• Eat healthy (Mediterranean diet), organic fruits and vegetables to get your vitamins, minerals and antioxidants

• Avoid trans fatty acids because they will increase your risk of heart disease

• Drink quality water (avoid plastic bottled water)

• Fight against bad free radicals which damage DNA and cause cancer. The fighters are antioxidants, vitamins A,C,E, Selenium and Coenzyme Q10.

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A well balanced nutrition is vital to ensure that all body systems function properly.  Optimally we should get these vitamins and other nutrients in our healthy balanced diet, but sometimes we need extra help, such as Vitamin D (sunshine vitamin) during dark winter months.  When bone density gets lower, we need calcium rich food, vitamin D, but also to put bones to “work” in weight-bearing exercises.  The prevention is always the best way to avoid health problems.

 

Antioxidants help protect blood vessels from damage.  Lutein and zeaxanthine are powerful antioxidants to protects eyes' health.  Vitamins B9 and B12  help lower homocysteine level.  Omega-3 fatty acids in fish oil reduce the risk of heart disease. 

 

Vitamin D especially during dark winter months. Vitamin D deficiency causes symptoms from fatigue, depression to muscle weakness, osteopenia and osteoporosis.  Vitamin A is for vision, skin and immunity.  Vitamin C supports especially immunity and is needed for gums and wound heeling.  

 

It is also good to know that fat soluble vitamins (A, D, E and K) get stored in our body’s fatty tissue, whereas water-soluble vitamins ( C and B’s) quickly pass through the body and are excreted in urine.