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Which Vitamins Prevent Chronic Disease?
Inadequate levels of some vitamins can lead to chronic diseases, including
cancer and heart disease. Many Americans get most of the vitamins they need from
the foods they eat, but deficiencies involving even one vitamin can lead to
problems.
The authors of this report in the Journal of the American Medical Association
reviewed nine vitamins key to preventative care in adults (vitamins A, B6, B12,
C, D, E, and K; folate; and provitamin A carotenoids) based on studies published
from 1966-2002. The following is a list of health conditions and vitamins that
may alter their progression:
Osteoporosis: Vitamin D, along with calcium, has been shown
to reduce bone loss and fracture risk in the elderly.
Heart Disease: Folic acid, B6, and B12 may decrease risk for heart disease;
results from studies on vitamin E preventing heart disease are less
conclusive. Beta-carotene (vitamin A) may raise risk in smokers.
Cancer: Lycopene, although technically a non-vitamin antioxidant, may be
superior to vitamin E in helping prevent prostate cancer. It is found in
tomatoes and tomato products. Folic acid has been shown to decrease risk for
colon cancer in both genders, and breast cancer in women who drink alcohol.
Beta-carotene may increase risk for lung cancer in smokers.
Birth Defects: Folic acid appears to reduce risk for spinal birth defects in
infants whose mothers take these supplements. Excessive vitamin A during
pregnancy may cause negative side effects.
The elderly, vegans, and alcoholics are especially at risk for inadequate intake
of some vitamins. The best natural sources for these vitamins include: Leafy
greens, whole grains, and fortified grain products for folate; fish, poultry,
and legumes for vitamin B6; fish, eggs, and milk for vitamin B12; citrus fruits
for vitamin C; and margarine, nuts, and salad oils for vitamin E.
Reference: Fairfield KM, Fletcher RH. Vitamins for chronic disease prevention in
adults: Scientific review. Journal of the American Medical Association
2002:287(23), pp. 3116-3126.
- Learn more about supplements at
www.craiganderson.net
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