Barbara's Weight Loss Surgery Journey & Resources : Duodenal Switch (DS) : Vitamins & Supplements

What Are Vitamins and What Do They Do?

If you've ever walked through the aisles of your local grocery or health food store, you may have wondered about the purpose and importance of various vitamins. Vitamins are organic compounds that help maintain normal body functions, such as reproduction, growth and cell repair. Vitamins work with other vitamins and other substances like enzymes to help your cells function correctly, and an adequate consumption of vitamins is necessary for your body to work well. Your body can't manufacture vitamins, so you need to obtain them from other sources.

Most of the vitamins you need come from the food you eat, except for vitamin D, which your body makes when exposed to sunlight, and K, which is made by the bacteria in your intestines. In addition to their presence in natural foods, vitamins can also be manufactured synthetically.

Some people who feel that they aren't getting enough vitamins in the foods they eat or who have a health condition such as pregnancy will take a synthetic vitamin to ensure adequate vitamin intake. Vitamin supplements may be available in tablet, caplet or liquid form. Although the Food and Drug Administration (FDA) regulates vitamin supplements, they do not have established standards for quality. However, the United States Pharmacopeia recently established standards for vitamin supplements, so look for supplements that say "USP" on the product label.

Nutritionists categorize vitamins by the materials that a vitamin will dissolve in. There are two categories: water-soluble and fat-soluble vitamins. Water-soluble vitamins, which include the B-complex group and vitamin C, travel through the bloodstream. Whatever water-soluble vitamins are not used by the body are eliminated in urine, which means you need a continuous supply of them in your food.

Fat-soluble vitamins—vitamins A, D, E and K—are stored in the fat tissues of the body for a few days to up to 6 months. If you get too much of a fat-soluble vitamin, it can be stored in your liver and may sometimes cause health problems.

If you want to get the most vitamins possible from your food, refrigerate fresh produce and keep milk and grains away from strong light. Vitamins are easily destroyed and washed out during food preparation and storage. If you take vitamin supplements, store them at room temperature in a dry place that's free of moisture.

Biotin is necessary for the formation of fatty acids and glucose, which are used as fuels by the body. Biotin also helps to break down amino acids and carbohydrates in the body.

Nutritionists categorize vitamins by the materials that a vitamin will dissolve in. There are two categories: water-soluble and fat-soluble vitamins. Water-soluble vitamins, which include the B-complex group and vitamin C, travel through the bloodstream. Whatever water-soluble vitamins are not used by the body are eliminated in urine, which means you need a continuous supply of them in your food. Biotin is a water-soluble vitamin.

How Much Biotin Is Enough?

There is no recommended daily allowance for biotin because biotin deficiencies are extremely rare. A normal daily biotin intake for teens and adults is 30 to 100 micrograms a day.

Sources of Biotin

Can You Have Too Much or Too Little?

A lack of biotin in the body is rare, but certain skin conditions or genetic deficiencies may cause biotin deficiencies in infants. Biotin deficiency may cause skin rash, hair loss, high cholesterol levels and heart problems.

Vitamin Storage

If you want to get the most vitamins possible from your food, refrigerate fresh produce and keep milk and grains away from strong light. Vitamins are easily destroyed and washed out during food preparation and storage. If you take vitamin supplements, store them at room temperature in a dry place that's free of moisture.

Vitamin A (Retinol)

Vitamin A, also called retinol, helps your eyes adjust to light changes when you come in from outside and also helps keep your eyes, skin and mucous membranes moist. Vitamin A mostly comes from animal foods, but some plant-based foods supply beta-carotene, which your body then converts into Vitamin A. It also has antioxidant properties that neutralize free radicals in the body that cause tissue and cellular damage.

Early information from scientific studies suggests that beta-carotene might help people who already have Coronary Artery Disease (CAD). The American Heart Association doesn't recommend taking supplements of beta-carotene until more is known, however.

Nutritionists categorize vitamins by the materials that a vitamin will dissolve in. There are two categories: water-soluble and fat-soluble vitamins. Fat-soluble vitamins—vitamins A, D, E and K—are stored in the fat tissues of the body for a few days to up to six months. If you get too much of a fat-soluble vitamin, it can be stored in your liver and may sometimes cause health problems. Vitamin A is a fat-soluble vitamin.

Some people take mega-doses of fat-soluble vitamins, which can lead to toxicity. Eating a normal diet of foods rich in these vitamins won't cause a problem. Remember, you only need small amounts of any vitamin. In the case of vitamin A, over consumption has been linked with an increased risk of fractures in postmenopausal women.

Some health problems can make it hard for a person's body to absorb these vitamins. If you have a chronic health condition, ask your doctor about whether your vitamin absorption will be affected.

How Much Vitamin A Is Enough?

It's recommended that women consume 800 mcg and men consume 1000 mcg of vitamin A daily.

Sources of Vitamin A

Top sources of vitamin A include:

Top sources of beta-carotene include:

Can You Have Too Much or Too Little?

Vitamin A deficiency is rare in Canada and the USA, but it can cause night blindness, eye inflammation, diarrhea and other problems. Over consumption of vitamin A can cause nausea, irritability and blurred vision in its mild form. In addition, the palms of the hands and the bottoms of the feet can turn orange if a person has a high intake of Vitamin A. Vitamin A toxicity can cause growth retardation, hair loss and enlarged spleen and liver in its more severe form. Vitamin A overdose can also cause birth defects and has been linked to increased risk of bone fractures in some people.

Vitamin Storage

If you want to get the most vitamins possible from your food, refrigerate fresh produce, and keep milk and grains away from strong light. Vitamins are easily destroyed and washed out during food preparation and storage. If you take vitamin supplements, store them at room temperature in a dry place that's free of moisture.

Vitamin B1 (Thiamin)

Vitamin B1, also known as thiamin, helps fuel your body by converting blood sugar into energy. It keeps your mucous membranes healthy and is essential for nervous system, cardiovascular and muscular function.

Nutritionists categorize vitamins by the materials that a vitamin will dissolve in. There are two categories: water-soluble and fat-soluble vitamins. Water-soluble vitamins, which include the B-complex group and vitamin C, travel through the bloodstream. Whatever water-soluble vitamins are not used by the body are eliminated in urine, which means you need a continuous supply of them in your food. Vitamin B1 is a water-soluble vitamin.

How Much Vitamin B1 Is Enough?

Women should have 1.1 milligrams every day, and men should have 1.5 milligrams every day.

Sources of Vitamin B1

The best sources of Vitamin B1 are yeasts and liver. The following foods are good sources of Vitamin B1:

Can You Have Too Much or Too Little?

It's pretty rare in Canada or the USA for a person to be deficient in this vitamin. A lack of it can cause beriberi, a condition that involves confusion, muscle wasting, nerve problems and a rapid heartbeat. It's usually only seen in the United States in babies who are fed formula that isn't supplemented with Vitamin B1 or in people who drink large amounts of alcohol. People who drink heavily should talk to their doctors about how to quit drinking and whether they need vitamin B1 supplements.

Vitamin Storage

If you want to get the most vitamins possible from your food, refrigerate fresh produce and keep milk and grains away from strong light. Vitamins are easily destroyed and washed out during food preparation and storage. If you take vitamin supplements, store them at room temperature in a dry place that's free of moisture.

Vitamin B2 (Riboflavin)

Vitamin B2, also called riboflavin, works with other vitamins in the B complex to process calories from carbohydrates, protein and fat. Your body needs it for growth and red cell production, and adequate riboflavin intake promotes healthy skin and good vision.

Nutritionists categorize vitamins by the materials that a vitamin will dissolve in. There are two categories: water-soluble and fat-soluble vitamins. Water-soluble vitamins, which include the B-complex group and vitamin C, travel through the bloodstream. Whatever water-soluble vitamins are not used by the body are eliminated in urine, which means you need a continuous supply of them in your food. Vitamin B2 is a water-soluble vitamin.

How Much Vitamin B2 Is Enough?

Women should have 1.1 milligrams of riboflavin daily and men should have 1.7 milligrams daily.

Sources of Vitamin B2

Can You Have Too Much or Too Little?

Riboflavin deficiency is not common in the United States because it is plentiful in the food supply. Lack of riboflavin will cause eye sensitivity to light, skin rash and cracks at the corners of the mouth.

Vitamin Storage

If you want to get the most vitamins possible from your food, refrigerate fresh produce and keep milk and grains away from strong light. Vitamins are easily destroyed and washed out during food preparation and storage. If you take vitamin supplements, store them at room temperature in a dry place that’s free of moisture.

Vitamin B3 (Niacin)

Vitamin B3 is also called niacin. Like all the B-complex vitamins, it is important for converting calories from protein, fat and carbohydrates into energy. But it also helps the digestive system function and promotes a normal appetite and healthy skin and nerves.

Larger doses of niacin—sometimes more than 1,000 milligrams a day—have also been shown to reduce LDL cholesterol (the 'bad' cholesterol that clogs the heart's arteries) and triglycerides and raise HDL cholesterol (the 'good' cholesterol that prevents hardening of the artery walls). However, you should only take increased doses of niacin under the supervision of a physician.

Nutritionists categorize vitamins by the materials that a vitamin will dissolve in. There are two categories: water-soluble and fat-soluble vitamins. Water-soluble vitamins, which include the B-complex group and vitamin C, travel through the bloodstream. Whatever water-soluble vitamins are not used by the body are eliminated in urine, which means you need a continuous supply of them in your food. Vitamin B3 is a water-soluble vitamin.

How Much Vitamin B3 Is Enough?

Women should have 15 milligrams each day and men should have 15 to 19 milligrams each day. Tryptophan is an amino acid that serves as a Vitamin B3 equivalent. Sixty milligrams of tryptophan is equal to 1 milligram of vitamin B3.

Sources of Vitamin B3

Can You Have Too Much or Too Little?

The first signs of a vitamin B3 deficiency are muscular weakness, inability to eat, indigestion and skin problems. In its worst form, a deficiency results in pellagra, which is a serious disease with symptoms such as diarrhea, mental confusion and skin problems.

Vitamin Storage

If you want to get the most vitamins possible from your food, refrigerate fresh produce and keep milk and grains away from strong light. Vitamins are easily destroyed and washed out during food preparation and storage. If you take vitamin supplements, store them at room temperature in a dry place that’s free of moisture.

Vitamin B5 (Panththenic Acid)

The body uses pantothenic acid, also known as vitamin B5, to break down carbohydrates, proteins and fats for energy.

Some claims have been made that pantothenic acid is effective for treatment of nerve damage, breathing problems, itching and other skin problems, but these claims have not been proven in clinical trials.

Nutritionists categorize vitamins by the materials that a vitamin will dissolve in. There are two categories: water-soluble and fat-soluble vitamins. Water-soluble vitamins, which include the B-complex group and vitamin C, travel through the bloodstream. Whatever water-soluble vitamins are not used by the body are eliminated in urine, which means you need a continuous supply of them in your food. Vitamin B5 is a water-soluble vitamin.

How Much Pantothenic Acid Is Enough?

Lack of pantothenic acid in the diet is rare, so there is no recommended daily intake for this vitamin. Often, pantothenic acid is included in B-complex multivitamins. Normal daily intake of pantothenic acid for adults is 4 to 7 milligrams.

Sources of Pantothenic Acid

Can You Have Too Much or Too Little?

Pantothenic acid does not usually cause any side effects, although pregnant and breastfeeding mothers should be careful to consume only the normal daily intake.

Vitamin Storage

If you want to get the most vitamins possible from your food, refrigerate fresh produce and keep milk and grains away from strong light. Vitamins are easily destroyed and washed out during food preparation and storage. If you take vitamin supplements, store them at room temperature in a dry place that’s free of moisture.

Vitamin B6 (Pyridoxine)

Vitamin B6, also known as pyridoxine, helps brain function and helps the body convert protein to energy. Some research has shown that vitamin B6 works with folic acid and B12 to reduce levels of homocysteine (an amino acid) in the blood. Elevated homocysteine levels can increase a person's risk of heart attack.

Nutritionists categorize vitamins by the materials that a vitamin will dissolve in. There are two categories: water-soluble and fat-soluble vitamins. Water-soluble vitamins, which include the B-complex group and vitamin C, travel through the bloodstream. Whatever water-soluble vitamins are not used by the body are eliminated in urine, which means you need a continuous supply of them in your food. Vitamin B6 is a water-soluble vitamin.

How Much Vitamin B6 Is Enough?

Women need 1.6 milligrams of B6 every day, and men need 2 milligrams.

Sources of Vitamin B6

Can You Have Too Much or Too Little?

Taking regular high doses of vitamin B6 over 250 milligrams per day may cause nerve damage. In addition pregnant and breastfeeding mothers should not take more than the recommended daily amount of vitamin B6 because too much pyridoxine can cause harm to the developing fetus or infant.

Vitamin Storage

If you want to get the most vitamins possible from your food, refrigerate fresh produce and keep milk and grains away from strong light. Vitamins are easily destroyed and washed out during food preparation and storage. If you take vitamin supplements, store them at room temperature in a dry place that’s free of moisture.

Vitamin B9 (Folic Acid)

Folic acid, also known as folate, is important for the production and maintenance of new cells. This is especially necessary during both pregnancy and infancy when cell growth is extremely rapid. Both adults and children need folic acid to make normal red blood cells and to prevent anemia.

Having enough folic acid in early pregnancy can prevent birth defects, including problems with the spine (neural tube defects) and brain. Women who become pregnant and don't consume enough folate are also more likely to have babies who have low birth weight or are premature.

Nutritionists categorize vitamins by the materials that a vitamin will dissolve in. There are two categories: water-soluble and fat-soluble vitamins. Water-soluble vitamins, which include the B-complex group and vitamin C, travel through the bloodstream. Whatever water-soluble vitamins are not used by the body are eliminated in urine, which means you need a continuous supply of them in your food. Vitamin B9 is a water-soluble vitamin.

How Much Folic Acid Is Enough?

Men need 200 micrograms per day of folic acid, and women who cannot become pregnant need 180 micrograms per day of folic acid. If you are a woman who plans to or could become pregnant, you need to eat foods fortified with folic acid. You may also need to take a supplement to be sure you're getting 400 micrograms per day. Once you are pregnant, your intake should be 400 micrograms per day. Breastfeeding mothers need 280 micrograms per day.

Sources of Folic Acid

Can You Have Too Much or Too Little?

Folate deficiency can cause diarrhea, anemia, loss of appetite, weight loss, sore tongue and a variety of other symptoms. In a developing fetus, folic acid deficiency may cause birth defects such as spina bifida and anencephaly.

People who drink large amounts of alcohol may need extra folic acid to prevent a deficiency. Sometimes, treatment of anemia with folic acid will mask an anemia caused by a vitamin B2 deficiency. Always consult with your doctor before taking a large amount of any vitamin supplement.

Vitamin Storage

If you want to get the most vitamins possible from your food, refrigerate fresh produce and keep milk and grains away from strong light. Vitamins are easily destroyed and washed out during food preparation and storage. If you take vitamin supplements, store them at room temperature in a dry place that’s free of moisture.

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Vitamin B12 (Cobalamin)

Vitamin B12, also known as cobalamin, works with folic acid to produce healthy red blood cells. Vitamin B12 also keeps your central nervous system healthy. The only natural sources of Vitamin B12 are animal products.

Nutritionists categorize vitamins by the materials that a vitamin will dissolve in. There are two categories: water-soluble and fat-soluble vitamins. Water-soluble vitamins, which include the B-complex group and vitamin C, travel through the bloodstream. Whatever water-soluble vitamins are not used by the body are eliminated in urine, which means you need a continuous supply of them in your food. Vitamin B12 is a water-soluble vitamin.

How Much B12 Is Enough?

Both adult men and women need 2.0 micrograms of vitamin B12 each day.

Sources of Vitamin B12

Can You Have Too Much or Too Little?

B12 deficiency can cause a type of anemia marked by fewer but larger red blood cells that's called pernicious anemia. It can also cause walking and balance problems, sore tongue, weakness, confusion and, in advanced cases, dementia. Vegetarians who eliminate all animal sources from their diet (also known as vegans) may benefit from taking a vitamin B12 supplement. If you are pregnant or breastfeeding, do not take vitamin B12 in doses greater than the RDA for pregnant (2.6 micrograms/day) or breastfeeding women (2.8 micrograms/day). Some people who have problems with absorption or have had bowel surgery may need injections of Vitamins B12 to prevent deficiency because their bodies can't absorb oral supplements properly. People over age 50 may also need B12 supplements because the aging process diminishes the body’s ability to absorb vitamin B12 from natural food sources.

Vitamin Storage

If you want to get the most vitamins possible from your food, refrigerate fresh produce, and keep milk and grains away from strong light. Vitamins are easily destroyed and washed out during food preparation and storage. If you take vitamin supplements, store them at room temperature in a dry place that's free of moisture.

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Vitamin C (Ascorbic Acid)

Vitamin C, also known as ascorbic acid, helps to heal wounds, prevent cell damage, promote healthy gums and teeth, and strengthen the immune system. It also helps the body absorb iron. Recent research has indicated that vitamin C may be associated with delayed aging and disease prevention by destroying 'free radicals'-the molecules associated with aging and cell damage.

Nutritionists categorize vitamins by the materials that a vitamin will dissolve in. There are two categories: water-soluble and fat-soluble vitamins. Water-soluble vitamins, which include the B-complex group and vitamin C, travel through the bloodstream. Whatever water-soluble vitamins are not used by the body are eliminated in urine, which means you need a continuous supply of them in your food. Vitamin C is a water-soluble vitamin.

How Much Vitamin C Is Enough?

Women and men should consume at least 60 milligrams of vitamin C each day.

People who smoke need to consume more vitamin C because smoking interferes with the body's ability to use vitamins. Women who smoke should consume 110 milligrams per day of vitamin C, and men who smoke should consume 125 milligrams per day of vitamin C.

Sources of Vitamin C

Can You Have Too Much or Too Little?

Vitamin C deficiency causes a disease called scurvy, which is uncommon in the United States. Taking more than 2,000 milligrams a day may cause a flushed face, headache, increased urination, mild diarrhea, nausea and vomiting. Pregnant and breastfeeding women shouldn’t take more than the daily recommended amounts of vitamin C.

Vitamin Storage

If you want to get the most vitamins possible from your food, refrigerate fresh produce, and keep milk and grains away from strong light. Vitamins are easily destroyed and washed out during food preparation and storage. If you take vitamin supplements, store them at room temperature in a dry place that's free of moisture.

Vitamin D is important in helping the body absorb and use calcium from food and supplements. It aids in bone and tooth formation and supports muscle and nerve function, and studies have shown that vitamin D helps to prevent osteoporosis.

Nutritionists categorize vitamins by the materials that a vitamin will dissolve in. There are two categories: water-soluble and fat-soluble vitamins. Fat-soluble vitamins—vitamins A, D, E and K—are stored in the fat tissues of the body for a few days to up to six months. If you get too much of a fat-soluble vitamin, it can be stored in your liver and may sometimes cause health problems. Vitamin D is a fat-soluble vitamin.

Some people take mega-doses of fat-soluble vitamins, which can lead to toxicity. Eating a normal diet of foods rich in these vitamins won't cause a problem. Remember, you only need small amounts of any vitamin.

Some health problems can make it hard for a person's body to absorb these vitamins. If you have a chronic health condition, ask your doctor about whether your vitamin absorption will be affected.

How Much Vitamin D Is Enough?

The National Institutes of Health recommend that men and women ages 19 to 50 consume a minimum of 200 IU (or 5 mcg) of vitamin D each day. People ages 51 and over should consume at least 400 IU (or 10 mcg) of vitamin D daily. The need for vitamin D increases with age because your body’s ability to convert sunlight to vitamin D decreases.

You should always eat foods or supplements rich in vitamin D with foods rich in calcium for better absorption. When you are exposed to the sun’s rays, your body converts a cholesterol compound in the skin to vitamin D, so aim for three 15-minute sessions of sun exposure a week.

Sources of Vitamin D

Can You Have Too Much or Too Little?

Too little vitamin D in the diet can lead to weakened bones and an increased risk of fractures.

Over consuming vitamin D can cause nausea, vomiting, poor appetite, constipation, weakness and weight loss. Calcinosis, the deposition of calcium and phosphate in soft tissues like the kidney, can be caused by vitamin D toxicity.

Antacids, some cholesterol lowering drugs, mineral oil, some anti-seizure medications, and steroids interfere with the absorption of vitamin D.

Vitamin Storage

If you want to get the most vitamins possible from your food, refrigerate fresh produce, and keep milk and grains away from strong light. Vitamins are easily destroyed and washed out during food preparation and storage. If you take vitamin supplements, store them at room temperature in a dry place that's free of moisture.

Vitamin E acts as a powerful antioxidant by neutralizing free radicals in the body that cause tissue and cellular damage. Vitamin E also contributes to a healthy circulatory system and aids in proper blood clotting and improves wound healing. Some studies have shown that vitamin E decreases symptoms of premenstrual syndrome and certain types of breast disease.

Other studies have shown that taking large doses of Vitamin E has decreased the risk of Coronary Artery Disease (CAD). Animal studies have suggested that vitamin E does slow the development of atherosclerosis, but the American Heart Association doesn't recommend using supplements until the effects are proven in large-scale, carefully controlled clinical trials.

Nutritionists categorize vitamins by the materials that a vitamin will dissolve in. There are two categories: water-soluble and fat-soluble vitamins. Fat-soluble vitamins—vitamins A, D, E and K—are stored in the fat tissues of the body for a few days to up to six months. If you get too much of a fat-soluble vitamin, it can be stored in your liver and may sometimes cause health problems. Vitamin E is a fat-soluble vitamin.

Some people take mega-doses of fat-soluble vitamins, which can lead to toxicity. Eating a normal diet of foods rich in these vitamins won't cause a problem. Remember, you only need small amounts of any vitamin.

Some health problems can make it hard for a person's body to absorb these vitamins. If you have a chronic health condition, ask your doctor about whether your vitamin absorption will be affected.

How Much Vitamin E Is Enough?

Women need 8 milligrams and men need 10 milligrams of vitamin E daily.

Sources of Vitamin E

Can You Have Too Much or Too Little?

It's almost impossible to have a vitamin E deficiency, but too much can cause nausea and digestive tract problems.

Vitamin Storage

If you want to get the most vitamins possible from your food, refrigerate fresh produce, and keep milk and grains away from strong light. Vitamins are easily destroyed and washed out during food preparation and storage. If you take vitamin supplements, store them at room temperature in a dry place that’s free of moisture.

Vitamin K is necessary for blood clotting. Without it, even a small cut would cause continuous bleeding in the body. Vitamin K also plays an important role in kidney function and bone growth and repair - some studies have even shown that it may help prevent osteoporosis.

Nutritionists categorize vitamins by the materials that a vitamin will dissolve in. There are two categories: water-soluble and fat-soluble vitamins. Fat-soluble vitamins—vitamins A, D, E and K—are stored in the fat tissues of the body for a few days to up to 6 months. If you get too much of a fat-soluble vitamin, it can be stored in your liver and may sometimes cause health problems. Vitamin K is a fat-soluble vitamin.

Some people take mega-doses of fat-soluble vitamins, which can lead to toxicity. Eating a normal diet of foods rich in these vitamins won't cause a problem. Remember, you only need small amounts of any vitamin.

Some health problems can make it hard for a person's body to absorb these vitamins. If you have a chronic health condition, ask your doctor about whether your vitamin absorption will be affected.

How Much Vitamin K Is Enough?

Women should consume 65 micrograms a day of vitamin K, and men should consume 80 micrograms a day of vitamin K.

Sources of Vitamin K

About half of the vitamin K necessary for good health is supplied by bacteria living in the intestine, but dietary consumption of vitamin K is also important. Good sources of vitamin K include:

Can You Have Too Much or Too Little?

Newborns are especially prone to vitamin K deficiency, so the American Academy of Pediatrics recommends vitamin K supplementation. Vitamin K deficiency in adults is rare but it may occur in people with conditions such as cystic fibrosis and celiac disease whose bodies cannot absorb vitamins from foods properly. When it occurs, vitamin K deficiency may cause bleeding gums and skin that is easily bruised.

Vitamin K toxicity is also rare, but you should not take doses of more than 500 micrograms without talking to your doctor. Vitamin K may interfere with the effectiveness of medications such as anticoagulants (also known as blood thinners), so talk to your doctor before using a supplement that contains vitamin K.

Vitamin Storage

If you want to get the most vitamins possible from your food, refrigerate fresh produce and keep milk and grains away from strong light. Vitamins are easily destroyed and washed out during food preparation and storage. If you take vitamin supplements, store them at room temperature in a dry place that's free of moisture.

Vitamin Toxicity

Minerals help the body perform numerous functions, such as building strong bones, transmitting nerve impulses, making hormones and maintaining a regular heartbeat.
There are two types of minerals - macrominerals and trace minerals. Your body needs larger amounts of macrominerals like calcium, sodium and potassium. Trace minerals, on the other hand, are only needed in small amounts. Common trace minerals include iron, zinc and selenium.

Calcium is an important macromineral that is absolutely necessary for healthy bones and teeth. It helps your heart and nerves function properly and helps your blood to clot.

Scientists used to think that calcium intake was important only up to age 20 to 30, when bone growth and development are complete. Research has made clear that adequate calcium intake is important throughout life. It's especially important for young women and women entering menopause to get enough of this essential mineral.

How Much Calcium Is Enough?

The recommended dietary allowance (RDA) for calcium is:

Individuals who have had bariatric surgery with a malabsorption component such as the Duodenal Switch or the Roux-en-Y Gastric Bypass may require 1800 mg of elemental calcium (citrate) daily taken in 3 intervals.

Taking antacids made of calcium carbonate or vitamin supplements with calcium can also help supplement some individual's dietary intake of calcium. Take calcium supplements between meals, not with food, for best results. But don't rely only on calcium supplements - only about 40% of calcium is absorbed from supplements. For example, if you took a calcium carbonate supplement that contained 600 milligrams of calcium, you'll only absorb about 240 milligrams. Make sure that calcium-rich foods are a part of your daily diet.

Good Sources of Calcium

Can You Have Too Much or Too Little?

According to the National Library of Medicine, an intake of up to 2,000 milligrams a day from foods appears to be safe. However, some foods that are high in calcium are also high in oxalic acid, which interferes with the body's ability to absorb calcium. Spinach, collard greens and kale are oxalic-rich foods. There may be an increased risk of kidney stones in persons susceptible to kidney stones who have high calcium intakes.

Too little calcium in the diet can lead to calcium deficiency and osteoporosis, a weakening of the bones that puts people at increased risk for fractures. People with calcium deficiencies may also suffer from dental problems and hypertension.

Taking more minerals than you need won't make you healthier. In some cases taking too much of a mineral can make it hard for your body to absorb other vitamins. But you don't want to be deficient in minerals, either. You can avoid vitamin and mineral deficiencies by eating a wide variety of fruits, vegetables, protein sources, whole grains and dairy products every day.

Special Considerations

People who are lactose intolerant (a condition in which people are unable to process the sugar in milk) may find that they have fewer choices of calcium-rich foods. Lactose-free milk and lactase enzymes may enable a lactose-intolerant person to consume milk and dairy products in addition to plant sources of calcium. In some cases, a health practitioner may recommend a person take a calcium supplement for added protection.

Steroid medications decrease calcium absorption. If you are taking this medication, talk to your health care provider about calcium supplements.

CALCIUM - http://www.nof.org/prevention/calcium_supplements.htm

Calcium is essential for many body functions, including regulation of the heartbeat, conduction of nerve impulses, stimulation of hormone secretions and clotting of blood, as well as for building and maintaining a healthy skeleton.

Calcium is a mineral found in many foods and adequate calcium intake is important because the human body cannot produce calcium. Even after reaching full skeletal growth, adequate calcium intake is important because the body loses calcium every day through shed skin, nails, hair, and sweat as well as through urine and feces. This lost calcium must be replaced daily through the diet. When the diet does not contain enough calcium to perform these activities, calcium is taken from the bones, the storage area for calcium.

The National Academy of Sciences and the National Osteoporosis Foundation recommend daily calcium intakes of 1000-1200 mg/day for adult men and women. According to experts, food is the best source of calcium; however, most Americans do not have enough calcium in their diets. Fortunately, calcium-fortified foods and calcium supplements can fill the gap, ensuring that the daily calcium requirement is met. The amount needed from a supplement depends on how much calcium is consumed from food sources.

Calcium exists in nature only in combination with other substances called compounds. Several different calcium compounds are used in supplements, including calcium carbonate, calcium phosphate and calcium citrate. These compounds contain different amounts of elemental calcium, which is the actual amount of calcium in the supplement. It is important to read the label carefully to determine how much elemental calcium is in the supplement and how many doses or pills to take.

Calcium supplements are available without a prescription in a wide range of preparations and strengths, which can make selecting one a confusing experience. Many people ask which calcium supplement they should take; the "best" supplement is the one that meets an individual’s needs based on tolerance, convenience, cost and availability. In choosing a calcium supplement, the following are important considerations:

Purity

Choose calcium supplements that are known brand names with proven reliability. Look for labels that state "purified" or have the USP (United States Pharmacopeia) symbol. Since applying for the USP symbol is voluntary, however, many fine products may not display this symbol. Avoid calcium from unrefined oyster shell, bone meal or dolomite without the USP, as these historically have contained higher lead levels or other toxic metals.

Absorbability

Most brand name calcium products are absorbed easily in the body. If the product information does not state that it is absorbable, how well a tablet dissolves can be determined by placing it in a small amount of warm water for 30 minutes, stirring it occasionally. If it hasn’t dissolved within this time it probably will not dissolve in the stomach. Chewable and liquid calcium supplements dissolve well because they are broken down before they enter the stomach.

Calcium, whether from the diet or supplements, is absorbed best by the body when it is taken several times a day in amounts of 500 mg or less, but taking it all at once is better than not taking it at all. Calcium carbonate is absorbed best when taken with food. Calcium citrate can be taken any time.

Tolerance

While calcium supplements generally are a satisfactory option for many people, certain preparations may cause side effects, such as gas or constipation, in some individuals. If simple measures such as increased fluids and fiber intake do not solve the problem, another form of calcium should be tried. Also, it is important to increase supplement intake gradually; take 500 mg a day for a week, then add more calcium slowly.

Calcium Interactions

It is important to talk with a physician or pharmacist about possible interactions between prescription or over-the-counter medications and calcium supplements. For example, calcium supplements also may reduce the absorption of the antibiotic tetracycline. Calcium also interferes with iron absorption, so a calcium supplement should not be taken at the same time as an iron supplement. The exception to this is when the iron supplement is taken with vitamin C or calcium citrate. Any medication to be taken on an empty stomach should not be taken with calcium supplements.

Combination Products

Calcium supplements are available in a dazzling array of combinations with vitamins and other minerals. While vitamin D is necessary for the absorption of calcium, it is not necessary that it be in the calcium supplement (see winter 1998 issue of Osteoporosis Report for information on vitamin D). Minerals such as magnesium and phosphorus also are important, but usually are obtained through food or multivitamins. Most experts recommend that nutrients come from a balanced diet, with multivitamins used to supplement dietary deficiencies.

Most published studies show that low calcium intake is associated with low bone mass, rapid bone loss and high fracture rates. Adequate calcium intake will help ensure that calcium deficiency is not contributing to a weakening of the skeleton; however, this is only one of the steps necessary for bone health. A high calcium intake will not protect a person against bone loss caused by estrogen deficiency, physical inactivity, smoking, alcohol abuse or various medical disorders or treatments.

Calcium Supplements Compared

Calcium Carbonate:
Calcium carbonate is 40% calcium. The rest is carbonate. Of that 40% calcium only about 2% is small enough to be used by the body.

Calcium Citrate:
Calcium Citrate is a chelated mineral. It is basically calcium wrapped with a covering derived from citric acid. Calcium citrate is 21% calcium. Because of the chelation it is better absorbed than calcium carbonate.

Calcium Lactate:
Calcium Lactate is 14% calcium. About 10% of that is usable. It is the calcium found in dairy products. Infants and small children are able to digest lactose (milk sugar); adults cannot. When lactate remains undigested, the complex calcium lactate molecule does not get broken apart in the body. It remains in large molecules, most of them too big to enter the body's cells.

Calcium Gluconate:
This is calcium combined with glucose or blood sugar. This form of calcium is superior to calcium lactate but it is only 9.3% calcium.

Calcium Phosphate:
Calcium phosphate is 8% calcium and 92% phosphate.

Calcium Acetate:
Calcium acetate is 23% calcium.

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Metallic Minerals:
Some examples of metallic calcium are eggshell, oyster shell, calcium carbonate, dolomite, calcium salts and certain antacids such as Rolaids and Tums. The bioavailability (usability) of metallic minerals is approximately 8-12% in young people. After the age of 35-40 years, usability within the human body drops to 3-5%.

Chelated Minerals:
Chelated minerals are better. During the chelation process an enzyme, protein or amino acid gets wrapped around a mineral. When a cell is in need of one of those nutrients, the mineral wrapped in that nutrient is taken into the cell. The outer coating gets digested and guess what! There was a mineral hidden in the center! The body was tricked but our goal was achieved; the mineral was taken into the cell. Chelation sometimes increases the bioavailability to 30 or 40%. The usable portion still remains a small percentage of the total intake.

What Happens When Minerals Are Not Usable At The Cellular Level?

Some large minerals will simply move through the digestive tract and exit the body. Nothing is gained and nothing is lost except the cost of purchase. At other times the consequences are much more serious. Certain minerals tend to build up in the body and become toxic. Calcium is one of them.

When the calcium supplied through dietary intake is too large to go into the cells, some of it gets lodged between cells. That leads to calcium deposits associated with certain types of arthritis. Sometimes it shows up as kidney stones. Other large calcium molecules float around in the blood ready to become plaque inside the arteries.

Unusable calcium is also responsible for a number of other disease conditions.

Large calcium molecules cannot be used at the cellular level; therefore they cannot meet the body's requirement for calcium. When there is an immediate need, the body is forced to take usable calcium out of its storage area (our bones). Osteoporosis may develop.

It is possible to have toxicity from too much unusable calcium in the body. At the same time the body may have a calcium deficiency because there is not enough calcium that is usable. Understanding this concept is extremely important.

Warning about Natural Source Calcium Supplements

Natural sources of calcium such as oyster shell, bone meal and dolomite have recently raised some health concerns. The Natural Resources Defense Council has issued a press release stating that some dietary calcium supplements randomly tested contained unacceptable levels of lead. Some of these also had aluminum, arsenic, mercury, and cadmium. All these contaminants are highly toxic.

Water Soluble Calcium by Reality Health Research

Ingredients: Pure distilled water, pure elemental calcium and pure elemental magnesium.

These minerals are in a form ready for immediate use. The minerals are small enough to enter cells. Distilled water does not have to be broken down by the body. Therefore this mineral supplement is instantly absorbed. Bioavailability is 100%. One tablespoon of Water Soluble Calcium provides 10 times the amount of usable calcium as does 1,000 milligrams calcium carbonate.

When we take calcium in a usable form, the first thing that happens is the calcium goes for immediate use where it is most needed at the moment. That probably means it goes for use by the cells. After the cells have been satisfied, then the extra calcium goes into bone storage. Low bone density starts increasing. Once the storage area is filled, then the body no longer needs to store the larger calcium and starts releasing it. Calcium deposits gradually diminish and so does
the pain associated with them.

© HealthCatchers 1999-2000. All rights reserved.

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Eating well: All calcium pills are not created equal
12/28/99 By Pat Baird
FOR THE STAR-LEDGER

Just about everyone knows that dairy products are the best dietary form of calcium. Few people, however, understand that some forms of calcium supplements are absorbed differently than others.

A new study reporting results on this concept may impact consumer choice. Published in the November issue of The Journal of Clinical Pharmacology, the research demonstrated that the formulation of calcium citrate is 2.5 times more bioavailable than calcium carbonate.

This challenges the misperception that all calcium supplements are equal.

"Adequate calcium intake is important throughout one's lifetime," says Dr. Maria A. Rodino of Endocrine Associates in Ridgewood. "It is a major determinant of peak bone mass beginning in early childhood and helps retard bone loss throughout adulthood." In addition, calcium performs a number of functions in the body: It is required for the production of hormones; muscle contractions; transmission of nerve impulses, and appears to have a role in regulating blood pressure.

The latest study, coordinated by Dr. Howard J. Heller, assistant professor, Center for Mineral Metabolism and Clinical Research at the University of Texas Southwest Medical Center in Dallas, compared the calcium absorption of calcium carbonate (Os-Cal), and ultradense calcium citrate (Citracal). Results showed that the cumulative increment in serum calcium concentration was 2.5-fold greater with calcium citrate than calcium carbonate, meaning that the citrate form was much better absorbed than the calcium carbonate.

"Although calcium carbonate supplements contain more elemental calcium per pill than calcium citrate, this study confirmed that they are not as readily available to the body overall," explains Heller. (Elemental calcium is the amount of raw calcium a supplement contains; while it is an accurate measure of how much a given supplement contains before it is taken, bioavailability is a measure of how much usable calcium can be absorbed by the body.) He also notes that similar favourable results with calcium citrate have been found at other research centers such as The Mayo Clinic, and the University of Connecticut.

Calcium carbonate is the formulation found in many common antacids and calcium supplements. It has the highest concentration of calcium by weight, but it is relatively insoluble in a low acid situation, and poorly absorbed when taken on an empty stomach. Calcium citrate (as found in Citracal) is highly soluble, and extremely well absorbed by the body whether taken with or without a meal. It also raises urinary citrate -- which is a well-known inhibitor of stone formation -- thereby reducing the risk of kidney stones. Calcium phosphate is a formulation that is less soluble than citrate, and is frequently used for generic calcium supplements

The National Institutes of Health recommends a daily calcium intake of 800 to 1,500 milligrams for children and young adults; 1,000 milligrams for adults to age 64, or 1,500 milligrams for postmenopausal women not on estrogen replacement therapy, and adults over the age of 65. That translates into three to four servings of dairy products each day -- more than most Americans are prone to eat. Canned salmon (with soft bones and can juices), broccoli, beans, and calcium-fortified foods like orange juice, and breakfast cereals are other options.

"Because the average American diet provides insufficient calcium . . . supplementation is generally necessary," says Rodino, "and finding the best form of calcium can be a challenge to both the physician and patient." With studies such as Heller's, this challenge may be diminishing.

Iron, a trace mineral, prevents anemia and keeps your red blood cells healthy. In fact iron is an essential part of hemoglobin, a part of the red blood cells that carries oxygen throughout your body. You also store iron in your muscle tissues and it's an essential part of many of your body's proteins and enzymes.

How Much Iron Is Enough?

The recommended dietary allowance (RDA) for iron is:

Good Sources of Iron

Animal products provide heme iron, which is more easily absorbed than non-heme iron, the type of iron available from plant sources.

When you're eating iron-rich foods, avoid drinking black or pekoe teas, which can inhibit your body's absorption. Try to eat foods containing vitamin C (such as oranges or grapefruit) with iron sources to enhance your body's rate of absorption.

Can You Have Too Much or Too Little?

Iron deficiency, which is the most common nutritional deficiency, can cause anemia, which prevents your body's cells from getting enough oxygen. Symptoms of iron-deficiency anemia include weakness, headache, dizziness, drowsiness, fatigue and irritability. Teen girls and women who are menstruating and children and adolescents undergoing rapid growth periods are especially at risk for iron deficiency and iron-deficiency anemia. Infants and children are also at increased risk of iron deficiency.

In some people iron can build up to toxic levels in the body. Studies show that too much iron can lead to increased risk of coronary heart disease and some cancers. You should never take iron supplements without consulting your physician. Symptoms of iron toxicity are fatigue, anorexia, dizziness, nausea, vomiting, headache, weight loss, shortness of breath and possibly a grayish color to the skin. If you do take iron supplements, be sure to keep them in a locked cabinet where your children can't reach them. Ingestion of iron supplements by children can cause iron toxicity, which may be fatal.

Taking more minerals than you need won't make you healthier. In some cases taking too much of a mineral can make it hard for your body to absorb other vitamins. But you don't want to be deficient in minerals, either. You can avoid vitamin and mineral deficiencies by eating a wide variety of fruits, vegetables, protein sources, whole grains and dairy products every day.

Potassium, a trace mineral, balances water and acid in the blood and body tissues. Potassium is also important for building muscle and metabolizing protein and carbohydrate.

How Much Potassium Is Enough?

Although there is no recommended daily allowance (RDA) for potassium, the National Library of Medicine suggests that consuming 2 to 2.5 grams of potassium a day is adequate. Most Americans consume between 2 and 6 grams of potassium each day.

People with high blood pressure are often treated with a diet that's high in potassium but low in sodium called the DASH diet.

Good Sources of Potassium

Good sources of potassium include:

Can You Have Too Much or Too Little?

People with chronic diseases or seniors may experience hypokalemia, or potassium deficiency. Potassium depletion may also be caused by vomiting, diarrhea or use of diuretic or cortisone medications. Symptoms of potassium deficiency include fatigue, slow reflexes, muscle weakness and dry skin. If potassium levels are depleted quickly, a person could experience heart problems. If potassium levels are not replenished quickly, a person could suffer heart failure and even death.

Too much potassium can lead to hyperkalemia, or increased potassium levels in the blood. People with kidney problems or severe infection may suffer from increased potassium levels.

Taking more minerals than you need won't make you healthier. In some cases, taking too much of a mineral can make it hard for your body to absorb other vitamins. But you don’t want to be deficient in minerals, either. You can avoid vitamin and mineral deficiencies by eating a wide variety of fruits, vegetables, protein sources, whole grains and dairy products every day.

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Selenium is a trace mineral, and the body only needs small amounts of it to function properly. Selenium plays an important role in the body's enzyme function, and may help to stimulate the production of antibodies (disease-fighting organisms) after vaccination. Selenium also aids in male fertility.

Selenium is also considered an antioxidant, and it may work with other antioxidants such as vitamins C and E to protect the body's cells against free radicals, which can promote the development of cancer and heart disease.

How Much Selenium Is Enough?

Men and women should consume 50 to 200 micrograms of selenium a day. Selenium is often an ingredient included in commercial multivitamin supplements. The typical American diet provides adequate amounts of selenium.

Good Sources of Selenium

Good sources of selenium from foods include:

Can You Have Too Much or Too Little?

People who are fed intravenously for long periods of time may experience selenium deficiencies, but generally the American diet provides adequate amounts of selenium, and selenium deficiencies are rare. Selenium toxicity is also rare, but may cause tooth, nail and hair loss, as well as skin inflammation.

Taking more minerals than you need won't make you healthier. In some cases, taking too much of a mineral can make it hard for your body to absorb other vitamins. But you don't want to be deficient in minerals, either. You can avoid vitamin and mineral deficiencies by eating a wide variety of fruits, vegetables, protein sources, whole grains and dairy products every day.

Sodium

Sodium, a macromineral, is actually necessary to regulate your blood pressure and blood volume. Without sodium, you wouldn't have any blood pressure at all. Sodium occurs naturally in many foods, including vegetables and dairy products. In addition, sodium is in drinking water and in many processed foods and condiments, such as soy sauce, processed meats, and canned soups and vegetables.

The problem with sodium is that Americans are consuming way too much of it-between 4,000 and 6,000 extra milligrams per day. Table salt is 40% sodium, and one teaspoon of salt contains 2,300 milligrams of sodium. Sodium can be a major dietary culprit when it comes to high blood pressure, so it’s important to monitor your sodium intake.

How Much Sodium Is Enough?

The American Heart Association recommends that for every 1,000 calories of food you eat, the sodium intake should be 1,000 milligrams or less and should not exceed the 3,300 milligram daily limit for adults.

However, your sodium intake may be dependent upon your medical condition and the prescriptions you take. People who have hypertension may be advised by their doctors to consume a low-sodium diet.

The sodium content of most foods is listed on the food label. In general, fast foods, processed meats and canned vegetables and soups contain lots of added sodium.

Limiting Sodium

Processed food often contains a lot of sodium. Watch out for dried sauce mixes, boxed dinners, and snack foods like potato chips and pretzels. Try these tips to reduce the sodium in your diet:

Zinc, a trace mineral, is important to maintain your body's immune system functioning. Zinc also aids in cell growth and cell division and helps with wound healing. Zinc is also integral to your ability to taste and smell.

How Much Zinc Is Enough?

Recommended daily allowances (RDAs) for zinc are:

Good Sources of Zinc

In general, high-protein foods, such as the following, are good sources of zinc:

Can You Have Too Much or Too Little?

People who eat vegetarian or low-protein diets may have low zinc intakes, which can lead to zinc deficiency. Symptoms of zinc deficiency include slow growth, poor appetite, impaired smell and taste and hair loss.

If you take too much zinc, you may experience zinc toxicity, which usually results in abdominal cramping, diarrhea and vomiting.

Taking more minerals than you need won't make you healthier. In some cases, taking too much of a mineral can make it hard for your body to absorb other vitamins. But you don't want to be deficient in minerals, either. You can avoid vitamin and mineral deficiencies by eating a wide variety of fruits, vegetables, protein sources, whole grains and dairy products every day.

Carbohydrate-rich foods are the primary source of energy for all body functions. Your body breaks down carbohydrates, or carbs, into fuel for use by your cells and muscles - that's why eating a moderate amount of carbohydrates is necessary for most people. There are two types of carbs - sugars and starches. Sugars are simple carbohydrates that can be easily digested by your body and include foods like cake, soda, candy, jellies and fruits. Starches are complex carbohydrates that take longer to be digested and include foods such as breads, grains, pasta, tortillas, noodles, fruits and vegetables.

Many carbohydrate-rich foods are loaded with other nutrients. Fruits and vegetables are not only great carbohydrate sources, they’re also excellent suppliers of vitamins A and C and many other vitamins and minerals. Most dairy products are also great sources of carbohydrates.

Some foods rich in carbohydrates have fewer nutrients. Some foods rich in carbohydrates have fewer nutrients. Foods made from sugar (white, brown, powdered and raw) as well as corn syrup, honey and molasses are simple carbohydrates that provide little to the diet except extra calories, and too many extra calories in the diet can lead to excess body fat. Use the top layer of the Food Guide Pyramid as your guide, and limit your consumption of sugary foods - even if they do contain carbohydrates.

Quality Carbohydrate Choices

Do most of the carbs in your diet come from cookies, cakes and sugary foods? You don't necessarily need to cut back on the number of carbohydrates you eat, but you should try to eat foods that provide your body with more nutrients and less fat and sugar. Here are a few tips for making better carbohydrate choices:

If you eat white bread, switch to bread made with stone ground whole-wheat flour. You can use it for sandwiches or French toast or you can grind it into breadcrumbs.

If you like to snack on crackers that are high in fat and sodium, switch to whole-wheat crackers. For example, Triscuits are made with whole wheat, and come in reduced-fat and low-sodium varieties.

Drinking milk is a great way to load up on quality carbs, but whole milk has a high fat content. Choose 1%, skim or skim milk fortified with calcium instead. Begin weaning yourself off whole milk by using skim for cooking and baking first before using it on cereal.

Learn how to use sugar and oil replacements in your cooking. Instead of oil, use applesauce or pureed prunes in muffins and cakes. Instead of sugar, Splenda and stevia are sweet-tasting replacers that can be used to prepare your food and drinks.

How Many Carbohydrates Should I Eat?

Most medical experts say that 60 percent of the calories you eat every day should come from carbohydrates. To find out how many carbohydrates you need, multiply the number of calories you need by .6. For example, if you need 2,000 calories per day, 2,000 multiplied by .6 = 1,200. So you know you need 1,200 calories from carbohydrates. There are 4 calories in a gram of carbohydrate. Take your 1,200 calories and divide by 4 = 300 grams. Knowing the calories and the carbohydrate grams you need will help you when you’re reading a food label.

Focus on Fiber

Fiber is an important kind of carbohydrate that comes only from plant-based foods such as fruits, vegetables and grains.

The two types of fiber are soluble and non-soluble. Soluble fiber helps control blood sugar and may also lower cholesterol. Non-soluble fiber doesn't appear to lower blood sugar or cholesterol but may help reduce the risk of colon cancer. It also helps maintain bowel function.

When choosing packaged breads, grains and cereals, use food labels to determine how much fiber a food contains. The fiber content of manufactured foods is listed on the Nutrition Facts label.

Adults need between 20 and 35 grams of fiber every day, according to the American Dietetic Association (ADA). The organization reports that Americans currently are only eating between 12 and 17 grams a day.

Good sources of soluble fiber include:

Good sources of non-soluble fiber include:

Carbohydrate Counting for People With Diabetes

The three main nutrients--protein, carbohydrate and fat--affect blood sugar differently. Because carbohydrates contain both sugar and starch, they have the biggest impact on blood sugar. All of the carbohydrate you eat gets changed into blood glucose within five minutes to three hours after the food is eaten. For people with diabetes, knowing carbohydrates' effect on blood sugar is important for good health.

How much carbohydrate you eat (whether it's sugar or starch) will determine your blood sugar level after a meal or a snack, so keeping track of your carbohydrate intake is important. Many people with diabetes have maintained good blood sugar control with a technique called carbohydrate counting. Carbohydrate counting not only contributes to better blood sugar control, it also provides more variety in food choices.

There are two ways to count carbs: the simple way and the more advanced method. With the simple method, you work with a certified diabetes educator/registered dietitian to figure out how many grams of carbohydrate to eat at your meals and snacks. For example, if your nutritionist estimates that you need 75 grams of carbohydrates for breakfast each day you have the information you need to vary your food choices. A breakfast of cereal, milk, yogurt and blueberries will add up to 72 grams. But you might choose a breakfast of bagel, low-sugar jelly and non-fat milk for a total of 78 grams.

The advanced method of carbohydrate counting involves matching your insulin dose to the amount of carbohydrate you eat. You will need to work with professional diabetes educators to determine your ratio of carbohydrate to insulin. In both types of carbohydrate counting, however, knowing serving sizes and reading food labels are both necessary in order to count carbohydrates.

Fat is the body’s major energy storage system. When the energy from the food you eat and drink can’t be used by your body, the body may turn it into fat for later use. Your body uses fat from foods for energy, to cushion organs and bones, and to make hormones and regulate blood pressure. Some fat is also necessary to maintain healthy skin, hair and nails, so you shouldn’t cut all fat out of your diet. But in general, most people in the United States consume too much fat – which can lead to heart disease, obesity, diabetes and many other health problems.

Types of Fats

Not all fats are created equal. Saturated fats, which are generally solid at room temperature, are the least healthy and tend to increase the level of cholesterol in your blood. Foods that contain saturated fat include butter, cheese, some margarines, shortening, tropical oils such as coconut and palm oil and the fats in meat and poultry skin, so you should try to limit your consumption of those oils and foods.

Unsaturated fats reduce blood cholesterol when they replace saturated fats in the diet. There are two types of unsaturated fat - monounsaturated fat and polyunsaturated fat. Monounsaturated fats have been shown to raise the level of HDL, the 'good' cholesterol that protects against heart attacks, in the blood, so in moderation they can be part of a healthy diet. Olive and canola oils, peanut butter and nuts are particularly high in monounsaturated fats. The American Heart Association (AHA) recommends that you limit calories from monounsaturated fat to no more than 15% of your total calorie intake.

Although polyunsaturated fats come from plants and fish, but they may be more likely to form free radicals and lead to tissue damage. Good sources of polyunsaturated fats include most other vegetable oils and high-fat fish such as salmon and tuna. The AHA also recommends that saturated and polyunsaturated fats should make up less than 10 percent of your calorie intake.

Partially hydrogenated vegetable oils, such as those used in many margarines and shortenings, contain unsaturated fats called trans-fatty acids. Trans-fatty acids may raise blood cholesterol levels, although not as much as saturated fat.

How Much Fat Should I Eat?

The American Heart Association and the United States Department of Agriculture
recommend that you limit your fat intake to no more than 30% of your daily calories. Of that 30%, 10% or less of the fat calories should come from saturated fat. Check the Nutrition Facts labels of the foods you eat for information about fat from saturated and unsaturated sources.

It's hard to visualize a gram of fat (which contains 9 calories), but it's easier to visualize a teaspoon of fat. Each teaspoon of fat contains about 4 grams. Here's a list of common foods and the fat you can expect to find in them.

Adjusting Fat Intake for Weight Loss or Gain

If you want to lose body fat, limit your intake of high-fat foods. This will not only improve your metabolism, it will allow you more food for your calorie expenditure because fats have more than twice the calories per gram as proteins (which contain 4 calories per gram) and carbohydrates (also 4 calories per gram).

But just because a food is low in fat doesn't mean you can eat all you want and not gain weight. Low-fat and no-fat foods still contain calories, so it's possible to gain weight from eating too many low-fat foods. Keep your serving sizes and calories under control while monitoring your fat intake, and you’ll be better able to manage your weight. It's also a good idea to choose foods for their nutrient content - not just fat-free or low-fat versions of low-nutrient foods such as cookies, cakes and candy. Fruits, vegetables and whole grains contain plenty of vitamins and minerals, while being naturally low in fat.

To use up your body's fat storage, you need to exercise regularly. Moderate aerobic exercise, which raises your heart rate, is especially important. And any exercise that builds muscle mass can also help you burn more calories because muscle burns more calories than fat.

If you're trying to gain weight, you may want to add more high-calorie, high-fat foods. But try to limit the saturated fats in your diet. Exercise is also important because it will help to ensure that the weight you gain is more muscle and less fat.

Along with carbohydrates and fat, your body needs protein, a nutrient made up of essential and nonessential amino acids, for good health. Your body manufactures 13 nonessential amino acids, which aren't available from food. For the body to process protein properly, the foods that you eat must contain the nine essential amino acids that are available only from dietary sources.

How does your body use protein from food? Protein helps to maintain and replace the tissues in your body, and it’s found in almost every living cell and fluid. Your muscles, organs and many of your hormones are made up of protein, and it is also used in the manufacture of hemoglobin, the red blood cells that carry oxygen to your body. Protein is also used to manufacture antibodies that fight infection and disease and is integral to your body's blood clotting ability. Both children and adults need plenty of protein to grow and develop.

Good Sources of Protein

Good low- or nonfat sources of protein include:

Proteins are considered either complete proteins (which supply enough essential amino acids) or incomplete proteins (which lack adequate essential amino acids). Meat, eggs and dairy products are considered complete proteins, but vegetables, beans and other plant products are considered incomplete proteins. However, some incomplete proteins can be combined to create a complete protein - rice and beans, peanut butter and jelly, and corn and beans are examples of complete-protein meals.

How Much Protein Do I Need?

Your protein intake will be dependent upon your age, your medical condition, your activity level and your size. The Food Guide Pyramid recommends that for most adults, two to three servings of protein a day is adequate.

Some common serving sizes of protein include:

If you eat a diet low in fat, choose low-fat protein portions such as fish, shellfish, beans, egg substitutes and nonfat milk products.

The Role of Protein in Special Diets

Although many good sources of protein are found in meat or animal products, vegetarians can still consume adequate amounts of protein. Vegetarians who eat dairy products and eggs can still choose from a variety of plant and animal protein sources. Vegans who eat only plant sources of food can still rely on tofu, soy products, oats, beans, lentils and peanut butter for protein.

People who eat too much protein may be at risk for high cholesterol or gout, a joint disorder. High-protein diets, such as the Atkins Diet and Protein Power, have also been implicated in kidney problems because of the extra effort the body must expend to process large amounts of protein. High-protein diets may also be high in fat and may lead to heart disease, according to the American Heart Association.

If you are concerned that you aren't getting enough protein in your diet, consult your physician or a registered dietitian for dietary help.

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Sugar is a simple carbohydrate. There are two types of sugars - monosaccharides, which include glucose, fructose and galactose, are made of one sugar molecule, and disaccharides are made of two sugar molecules linked together. Disaccharides are formed when monosaccharides combine - for example, when glucose and fructose are combined, they form sucrose, also known as table sugar. Other disaccharides include maltose, dextrose and lactose. When many sugar molecules are linked together, they form a complex carbohydrate, also known as a starch.

Sugar provides the sweet flavor to foods to which it has been added, and it may also act as a preservative and flavor enhancer. Sugar is used in a variety of foods, including cookies, cakes, pickles, ice cream, alcohol and jams and jellies. Types of sugar include raw sugar, brown sugar, honey, molasses, maple sugar and corn syrup.

Sugar, which provides 16 calories per teaspoon, provides no vitamins and minerals, so it's a good idea to use it in moderation. Overconsumption of sugar, like other carbohydrates, has been linked to the development of cavities. However, sugar consumption has not been linked to hyperactivity in children. A high intake of sugar does not cause diabetes, but if a person is diagnosed with diabetes the amount of simple sugar eaten daily often needs to be reduced.

Artificial Sweeteners

Two types of sweeteners—sugar alcohols and no-calorie sweeteners—are used to replace sugars in foods. It's not necessary to use artificial sweeteners to eat less sugar because foods taste just fine made with less sugar. Still, artificially sweetened beverages, yogurt and desserts are a popular alternative to sugary treats.

No-calorie sweeteners currently used in foods include saccharin, aspartame and acesulfame-K. Saccharin is about 300 times sweeter than table sugar (sucrose). It's used in several brands of table-top sweeteners, in canned foods and in low-calorie soft drinks.

Aspartame is 160 to 220 times sweeter than table sugar. Aspartame loses flavor in foods when heated. Although aspartame contains 4 calories per gram, the amount used is minute, so aspartame generally adds less than 1 calorie to a product per serving. Products that may contain aspartame include low-calorie beverages, sugar-free gelatins, yogurt, puddings, frozen desserts and cereals, as well as table-top sweeteners. Table-top sweeteners may contain an ingredient used as a filler that provides some calories. People with the condition phenylketonuria should not consume aspartame because their bodies are unable to metabolize it.

Acesulfame-K is 200 times sweeter than sugar. This newest of artificial sweeteners is being used in dry mixes for beverages, gelatin desserts, and puddings.

Artificial sweeteners must be approved by the Food and Drug Administration (FDA) for use in foods or as a table-top sweetener before they can be used by food processors or marketed for sale. Ingredient labels list any artificial sweeteners in a product.

Using Less Sugar and Sweeteners

Here are some tips for reducing sugar in your diet to make room for more nutritious foods:

Here's a guide for baking with less sugar:

Reducing your sugar intake will help you cut calories and will allow you more room for more nutritious foods.

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Vitamins, Minerals & Nutrients

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Vitamins, Minerals & Nutrients

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