Country Life Natural Foods

Country life natural foods are the best source of nutrients available to us.

I am 43 years old, I live an active life style, living in the country provides a unique opportunity for obtaining and consuming healthy foods.

This information, I just wanted to share with you, as we age and our concerns about health increase, in an age where the pills, vitamins, nutrients, and supplements seem endless, this is just some general information about vitamin and mineral supplements for adults.

First, foods are the best source of nutrients, including vitamins and minerals. There are food guides that show you how much you need from the different food groups to best meet your nutritional needs.

Every food is a unique "package" of nutrients.

Here's a couple examples:

* a glass of milk provides protein, calcium, vitamins D and A, vitamin B12 and riboflavin, and other nutients.

* an orange provides vitamin C, folate, potassium, calcium, fiber and phytochemicals*

* phytochemicals are naturally occuring compounds in plant foods that have many healthy benefits.

When might a healthy adult need supplements?

It is not always possible to meet your vitamin and mineral needs through your diet alone. You may need to add vitamins and/or minerals through supplements or fortified foods during different stages in life, or if your food choices are limited. Fortified foods have vitamins and?or minerals added to them.


Women of child bearing age (14-50), who take folic acid supplements and eat a diet rich in folate before becoming pregnant and during the first few weeks of pregnancy, have a smaller chance of having a baby born with spina bifida (a birth defect). Throughout pregnancy, women also need extra folate and possibly an iron supplement.

Good sources of folate are dried beans, oranges, and dark green leafy vegetables.

Good sources of iron are meat, shellfish, fish, and poultry, iron enriched cereals, lentils and dried beans.

Adults over age 50 years

Adults over age 50 absorb less vitamin B12 from foods and should take a vitamin B12 fortified foods or a supplement. Older adults also need more calcium and vitamin D.

* vitamin B12 is found in milk products, meats, fish, poultry, and eggs. Milk products are good sources of vitamin D and calcium.

Individuals with special dietary considerations

Some people will need supplements because they do not eat foods from all four food groups.

Vegans, vegetarians who do not eat any animal products, need to take vitamin B12 fortified foods, or a supplement. Vegans may also be lacking iron, zinc, calcium, and vitaminD through foods.

* Zinc is found in meat, seafood, poultry, lentils, dried beans, and whole grains.

Adults who do not take milk products may need calcium and vitamin D supplements.

What kind of supplement is best?

Multivitamin/mineral supplements can provide additional vitamin and minerals in amounts close to the daily recommendations for adults.

What about large amounts of vitamins and minerals?

People sometimes take large amounts of vitamin C hoping to prevent colds, or B vitamins to protect against mental stress.You CAN get enough of these vitamins from foods and/or a multivitamin. Eating more whole grains, fruits and vegetables has been shown to improve overall health and immunity.

Your doctor or dietitian may recommend that you take large amounts of some nutrients to treat a medical condition.

Always look for a Drug Identification Number or Natural Product Number on any supplement you purchase.

Food first and supplements to top up for more on country foods

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