Nutritional supplements

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    Dietary supplements: Skip megadoses

    If you want to take a vitamin-mineral supplement, look for one that provides about 100 percent of the Daily Value (DV) of all the vitamins and minerals. Taking more than the recommended daily values (DVs) can increase your risk of side effects. Children are especially vulnerable to overdoses of vitamins and minerals.

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    Vitamin C: An essential nutrient

    Vitamin C is a water-soluble vitamin that supports normal growth and development and helps your body absorb iron. Because your body doesn't produce or store vitamin C, it's important to include vitamin C in your diet. For most people, an orange or a cup of strawberries, chopped red pepper, or broccoli provides enough vitamin C for the day.

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    Vitamin D: Essential with calcium

    You know calcium is important for bone health. Make sure you're also getting enough vitamin D, which helps your body absorb calcium. Foods rich in vitamin D include fatty fish, such as salmon, trout, and tuna. Other food sources are mushrooms and eggs. Milk, some cereals, orange juice, and other foods and drinks are fortified with vitamin D. You can also get vitamin D from sun exposure.

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    Calcium: Building better bones

    Calcium is a mineral important for developing and maintaining strong bones. If you don't get enough calcium, you may increase your risk of osteoporosis. Food sources include dairy products, dark green leafy vegetables, fish with soft bones that you can eat, and calcium-fortified foods.

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    Nutrition: Does it come in a pill?

    Nutritional supplements abound. Still, if you want to improve and protect your health, think real food. If you depend on supplements rather than eating a variety of foods, you miss the potential benefits of antioxidants, fiber and other nutrients that only whole, unprocessed foods can provide. For example, you can get vitamin C from a pill or from an orange. But the orange is the better choice because it also provides some fiber, beta carotene, calcium and other nutrients.

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    Nutrition know-how: Why whole food counts

    Dietary supplements can complement your regular diet if you have trouble getting enough nutrients, but they aren't meant to be food substitutes. Consider the benefits of whole foods: 1. Whole foods provide greater nutrition. They contain a variety of vitamins and minerals designed to work together. 2. Whole foods provide dietary fiber. 3. Whole foods contain other substances recognized as important for good health, such as antioxidants.

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    Flaxseed for breakfast?

    Flaxseed is high in fiber and omega-3 fatty acids. Adding flaxseed to your diet may help reduce your total cholesterol and LDL ("bad") cholesterol levels. Add a spoonful of ground flaxseed, available at grocery stores and health food stores, to breakfast cereal or bake it into muffins.

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    Add flax to your baking

    Flaxseed is high in fiber, omega-3 fatty acids and phytochemicals. It may help reduce total cholesterol and LDL ("bad") cholesterol levels, which may reduce your heart disease risk. You can buy flaxseed at your local grocery or health food store. Add a spoonful of ground flaxseed to cookies, muffins and other baked goods.

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    Are you getting enough calcium?

    If dairy foods are off the menu, how can you be sure you're getting enough calcium? Try going green. Broccoli and dark green vegetables, such as spinach, kale, and turnip and collard greens, are good sources of calcium. Also look for calcium-fortified foods, such as soy milk and fruit juices.

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    Pros and cons of taking a magnesium supplement

    Magnesium is a nutrient your body needs to stay healthy. Magnesium supplements are popular but not risk-free. Food sources are easy to add to your diet.

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