturated fats.

What foods should be avoided?

Avoid fried foods, palm oil, butter, shortening, bacon, sausage, and anything with the words "partially-hydrogenated" listed in the ingredients. However, using a little bit of butter is usually better than using margarine, except for specialty margarines.

Should I take vitamins?

I recommend modest vitamin supplements for any diet because it is difficult to get the right amount solely from foods. Take any multivitamin with minerals. Any brand will do - there's no need to waste money on expensive organic brands. Always take vitamins with a meal to help your body absorb them more easily.

What are the most important vitamin supplements?

If you want to supplement your multivitamin pill, there are several which provide the greatest benefit. Vitamin C is anti-inflammatory, reduces blood clotting, and boosts the immune system. Vitamin B complex prevents elevated levels of a chemical associated with heart disease, and both vitamin B and C help to reduce atherosclerosis, or hardening of the arteries. Calcium magnesium reduces the risk of kidney stones, prevents muscle cramps, and helps to build strong bones. Fish oil capsules raise HDL (good) cholesterol and reduce inflammation and blood clotting. Vitamin E improves circulation. Both vitamin C and vitamin E are anti-oxidants, which are thought to reduce the risk of cancer.

What's a healthy way to start the day?

For breakfast, cook old-fashioned oatmeal, add raisins and honey for natural flavor and have a serving of non-fat plain yogurt. Not only is this breakfast low in sugar and salt, it has no fat, is high in fiber, is good for cholesterol levels and is absorbed slowly by the body. Breakfast is also a good time to take your daily vitamins.