www.womanthismonth.com November 2017 LIFESTYLE | wellbeing 49 dinars. Vitamin C obtained from natural edibles will serve you well. Verdict: Ditch it. Vitamin D Sources: Sunlight, very small amounts in oily fish, egg yolks, red meat and liver. Vitamin D helps regulate the amount of calcium and phosphate in the body to keep bones, teeth and muscles healthy. A deficiency can lead to bone deformities in children and pain in adults. Not having enough of this vitamin can lead to a host of health problems – physical and mental. Experts recommend that those who stay out of the sun take an additional supplement. Verdict: Worth it. Vitamin E Sources: In a wide variety of foods Stock up on almonds, avocados, walnuts, mackerel and flaxseeds for the all-essential Omega 3 fatty acids required for vital bodily functions. Recommended dosage is 4mg a day for men and 3mg a day for women. It is an antioxidant, protecting cells from the damage caused by free radicals (compounds formed when our bodies convert food into energy and also from cigarette smoke, air pollution and ultraviolet light from the sun). It boosts the immune system and maintains healthy skin and eyes. An overdose can have several minor and serious repercussions. The fact that it is available abundantly means we do not need to supplement our diets with more of it. Verdict: Ditch It. Calcium Sources: Milk and dairy products, broccoli, cabbage and okra, soya, tofu, nuts and fish bones. Calcium helps build strong bones and teeth, regulates muscle contractions, including the heartbeat, and ensures that blood clots normally. An average adult needs 700mg of calcium a day. Although enough can be obtained from a good diet, practically speaking there’s only so much cheese and broccoli you can eat. It may be wise for women to start supplementing calcium combined with vitamin D for better absorption to keep up bone density. However, more than 1,500mg per day can be harmful. Verdict: Worth it for women. Iron Sources: Dark green leafy vegetables, meat, beans, whole grains, dried fruit. This metal is vital for healthy red blood cells carrying oxygen around the body. Supplementation is necessary for those who have anaemia and heavy periods and also recommended for vegetarians. However, taking an iron supplement can cause constipation and, in the long term, poisoning – resulting in brain damage or death, so only people with a proven deficiency should take a supplement. Adult males need 8.7mg a day, while women need 14.8mg a day. Verdict: Ditch it unless the doctor says otherwise. Main reference: www.nhs.uk
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