HOW DO YOU MANAGE?

Vitamins are best the natural way

Should we or should we not supplement our diet with vitamin preparations? It is a topic that comes up frequently in my family and many readers have expressed their concerns.

I think the problem is lack of information needed to make informed choices. Health Canada has recently published a brochure on the subject and here is some basic information.

Vitamins are essential

As the name implies, vitamins are compounds that are vital to life. They are not sources of energy and do not contribute to body weight. All 13 of the known vitamins are essential in regulating body metabolism.

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vitamin A
thiamine, or vitamin B1
riboflavin, or vitamin B2
nicotinic acid (niacin), or nicotinamide
pyridoxine, or vitamin B6
d-pantothenic acid
folic acid
biotin
cyanocobalamin, or vitamin B12
ascorbic acid, or vitamin C
vitamin D
vitamin E, or alpha-tocopherol
vitamin K

Vitamins are easily obtained from a variety of foods as recommended in Canada’s Food Guide. If any vitamin is not supplied to the body in sufficient amounts, then our systems will soon show symptoms of deficiency.

For special situations

Vitamins sold as over-the-counter preparations are classified as supplementary or therapeutic, according to their intended purpose. The levels of vitamins listed on the labels of supplementary preparations are controlled by law, in order to ensure the presence of quantities effective in supplementing dietary inadequacies. These levels are lower than those required in “therapeutic use only” formulations.

While both types of preparation are available without prescription, it is wise to consult a physician, pharmacist or dietitian/nutritionist for assistance in making a suitable choice.

Supplementary vitamins may be required by people who do not eat an adequate variety of foods, or whose normal ability to absorb vitamins has been disrupted, for example:

Foods such as milk cannot be tolerated because of allergies or other conditions.
A variety of foods is not available because of geographic isolation or low income.
An individual’s choice of foods has been restricted because of poor appetite, religious beliefs, eccentric diets or replacements of foods by alcoholic beverages.

Nutrient requirements have been increased by normal conditions such as pregnancy and lactation or by the demands of recovery from surgery or illness.

Therapeutic vitamin preparations are available without prescription, except for vitamins A, D and folic acid, because excessive intake could cause harm.

Choosing vitamin preparations

Ask a pharmacist for advice in matching your requirements with the vitamin levels in a suitable product.

House brands can be as good and are often less expensive than nationally advertised products. Vitamins, whether synthesized in a laboratory or derived from natural food sources, have similar biological values. However, synthetic vitamins are often less costly.

Be aware of the expiry date on the label. Since the potency of vitamins decreases over time, expired products may provide lesser amounts of vitamins than indicated on the label.

Liquid preparations are preferable for children under six years of age who may choke on tablets.

Always follow label instructions for the recommended dosage, as it will vary according to factors such as age, body size, growth and state of health.

Vitamins may be stored at room temperature; keep out of direct light or heat to minimize deterioration. And always store preparations out of the reach of children.

In closing, if you are considering supplementation, do so only after consulting with a health care professional. Always read the label and follow the instructions that are given. Most importantly, do not be afraid to ask questions or seek new information on supplementation. This is the only way to make informed choices.

Smoothies

As we all know, it is very easy to snack on foods that are convenient, but these foods may be low in nutrients. When the advertisements suggest microwave pizza, potato chips or candies as an after-school snack, how are we going to convince our children that plain old fresh fruit or vegetables are better choices?

Something that appeals to kids and is very healthy is a smoothie. They have a creamy satisfying consistency, similar to a milkshake, but are only made with fruit. Packed with nutrients and easy to make, these treats will appeal to taste buds.

All you need is fresh or frozen juice and a blender.

4-5 large ice 4-5

cubes (optional)

1 cup orange juice 250 mL

1-2 fresh or frozen 1-2

bananas, depending on how

thick you like your smoothie

1 cup fruit such as apples 250 mL

strawberries, raspberries,

blueberries, peaches, apricots,

cherries, or apples

Place ice in the blender and crush. Add juice and fruit to the ice and blend for 30 seconds.

For the best flavor, drink your smoothie right away.

For great smoothies:

Frozen bananas make icier, creamier smoothies. Peel your bananas before freezing and pack them in an airtight container or double plastic bag. Frozen bananas will last a week in the freezer before they begin to turn brown.
If you have no frozen bananas but you want an icy drink, add other frozen fruit, but be sure to add a fresh banana to achieve the creamy consistency.

If iciness is not your preference, make your smoothies with cold juice.

Reader request

A W.G. King & Co. plate, dated 1917, was given to King’s great granddaughter by a customer. This company was located in Rosetown, Sask. For sentimental reasons the family would appreciate any help in finding these plates. It might be possible that there are other plates from other years hidden away in someone’s cupboard. Could any readers help?

Replies can be forwarded to : L. Moore, Box 1121, Rosetown, Sask. S0L 2V0, 306-882-3936.

What’s so great about trees?

It is the time of year when we are getting out the garden tools and scratching about in the yard. If you are planting trees this year, give yourself a pat on the back, you are contributing a great deal. Trees are a natural gift because they:

Act as filters for the air and soil to trap particles of pollution.
Hold soil in place so erosion is decreased.

Work as natural barriers for the wind, rain, snow, sound and sun to control local climates.
Provide food and shelter for animals.
Help to save energy when planted around the home. They cut heating costs by blocking cold drafts, as well as aiding in summer cooling.
Water is evaporated from the leaves, which gives a cooling effect on a warm summer day.
Coniferous varieties are best planted on the north side of your yard or home, and deciduous on the south and southwest so light shines through in the winter.
Provide wood products for people.
Aid in cities to shade concrete which can actually store heat.
These natural “sponges” take in carbon dioxide from the air and release it as oxygen.