The vitamin and supplement industry have been consistently growing over the years and is estimated to be taken by about half of all Americans. However, after a review of the findings from three studies that tracked multivitamins and 24 trials of single and paired vitamins that randomly assigned more than 400,000 participants, the researchers concluded that there was no clear evidence of any beneficial effect from supplementation. 

The first major study, which was released online Nov. 12 in Annals, was a review of 24 studies and two trials on more than 350,000 individuals that looked at vitamin supplementation’s role in preventing chronic disease. The review was conducted to find evidence that can be used to update vitamin treatment guidelines from the U.S. Preventive Services Task Force, a panel of medical experts who recommend the government on treatments.

That review found no evidence that vitamin and mineral supplementation would reduce heart disease in pill takers. Two of the trials found a small, “borderline-significant benefit” in cancer risk reduction, but only in men.

The panel concluded that there was no solid evidence for or against taking vitamins and minerals, or that a multivitamin can prevent heart disease or cancer. Moreover, the panel found enough evidence to recommend against taking beta-carotene or vitamin E for preventing both diseases, finding not only did they not help but the former may raise risk for lung cancer for already at-risk individuals.

The Task Force concluded, “In the absence of clear evidence about the impact of most vitamins and multivitamins on cardiovascular disease and cancer, health care professionals should counsel their patients to eat a healthy, well-balanced diet that is rich in nutrients,” 

The second major study, published December 16 in Annals, looked at cognitive health and whether long-term use of multivitamins would have any effect. Researchers assigned almost 5,950 male doctors aged 65 and older to take either a daily multivitamin or placebo for 12 years in a randomized, placebo-controlled trial.

After studying the results of memory tests that were taken repeatedly through the study, the researchers found the multivitamin did nothing to slow cognitive decline among men 65 and older compared to placebo takers. 

It is important to note that the study only looked at cognitive test results, not actual development of dementia.

The third major study looked specifically at multivitamins and minerals role in preventing another heart attack, or myocardial infarction. They looked at more than 1,700 people who had a heart attack at least six weeks earlier, and randomized them to receive daily high-dose multivitamins and minerals or placebos for five years.

Usually having a heart attack increases the risk of having another one or at least increases the risk of stroke or premature death. The researchers found no difference in rates of another heart attack, chest pain, the need for hospitalization, cardiac catheterization, or rates of stroke and early death between vitamin-takers and placebo-takers. However, they said the conclusions should be taken with caution, because several participants stopped taking vitamins early.

A dietary supplement industry group slammed the editorial and studies.

“The editorial demonstrates a close-minded, one-sided approach that attempts to dismiss even the proven benefits of vitamins and minerals," Steve Mister, president and CEO of the Council for Responsibile Nutrition, said in a statement. "It’s a shame for consumers that the authors refuse to recognize the real-life need for vitamin and mineral supplementation, living in a fairy-tale world that makes the inaccurate assumption that we’re all eating healthy diets and getting everything we need from food alone."

It is important to note that none of the participants involved in the studies had nutritional deficiencies. There may still be a role for vitamin and mineral supplementations for those who are nutritionally deficient especially in cases where medications or disease states that can deplete some of these vital nutrients. For example, Vitamin D supplementation in high enough doses has been shown to help many elderly patients, lessen likely hood of heart diseases, multiple sclerosis and type 1 diabetes.

“There might be an argument to continue taking a multi(vitamin) to replace or supplement your not healthy diet,” Dr. Robert Graham, an internal medicine physician at Lenox Hill Hospital in New York City, added to CBS News.

Are you getting all the nutrients you need for your body? While eating healthy should always be on our minds, American diets still lack the essential nutrients our bodies need to prevent chronic disease.

A study published in the Journal of Food Composition and Analysis found that about 30 percent of the calories that Americans consume daily come from sweets, desserts, sodas, alcohol, and salty snacks – foods that are not on the longevity checklist.

The good news is that you can easily get the required nutrients to keep your health in peak shape and feeling like a healthy superstar!

1. D-licious!

In addition to promoting bone health, vitamin D is also a major factor in regulating metabolism, taming hunger cravings, and boosting your immune system. It is no surprise, then, to see more sniffles in the cold winter months when we are bundled away from the vitamin-D-giving sun. With the help of calcium and magnesium, vitamin D also improves bone development and cardiovascular health. If you seek a recipe for vitality and longevity you can start with vitamin D as one of the key ingredients and soak in some sunrays. If you prefer to stay in the shade, eat up vitamin D foods or try one of supplement Vitamin D-3 available at Good Pill.

Vitamin D eats: herring, salmon, halibut, cod liver oil, catfish, mackerel, oysters, sardines, tuna, shrimp, eggs, and shiitake mushrooms.

2. Fish for the Omega

Omega-3 fatty acids have been under the research spotlight for quite a long time, due to their amazing health properties. Fatty acids are the building blocks of fats, which are vital nutrients. These mighty omegas curb inflammation, regulate blood clotting, build cell membranes and support cell health. Omega-3 is a polyunsaturated fat, which contributes to peak cardiovascular health by reducing blood triglycerides and LDL cholesterol. The body doesn’t produce omega-3 and most diets lack adequate amounts, so it is essential that you consume omega-rich foods regularly.

Omega-3 eats: fatty fish like salmon, tuna, sardines, and mackerel, walnuts, flaxseeds, hempseeds, wild rice; of course, you will also find these in omega-3 fortified dairy products and omega-3 enriched eggs.

3. Protect Your Cells with Vitamin E

As an antioxidant, vitamin E protects our cells from free radicals, and may help protect against cancer and Alzheimer’s disease. It is one of the four fat-soluble vitamins that our bodies require for optimal functioning. However, up to 93 percent of Americans lack sufficient amounts in their diet. Nuts, seeds, and vegetable oils are among the best sources of vitamin E, and significant amounts are available in green leafy vegetables and many fortified cereals.

Vitamin E eats: sunflower seeds, wheat germ, almonds, hazelnuts, peanuts, olive oil, spinach, broccoli, kiwi, mango, and tomatoes.

4. Chew on Calcium

As the largest mineral in our bodies, calcium partners with vitamin D to keep our bones in peak shape, as well as to maintain proper nerve function and healthy blood pressure. Low intake of calcium has been associated with elevated blood pressure. It is best to receive our calcium from natural food sources to reap the benefits. The recommended daily intake is 1,000 milligrams per day for adults 19 to 50 years old and 1,200 mg for those over 50. Pregnant and breastfeeding women may need to require more.

Calcium eats: dark leafy greens, oranges, sardines, broccoli, nuts, seeds, salmon, apricots, currants, tofu, figs, and low-fat dairy products. If your diet does not include adequate amounts of calcium, you may take 1,000 mg calcium daily.

5. Munch on Magnesium

Another bone builder that about 56 percent of Americans lack is magnesium. It also maintains blood circulation, supports cardiovascular health, and helps your muscles and nerves relax.

Magnesium eats: nuts, Swiss chard, dark leafy greens, sunflower seeds, dark chocolate, squash, pumpkin, cucumbers, black beans, navy beans, cereals, and bran. Men should aim for about 420 mg/day and women 320 mg/day.

6. Vitamin C

Despite its high antioxidant content, over 30 percent of Americans are not getting enough vitamin C. This super vitamin is crucial for boosting your immune system, helping wounds heal, protecting against cancer, and fighting against free radical damage. The daily dosage for men includes 75 mg, while women require 90 mg, which is equivalent to one cup of chopped broccoli.

Vitamin C eats: broccoli, red bell peppers, cauliflower, parsley, lemon juice, strawberries, romaine lettuce, tomatoes, kiwi, papaya, guava—just about all fruits and vegetables have some amount of vitamin C!

You can find the original article here.

B vitamins are essential for growth, development and many other bodily functions. They play a major role in the activities of enzymes, which are important for turning food into energy and other needed substances. B vitamins are important for a healthy diet and in the prevention of diseases.

B vitamins help the body produce energy and keep the skin, nervous and digestive systems healthy. B-complex vitamins include vitamins B1, B2, B3, B5, B6, B7, B9 and B12. You may also know these vitamins by their other names, including thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folic acid or folate (B9) and cobalamin (B12).

A deficiency of B vitamins is known to cause: anemia, tiredness, loss of appetite, abdominal pain,  depression, numbness and tingling in the arms and legs, muscle cramps, respiratory infections, hair loss, eczema, poor growth in children, and birth defects.

In addition to their basic functions, B vitamins may help reduce the risk of certain diseases and conditions. For example, B6 and folate may help reduce the risk of death from stroke and heart attack. B vitamins may help slow the development of Alzheimer’s. Folate may help reduce cancer risk. And a diet rich in B vitamins may play a role in reducing the effects of PMS.

B1 and B2 help the body produce energy and work with enzymes that affect the muscles, nerves and heart. 
Sources of B1: cereals, whole grains, potatoes, pork, seafood, liver, kidney beans. 
Sources of B2: cereals, whole grains, enriched bread, dairy products, liver, leafy green vegetables.

B3 plays a role in energy production in cells and helps keep skin, nervous and digestive systems healthy.
Sources: liver, fish, chicken, lean red meat, nuts, whole grains, dried beans.

B5 plays a role in normal growth and development. 
Sources: B5 is present in a wide variety of foods and high in both plant and animal sources.

B6 assists in breaking down protein and helps to maintain the health of red blood cells, the nervous system and parts of the immune system. 
Sources: fish, liver, pork, chicken, potatoes, wheat germ, bananas, dried beans.

B7 also helps break down protein and carbohydrates, and aids in healthy hormone function. Sources: peanuts, liver, egg yolks, bananas, mushrooms, watermelon, grapefruit.

B9 helps make DNA and plays a role in the production of red blood cells. Sources: leafy green vegetables, liver, citrus fruits, mushrooms, nuts, peas, dried beans, wheat bread.

B12 is essential to the body’s growth and development; plays a role in the production of blood cells; aids nervous system function; and helps the body utilize folic acid and carbohydrates. 
Sources: eggs, meat, poultry, shellfish, milk, milk products.

For those who find it challenging to integrate Vitamin B into their balanced diet, you can always substitute it with supplements like B-complex that integrates all the B vitamins into one.

Small changes we make in our lives every day will make a big difference at the end.  You can add years to your life by keeping your heart healthy. Caring for your arteries can be as easy as knowing what to eat! Discover 5 powerful foods that serve as weapons to fight clogged arteries.

Like any plumbing system, your arteries can get clogged up. When you have high blood pressure, inflammation causes cholesterol to stick to the walls of your blood vessels, forming a plaque. The following foods are powerful enough to prevent this dangerous clogging.

Kiwi and Cantaloupe
These antioxidant-rich foods work by reducing toxic LDL cholesterol, which is formed by a rusting process in your arteries. They can help stop the “rust” in its tracks and even prevent it from spreading. Eat 1 cup of cantaloupe or 1 kiwi a day to unclog your arteries.

Shrimp
Despite being a source of cholesterol, shrimp can be helpful for your heart. They contain taurine, an amino acid, which acts like plastic wrap so fats can’t cross the intestinal wall and get into your arteries. Try having 5 medium-sized steamed or grilled shrimp twice a week. Be sure to avoid the cocktail sauces.

Red-Skinned Grapes and Cranberry Juice
These foods strain the fat out your arteries. Instead of having fat build up in your blood vessels, these foods improve your cells' ability to absorb the fat and use it for energy production. Drink a glass of cranberry juice three times a week or eat 1 cup of grapes per day to unclog your arteries.

This article is taken from Dr. Oz's website. See original post at his website. Link