Daily Vitamins Can Greatly Impact Health...

Yo Max,

I eat well most of the time but am considering taking vitamins. Which Multi-Vitamin do you think is the best? There are so many options available I am totally confused.

Also, I am a 67-year-old female – if that makes a difference.

Dolores, Lafayette Hill

Yo Dolores,

Your question is perfectly timed for part three of this series on Food and Nutrition.

With the added stress we all face today from hectic work schedules, the deteriorating environment, lack of sleep, and less than adequate nutrition, it seems logical and intelligent to ensure better health with the aid of a quality Vitamin and Mineral supplement. Seriously, why not take it?

Sometimes it pays to shop for a bargain but, with vitamins, you get what you pay for. It costs more money to make a quality product because the ingredients used are derived from natural and organic sources, from 100% whole foods, and because they’re formulated to replicate how they naturally occur in foods. With Vitamins, it’s not just a question of what’s in the pill but how fast and efficiently that pill is absorbed into your bloodstream. If the product is cheaply made, like those found at the drug store, the pill is not broken down in your stomach but passes into your intestines in almost its whole form and then simply eliminated.

You’re right; it is confusing trying to decide on a brand. I recommend researching the more reputable companies on line or starting at a place like Whole Foods, where a team member in the ‘Whole Body’ department can assist you and answer many of your questions. As a woman over 40, there are several things you should consider such as your need for additional Calcium, to support bone density, just as men over 40 might want to start taking supplements like Saw Palmetto, that has been shown in many studies to support prostate health.

Currently, I use three different companies for my supplements – ‘New Chapter’, for my Multi Vitamin and Turmeric formula’s, ‘Jarrow’ for my Probiotic and Co-Q10 supplements, and ‘Spectrum’ for my Fish and Flax Oils. They all have user-friendly websites and a knowledgeable staff ready to assist you by phone.

FYI – Multi Vitamin formula - standard array of vitamins, minerals, antioxidants, herbs, and spices.

Turmeric - Powerful Anti-inflammatory properties.

Probiotics – Intestinal and Immune health.

Fish and Flax oils – Heart Health, Anti-inflammatory properties, Cellular Integrity.

Co-Q10 – Heart Health and Function.

Good quality vitamins are not a substitute for healthy eating. Look closely at your diet and make sure it includes foods that are packed with nutrition.

Super Foods:

Nuts and Seeds – High in protein, healthy fats, vitamins, and fiber – makes an ideal snack!

Sweet Potatoes – Considered a ‘Nutritional All-star’ loaded with carotenoids, vitamin C, potassium, and fiber.

Brown Rice – Like white bread, white rice is stripped of fiber, magnesium, vitamins E and B-6, copper, zinc, and other healthy phytochemicals. Brown Rice is super healthy because it is a Whole Grain.

Butter Nut Squash – One half cup contains 5 grams of fiber, and loads of vitamins A and C.

Citrus fruits – High in Vitamin C, folic acid, and fiber. Try a delicious Mineola orange, Clementine, or grapefruit.

Wild Salmon, (and other fish), - High in omega-3 fats and not at risk for dioxin contaminants that farmed salmon may contain.

Milk, (fat free or 1%) – Excellent source of calcium, vitamins, and protein. Soy milk can be strong alternative.

Blueberries – Rich in fiber, Vitamin C, and many other antioxidants.

Dark leafy greens – Spinach, kale, and broccoli rabe are nutritional powerhouses loaded with vitamin C, carotenoids, calcium, folate, potassium, and fiber.

Quinoa, (pronounced Keen-Wa) – The Super Grain – high in protein, iron, Vitamin E, magnesium, and zinc - delicious and faster and easier to prepare than rice. Try this recipe…!

Minted Quinoa:

1 cup organic Quinoa

1 and a quarter cups boiling water

1 tablespoon plum vinegar

2 tablespoons olive oil

Half cup lightly toasted pine nuts

Third cup finely chopped scallions

Quarter cup finely chopped fresh mint

1 cup cauliflower or broccoli florets, blanched 2 minutes

Quarter cup diced carrots, blanched 1 minute

Add Quinoa to boiling water. Cover, reduce heat, and simmer for 12 minutes.

Let stand 5 minutes, toss with remaining ingredients and serve.

As children we were sometimes offered sound advice that was handed down from generation to generation – things like, ‘Haste makes waste’ or ‘Patience is a virtue’ or ‘Don’t swim after you eat’. Other times the message was proven to be not so sound, things like, ‘Don’t spoil your appetite’. In fact, I tell all my clients to eat a snack before heading out to dinner because you’re more likely to resist the breadbasket and opt for the healthier entrée if your hunger is under control. But another golden one is, ‘You are what you eat’. This is simple truth and the sooner you accept it, the sooner you’ll realize a more healthy and vibrant body – which should equate to a better life.

Please visit, www.YoMaxFitness.com, ‘Your Blog For Fitness Information’, and email your fitness/health/nutrition question from the ‘Ask Max’ page.