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fve or more servings of fresh vegetables
or fruits each day is highly recommended.
Furthermore, it is also recommended that
we avoid processes that destroy vitamins,
such as:
•
Overcooking at a high temperature and
for an extended period of time should
be avoided.
•
When cooking, food should be added
to already boiling water rather than in
cold water and then brought to the
boiling point.
•
We should avoid eating food that has
been prepared (cooked, cut, or squee-
zed) a long time before being consu-
med.
•
The skin of fruits and husks of cereals
contain a large amount of vitamins and,
consequently, it should not be remo-
ved.
•
Vitamins and minerals stick to the core
of rice and are not lost during the va-
porising process (he husk contain more
vitamin B1 than the other part of the
grain).
•
Vitamins are lost or inactivated during
the freezing process and it is better to
eat food that is 100% fresh rather than
frozen.
•
The speed of UHT sterilization proces-
ses prevent the excessive loss of vita-
mins and are better than slower pro-
cesses.
When are vitamin supplements
necessary?
A well-balanced diet is generally recommen-
ded since it provides all the right amounts
of vitamins. No study has supported the
claim that vitamin or mineral supplements
should be taken as a preventive measure:
•
Vitamins do not increase appetite.
•
Although the antioxidant prosperities
have been proven, there is no evidence
to support the claim that taking vita-
mins regularly prevents the appearance
of malignant tumours.
•
Taking an overdose of vitamin supple-
ments to fght stress, physical or mental
exhaustion has no effect whatsoever.
•
Vitamins do not boost children’s
growth.
•
Vitamins do not prevent ageing.
Vitamin supplements are recommended,
only if prescribed by a physician, in the
following cases:
•
Imbalance diets, such as in patients
who suffer from any type of food allergy
or for vegetarians who do not consume
animal products (vitamin B12 defcit).
•
Pregnant women.
•
The elderly who do not consume suff-
cient food (frequently the case in tho-
se who live alone or are not well-taken
care of) because of their eating habits
or because their bodies are less capa-
ble of assimilating vitamins.
•
Certain diseases that affect the diges-
tive system and after surgery of the
stomach when it implies partial or total
removal.
•
The use of drugs that interact with vita-
mins and can produce vitamin defcit,
such as in the case of certain chemo-
therapy for the treatment of cancer.
Most of the population is not among the
above-mentioned groups and, therefore,
there is no need to take supplements. Be-
sides being costly, vitamins, when taken in
large amounts (hypervitaminosis) can be
harmful.
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