Vitamins and supplements can be very useful for people to receive nutrients that they are lacking in their diet. Despite this, there is little evidence that supports supplements helping to prevent chronic disease. Additionally, highly potent vitamins may actually cause negative side effects and increase the risk for some conditions. For this reason, people should be cautious with the amount of vitamins and supplements that they consume and should attempt to take in their vitamins through their diet.
Eating a large variety of nutritious foods can help people meet their nutritional needs and take in additional benefits, like fiber and antioxidants. Here are some examples of nutritious foods and their benefits:
- Nuts, seeds, vegetable oils, spinach, and fortified cereals are high in vitamin E.
- Orange juice, spinach, romaine lettuce, broccoli, peanuts, avocado, and enriched grain products contain folate or folic acid (vitamin B9).
- Potatoes, bananas, beef, fortified cereals, whole grains, nuts, beans, poultry, and fish contain vitamin B6.
- Dairy products, meats, fish, poultry, and eggs contain vitamin B12.
- Yellow and orange fruits and vegetables and leafy green vegetables are high in beta-carotene (vitamin A).
Expensive supplements are not necessary for receiving proper nutrients and can actually be harmful if taken incorrectly. Instead, it is better to consume a healthy and balanced diet to reach these daily recommendations. A diet rich in a variety of whole grains, fruits, and vegetables will help to take in vitamins, and can lower LDL cholesterol and lower the risk of heart disease.
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