ARE YOU TAKING
TOO MANY
VITAMINS &/OR SUPPLEMENTS?
CALCIUM
- Calcium is important for strong bones
- Research suggests getting too much calcium can strain your heart
- Other studies have suggested that women who take high amounts of calcium increase
their risk of cardiac death & moderately increase their risk for a hear attack
TO AVOID ORDERDOING
- Take your calcium thru food sources such as milk products, tofu, sardines, broccoli & almonds
- If you are worried that you may still need a calcium supplement, check with your doctor before you start taking one
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IRON & COPPER
- Iron plays a key role in younger women's diets for menstrual cyclesl & pregnancy
- The recommendations for iron after menopause decrease significantly
- Risks of taking too much iron include hemochromatosis which can damage your organs
- A 2010 study linked excess iron & copper to an increased incidence of alzheimers disease
& heart disease
TO AVOID ORDERDOING
If you're over 50, stop taking multivitamins with iron & copper
unless a doctor tells you need these supplements
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VITAMIN A - BETA CAROTENE
- Too much Vitamin A has been associated with an increased risk for lung cancer especially for those who smoke or have been exposed to asbestos
- A few studies have found that people who take beta-carotene supplements may have a higher risk for conditions such as heart disease & cancer
AVOID OVERDOING
- You can get enough Vitamin A by eating 5 or more servings of orange foods like butternut squash, canteloupe, carrots & sweet potatoes or green foods like dark lettuce, kale, mustard greens, spinach, turnip greens or red foods like red bell peppers, watermelon & some cereals
- Multi-vitamins come with a very high amount of Vitamin A
- Unless your doctor tells you that you require more Vitamin A because of eye issues, you definitely don't need this type of multi-vitamin
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VITAMIN C
- Acts as an antioxidant, helping to protect cells from the damage caused by free radicals
- Makes collagen, a protein required to help wounds heal
- Improves the absorption of iron from plant-based foods
- Helps the immune system work properly to protect the body from disease
TO AVOID OVERDOING
- Take your Vitamin C by eating brussel sprouts, grapefruit, kale, oranges, papaya,
strawberries & tangerines - Don't take a Vitamin C supplement unless a doctor advises you to do so
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