It has been shown that a diet rich in fresh fruits and vegetables reduces the risk of many diseases, including some types of cancer. The reasons for this protective effect are not completely known. Some scientists claim that certain vitamins, especially vitamins A, C and E, will improve general well-being, strengthen the immune system and may delay the development and progression of disease. However, more research is underway to confirm the effectiveness of the vitamins in these claims. Some important vitamins and minerals are discussed below, but remember to ask your Overwaitea Foods pharmacist for advice in selecting the supplements that are right for you.

Vitamin A and its precursor beta-carotene are found in orange fruits and vegetables such as carrots, pumpkins and cantaloupes. It can also be found in dark green vegetables, such as spinach and broccoli. It's been suggested that vitamin A and beta-carotene may prevent some cancers since the rate of certain cancers is higher in people with low dietary intakes of foods rich in vitamin A and beta-carotene. Vitamin A and beta-carotene supplements should be taken with meals. Women with kidney disease or pregnant women should talk to their doctor before taking vitamin A supplements.

Vitamin C is found in fruits such as oranges and strawberries and in vegetables such as tomatoes and bell peppers. Vitamin C plays a role in the synthesis of collagen, promotes wound healing, influences many biochemical reactions in the body and is a powerful antioxidant (protects the body from the harmful effects of certain substances). The body's requirement for vitamin C increases during periods of stress and in elderly people.

Vitamin D increases the absorption of calcium in the gastrointestinal tract. Women who cannot get outside may be at risk of vitamin D deficiency, especially in winter. The current recommended daily intake for vitamin D is 400 IU (approximately four 250 mL glasses of milk) in adults 50 or more years old. The Osteoporosis Society of Canada recommends that people over 65, or those with osteoporosis, have a daily vitamin D intake of 400 IU to 800 IU.

Vitamin E is a fat-soluble vitamin that is found in many foods such as spinach, nuts, sunflower seeds and vegetable oils. Vitamin E is thought to have antioxidant properties and to stimulate the immune system. These properties are considered to be the rationale behind the use of vitamin E supplements in the management of such conditions as cardiovascular disease and cancer. It may be beneficial to take 400 IU of vitamin E daily if you have a strong family history of heart disease.

The Osteoporosis Society of Canada recommends that adults consume 1000 mg to 1500 mg of calcium per day. If this cannot be achieved through your diet by consuming milk and other dairy products, then calcium supplements may be used. There are various calcium supplements on the market with varying amounts of calcium. In choosing a supplement, one should pay particular attention not only to the dosage, but also the salt form. Of the available salt forms, calcium carbonate contains the highest percentage of elemental calcium. Speak to your Overwaitea Foods pharmacist and ask for advice in selecting an appropriate supplement for you.