Are the benefits of taking vitamins real or just the result of savvy marketing? And do we really need to stock our shelves with the entire alphabet of vitamins, or can we simply eat the right foods that contain them?
Most doctors recommend that eating the right foods should be sufficient, with vitamins and supplements serving only to meet our supplemental nutritional requirements. But then, how many of us actually eat right? How many of us have the time to scrutinize every food item and assess its vitamin content?
We live in an era of fast food, fast trains, and quick fixes. While cooking a nutritious meal may be on our list of priorities, realistically, how long can we keep up with it—especially when we have children to chauffeur to school, a boss demanding more overtime, and a never-ending to-do list?
So, what’s the next best solution? Vitamins, of course! They’re not toxic if taken in moderation, and they help fill the nutritional gaps for those who can’t spend hours preparing meals.
Before Talking About the Benefits of Vitamins… Some Facts for You!
Here are some vitamin factoids that are worth mulling over:
- Fact #1: Vitamins are organic. They combine with human proteins to form enzymes, which regulate most of our bodily functions.
- Fact #2: Our bodies need these vitamins to function properly: A, B (8 kinds), C, D, E, and K. That’s a total of 13 vitamins.
- Fact #3: Vitamins D and K can be “manufactured” by the human body, but only in limited quantities. Most of the vitamins we need must come from the foods we eat.
- Fact #4: Taking a mouthful of vitamins cannot replace a healthy diet. While there are benefits to taking vitamins, don’t ignore potential problems.
- Fact #5: People on a vegetarian diet probably don’t need to take vitamin supplements as long as they consume dairy, chicken, and fish. However, people on a vegan diet may—emphasis on “may”—suffer deficiencies of Vitamin B2 (riboflavin), B12, D, calcium, and zinc. The key is to ensure an ample supply of amino acids in the body.
Here’s the thing: If vitamins weren’t good for you, the medical community and food safety watchdogs would have banned them from shelves long ago. While they’re not a cure-all for serious diseases and should be considered diet “aids,” they certainly deserve praise for their benefits. For instance, our father swears by his bottle of Vitamin C capsules—ascorbic acid. He claims that ever since he started taking them, he’s been able to ward off the flu, and his nose doesn’t run as much.
Looking at Some Benefits of Vitamins
Vitamins are great supplements for people who habitually miss meals or don’t eat balanced meals due to hectic schedules. Seniors with limited mobility, vegetarians, and vegans could also benefit from vitamin intake.
Folate for Pregnant Women and Breastfeeding Mothers: Folate (also known as Vitamin B9) is especially important during the childbearing years. Sufficient amounts of folate (and folic acid) help create and maintain new cells, a process that is critical during pregnancy and infancy. DNA and RNA—our building blocks—need folate to develop properly. If you eat dark green leafy vegetables and grains regularly, you probably don’t need to take the vitamin. But if you decide to become pregnant, vitamin B9 can be extremely helpful.
Vitamins C, B3, and B1: These help correct deficiencies that could lead to scurvy, pellagra, and beriberi.
Vitamin C for Lactose Intolerance: For people who are lactose intolerant or allergic to milk, vitamin C can help them overcome calcium deficiencies.
Pre-Menstrual Syndrome (PMS): Many women find that taking vitamins helps alleviate PMS symptoms. While this is debated among doctors, a study in the U.S. established a meaningful relationship between calcium carbonate and a decrease in pre-menstrual symptoms.
Which Foods Are Rich in Vitamins?
If you’re someone who dislikes going to the market for fresh produce, the benefits of taking vitamins become more apparent. People often see vitamins as one of nature’s gifts but may not know which foods contain them. Sure, we’ve all read plenty about vitamins, but we tend to forget as our daily lives take over.
Here’s a quick rundown of foods rich in essential vitamins:
- Vitamin A – egg yolks, kidney, cheese, liver
- Vitamin B1 (thiamine) – pasta, cereals, fortified breads, fish, dried beans, nuts, peas
- Vitamin B2 (riboflavin) – eggs, yogurt, legumes, nuts
- Vitamin B3 (niacin) – lean meats, grains, eggs, fish, nuts
- Vitamin B6 – poultry, liver, pork, nuts, fish
- Vitamin C – citrus fruits, broccoli, melon, tomatoes, kiwi
- Vitamin D – milk, butter, oysters, cheese, and of course, the sun!
- Vitamin E – margarine, green leafy vegetables, cauliflower, wheat germ
Indeed, There Are Benefits of Taking Vitamins… But Be Careful!
We’ll repeat this for emphasis: don’t make it a habit of skipping balanced, nutritious meals just because you have a year’s supply of multi-vitamins. Vitamins should not be relied upon to meet your full nutritional needs.
Some reports have noted that people who overdose on vitamins can suffer from toxic levels. Vitamins are not wonder drugs, nor do they possess curative qualities. They help prevent deficiencies and act as good meal supplements, but they won’t perform miracles, no matter how advanced our research becomes. Furthermore, some people who regularly take vitamins may feel they don’t need to see a doctor or get an annual physical. Don’t shortchange yourself on health!
If vitamins are part of your shopping list, keep in mind that generic brands are not inferior to brand-name vitamins. They simply cost less because they don’t have expensive advertising campaigns. Develop a balanced intake of vitamins, and don’t just focus on C or B6 unless your doctor advises otherwise.
If you’re prone to infections, engage in vigorous physical work, or are a senior with restricted mobility, talk to your doctor about taking vitamins. For these individuals, the benefits of taking vitamins far outweigh the risks.
