Take this fast and simple quiz to test your knowledge of vitamins and supplements, and learn the best ways to give your body the nourishment it needs.
1. True or false: Whole food (versus supplements) is always the best source of vitamins, minerals, and nutrients.
The answer is true "Women should be sure to follow a nutrient-rich diet," says Christine M. Palumbo, RD, a registered dietician who serves on the American Dietetic Association's (ADA) board of directors. "The more we learn about nutrition and the more companies add vitamins to pills, water, and food, [the more we recognize that] there is no substitute for the package that Mother Nature provides and the synergy that one gets from whole foods."
Palumbo uses the story of whole grains as an example. For years, everyone thought that fiber was the main benefit of whole grains. But six years ago, a study suggested that fiber alone does not prevent colon cancer. "We now know that it’s all three parts of a whole grain that provide the benefit," she explains. Palumbo recommends eating a diet rich in fruits and vegetables, lean protein, and healthy fats. "Then, if there's room in your diet without exceeding your daily caloric limits, you can add a sweet or two," she says.
2. True or false: If you eat a healthy, balanced diet, there’s no need for a multivitamin.
The answer is false. In fact, there are clearly areas in which women can benefit from adding supplements to their diet. “The typical menopausal woman should seek out a multivitamin that is designed especially for women," says Palumbo. What’s more, women who are still menstruating should ask their doctor if they should be taking an iron supplement, as should women who are vegetarians or who eat red meat less than once a week. "The daily iron requirement for women is 18mg, and most women don’t get this full amount," she adds.
3. True or false: There’s some basis for the belief that certain foods are better for the body when eaten with other foods.
The answer is true. The answer is true. “Vitamin C can help with iron absorption, for instance, which makes spinach salad with grapefruit segments a healthy choice in more ways than one,” explains Palumbo. What’s more, fat soluble vitamins should be taken with a meal that contains some fat in order to ensure proper absorption.
4. True or false: Most women should take a calcium supplement.
The answer is true, , but Palumbo’s recommendations are even more specific than that: select a calcium supplement that also contains vitamin D, which is necessary for absorbing calcium. "In addition to calcium absorption, vitamin D is also associated with the prevention of cancer and multiple sclerosis. Women should also make sure they select a calcium and vitamin D supplement with the correct form of vitamin D. Look for vitamin D3, or cholecalciferol, not vitamin D2," she notes. Cholecalciferol is the same type that the human body produces, and it is three times more potent than vitamin D2. To learn more about daily vitamins, visit the American Dietetic Association at
www.eatright.org
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