0711 TH Vitamins _2P:0711 TH Vitamins _S16

Transcription

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Understanding Vitamins
A
beginner’s
guide to vitamins,
minerals and other
supplements.
Getting help and more information:
Our Pharmacists can give advice on all aspects
of health and can also help you understand which
vitamin, mineral or other supplement may help
you. Please ask at the Pharmacy Counter for
further information.
If you have access to
the Internet, it may be
worth taking a look at
some of these websites
or telephoning for more information:
Tesco Pharmacies are usually open between
9am and 8pm on weekdays and Saturdays and
between 10am and 4pm on Sundays, and are often
open when many other pharmacies are closed.
Please check with your local store for exact
opening hours.
Health Supplements Information Service:
www.hsis.org
Tesco Pharmacies stock a wide range of vitamins as
well as a large selection of different medicines.
Always read the instructions before use and for
persistent symptoms, see your doctor.
For advice on a large range of complementary
health and homeopathic products call 0800 587
4312, ask the Tesco Pharmacist or log on to:
www.nutricentre.com. Orders can be placed
on 0800 912 1163.
Health advice and information is available 24 hours
from NHS Direct at www.nhsdirect.nhs.uk;
on NHS Direct Interactive on digital satellite
TV by pressing the interactive button on the remote
control; and by calling NHS Direct on 0845 46 47
(for patients’ safety, all calls are recorded).
British Nutrition Foundation:
www.nutrition.org.uk
Coeliac UK Helpline: 0870 444 8804
www.coeliac.org.uk
Food and Behaviour Research:
www.fabresearch.org
Food Standards Agency:
www.food.gov.uk
Vegetarian Society: 0161 925 2000
www.vegsoc.org
Vegan Society: 01424 427393
www.vegansociety.com
KNOWING WHERE TO START
Free information on healthy diets,
nutrition and recipes:
www.michaelvanstraten.com
What do we need?
The importance of a healthy diet
MAKE THE RIGHT CHOICES
WITH THE PHARMACIST’S HELP
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“
We all know that eating a healthy,
balanced diet is essential – it’s what
gives our body the ‘fuel’ to help keep
it functioning properly and ensures we have
energy to live life to the full.
“But there are times when it’s not easy to give
your body all that it needs – for example, busy,
hectic lifestyles can play havoc with planned
mealtimes, and grabbing a snack on the run
is often the easiest choice. If you’ve got
children, you’re probably well aware it can
sometimes be a struggle getting them to eat
the right foods.
Understanding Supplements
Contents
3
4
6
8
9
11
12
14
Knowing where to start
Nutrient knowledge
Why might taking a
supplement be beneficial?
KNOWING WHAT
YOU NEED
Healthy Kids
All about Omega-3
16
TEENAGE TIMES
17
Sports & Supplements
21
Mum’s the word
22
Top Tips
25
27
Growing Older
“These are just two of many reasons why
it might be hard to always eat a well-balanced
diet. One way to help is to consider taking
a vitamin supplement to help your body get
the vital nutrients it needs.
“This booklet contains lots of help and advice
about the different options available and
explains how they might help different
lifestyles or situations. It’s designed to be
a starting point for anyone thinking about
taking a supplement for the first time.
Don’t forget you can always talk to your GP
or Tesco Pharmacist for more advice.”
Heard about Herbal Options?
All products featured in this booklet are subject to
availability while stocks last. Some lines are not stocked
in all Tesco stores and are subject to new lines replacing
existing lines. Call 0800 50 55 55 for details. Calls from
a BT landline are free for 0800 numbers, cost up to 4p per
minute for 0845 numbers and up to 8p per minute for 0870
numbers. Other providers vary. Calls may be recorded.
f you’ve ever stood and looked
at the choice of vitamins on offer
and wondered what might help,
this booklet is for you. We know how
confusing it can be to see what
might be right for you and your
family. This booklet will make it
easier to make the best choices.
I
Knowing where to start is half the
battle, so if you’re wondering what
might help any fussy eaters in your
family, lifestyle changes like
pregnancy or the menopause, or
how you can help your body to get
through busy times, read on for more
information..
What makes up a healthy diet?
WHAT ARE THE
OPTIONS AVAILABLE?
Knowing where to start
Michael van Straten
Author, broadcaster and
nutrition expert
2
UNDERSTANDINGVITAMINS
What’s on offer?
Vitamins can be taken as a supplement
to help ensure your body has all the
nutrients it needs. Over the next few
pages, you’ll be able to find out more
about all the different options available.
HOW TESCO
PHARMACISTS
CAN HELP
All Tesco Pharmacists are trained
in nutrition and can help you choose
which supplement is right for you
and your family. They can also
provide additional dietary and lifestyle
information to help improve your
overall health and wellbeing.
If you have never taken supplements
before and have an existing medical
condition or health problem, always
check with your pharmacist beforehand
so that they can make sure that the
supplement is compatible with any
medication you may be taking.
All Tesco Pharmacies have consulting
areas where you can discuss any
health issues with the Pharmacist
in total privacy.
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What makes up a healthy diet?
Fruit and vegetables
Bread, other cereals
and potatoes
These
e need to eat a diet filled
with a variety of different
things every day so that we
can ensure we are eating healthily
and getting all the nutrients
(including vital vitamins and
minerals) we need. No single food
group contains all the necessary
nutrients, so the old saying ‘variety
is the spice of life’ really is true!
W
To help you make the right choices,
check out the plate on the page
opposite for guidelines on what
makes up a healthy diet.
For further help and advice about diet,
talk to a Tesco Pharmacist. They can also
tell you about www.tescodiets.com
and how this can help you.
ALWAYS READ THE LABEL
Tesco has Nutritional Signpost labels
on the front of its food packs to show
you how many calories and how much
sugar, fat, saturated fat and salt you'll
get by eating a serving of food. The
labels also show you how much of the
Guideline Daily Amount (GDA) for
calories, sugar, fats and salt the food
provides - essential information if you’re
trying to feed yourself and your family
in the best possible way. (There is no
GDA defined for vitamin, mineral and
other supplements as they have no
calorific value.)
naturally provide
a whole range of vital
vitamins and minerals.
At least one third of your
daily diet should be fruit
and vegetables.
Try to eat five portions
a day.
Fresh, frozen or tinned
all count.
These
foods are known as
starchy carbohydrates.
They should make up
about a third of the food
we eat.
They are a good source of
energy and also essential
vitamins and minerals
such as calcium, iron and
B vitamins.
What’s a portion?
Three
heaped tablespoons
of any vegetable.
One apple, banana or pear.
Half a grapefruit or
avocado.
Meat, fish and other
alternatives
Milk and dairy foods
As well
These
as providing our
bodies with protein, these
foods are great sources
of a variety of essential
vitamins and minerals –
for example, iron and
vitamin B12 from meat;
omega 3 from oily fish
like herrings, sardines
and salmon; vitamin E
from nuts.
About one eighth of your
daily diet should come
from these foods.
To keep it as healthy as
possible, choose lean
meat; remove skin from
poultry and grill, roast or
stew it (without adding fat).
4
foods contain
calcium which is important
for healthy teeth and bones.
Just over a sixth of your
diet should be made up of
milk and dairy products,
such as cheese and
yoghurt.
Low-fat milks and cheese
contain more calcium than
full-fat versions, and have
less calories (not suitable
for under 5s).
Foods containing fat
and sugar
Cakes,
biscuits, pastries and
sweets are examples of these
type of foods.
As they contain less nutrients
than the other food groups
and usually have many more
calories, limit the amount you
eat of them.
Eating too many of them can
adversely affect your health,
especially if you eat them as a
replacement for other food types.
Acknowledgement:
Photograph© British Nutrition Foundation,
www.nutrition.org.uk, concept for the
Balance of Good Health model,
©
Food Standards Agency
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Nutrient Knowledge
s you can see from pages 4 and 5, vitamins and
minerals are an essential part of our diet, providing
our body with some of the vital nutrients it needs.
The chart below shows in more detail where some of the
key vitamins and minerals are naturally found, and what
their benefits are.
A
However, if your diet isn’t providing your body with all
For the
that it needs (see page 8 for reasons why this might be),
purpose of this
taking a supplement may help. (Options available are
booklet, vitamin, mineral
shown in the table.)
or other supplements
are refered
Remember always keep any supplements out of the
to as
reach of children and if you are pregnant, always seek
supplements.
medical advice before taking any (see page 21 for
more information).
Vitamin
What it does
Good natural sources
Vitamin
A
Helps maintain the health of skin.
Helps maintain healthy hair
and nails.
Helps maintain good vision.
Cheese, eggs, oily fish (such
as mackerel), milk, fortified
margarine, liver and yoghurt.
Vitamin
B6
Helps maintain hormone balance.
Helps our blood carry oxygen
around the body.
White meat, fish, eggs, bread,
vegetables, bananas, peanuts, potatoes
and some fortified breakfast cereals.
Vitamin
B12
Helps make red blood cells and
keeps the nervous system healthy.
Meat, salmon, cod, dairy products,
eggs, yeast extract and some fortified
breakfast cereals.
Mineral
What it does
Calcium
Helps maintain strong bones.
(Available as a supplement with
vitamin D to aid its absorption.)
Dairy products, canned salmon
and sardines with bones, seeds
and nuts.
Iron
Helps make red blood cells
which are important for
carrying oxygen around
the body. (Keep any iron
supplements out of the reach
of children as an overdose can
be fatal.)
Liver, meat, beans, nuts and dried
fruit, some green vegetables
but not spinach as iron is difficult
to extract from this vegetable.
Zinc
Helps make new cells.
Helps the body process the
carbohydrate, fat and protein
in the food we eat.
Meat, shellfish, milk and dairy
foods such as cheese or bread,
and cereal products such
as wheatgerm.
OTHER SUPPLEMENTS
Certain other supplements may also help our bodies work better, but not all of these
are easily available in our food naturally - for example:
Mineral
What it does
Cod
Liver
Oil
May help maintain supple and flexible joints
as well as a healthy heart and circulation.
Not easily available from
natural sources.
Glucosamine
May help maintain healthy, flexible joints.
Not available from
natural sources.
Helps protect and keeps
cells healthy.
Helps the body absorb iron
from food.
Most fruit and vegetables, particularly
citrus fruits, kiwis, berries, broccoli,
peppers, brussels sprouts.
Vitamin
D
Maintains the levels of calcium and
phosphates in the body – needed
to help keep bones and teeth
healthy. (Available as a supplement
with calcium.)
Oily fish, eggs, some fortified
breakfast cereals and margarine.
Omega 3
For children, this may help maintain brain
and eye function, and support brain
development and levels of concentration.
Oily fish.
Vitamin
E
An antioxidant that helps protect
cell membranes.
Plant oils (like olive and sunflower),
avocados, nuts, seeds and wheatgerm.
Evening
Primrose
Oil
May help to control cell growth and
maintain hormone balance.
Not available from
natural sources.
Vitamin
C
6
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Why might taking
a supplement
be beneficial?
It’s not always easy to get all the
essentials vitamins and minerals
we need from diet alone. Some of
the reasons why are listed below.
Take a look at the list and tick any
box for a reason which applies to
you – you might be surprised by
the number that you tick!
ARE YOU ALWAYS ON THE GO?
Skipping breakfast or relying on snacks
and take-aways can seem simpler when
you’re busy.
But, although fine occasionally, consistently
eating a poor diet will cause health
to suffer.
SUFFERING FROM A FOOD
INTOLERANCE OR ALLERGY?
Wheat and dairy food intolerances
are common problems.
Seafood, eggs, milk and nuts are the most
likely triggers for food allergies.
Suffering from these can mean missing
out on essential nutrients. (Talk to your
GP if you think you might be suffering.)
HAD A LIFESTYLE CHANGE?
A recent bout of illness?
Going through puberty?
Pregnant?
Going through the menopause?
At Tesco, we know it can be difficult to understand
vitamins, minerals and other supplements. To make it
easier, we have changed all our packaging so that when you
pick up a supplement you can clearly see the following:
• What it is for.
• What can it help.
• How much of the ‘Recommended Daily Allowance’ (RDA)
each tablet provides. The RDA is set by the Department of
Health and sets guidelines for people so we have some idea
of what we need on average each day. RDAs have been set
for twelve vitamins and six key minerals.
The percentage of the RDA provided
- 100% in this case (if taken at the
recommended daily dosage)
What it is for
Cutting out meat, using meal
replacements, or having a liquid-only
diet can cause problems.
Most fad diets involve cutting out foods
that contain vital nutrients your body
needs to work properly.
DO YOU OVER-COOK
YOUR FOOD?
Many vitamins can be affected by heat.
They can be destroyed when food is
cooked or reheated.
What it can help
WHAT’S YOUR LIFESTYLE?
Do you smoke?
Do you drink?
Do you play lots of sport or
exercise hard?
Your lifestyle choices may mean your body
needs extra help.
These can all make a big difference to the
amount of nutrients we need.
FOLLOWING THE LATEST
FAD DIET?
KNOWING WHAT YOU NEED
FUSSY EATERS IN THE FAMILY?
Are they getting enough goodness from
their daily diet?
8
TAKE CARE don’t take too much
It’s important not to take too much of certain
supplements as taking too much can be as bad
as not getting enough - for example:
Vitamin
C: very high doses can bring on
stomach pains, diarrhoea and flatulence (no
more than 1000mg a day is recommended).
Vitamin
B6: too much can trigger loss
of feeling in the arms and legs (no more
than 100mg a day is recommended).
Iron: high doses can lead to constipation,
nausea and stomach pains in adults
(no more than 20mg a day is recommended).
If you’re taking a multivitamin, be careful not
to take too much by adding another single
supplement to your intake. In the same way
that you shouldn’t take too much paracetamol
in the same time period, it’s important not to
take too many vitamin and mineral supplements.
Always read the label carefully and if you have
any concerns, talk to your pharmacist.
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Advertisement Promotion
WHAT ARE THE
OPTIONS AVAILABLE?
If you think taking a supplement may help
you, there are lots of different ways to take
them – you just need to find which way is
right for you. Most are available in a variety
of different formats and these include:
TABLETS:
The most common form of
supplement available. Three
different options are usually
offered (to suit individual
requirements):
- tablets to swallow whole.
- tablets to dissolve in water
(effervescent) - ideal for older people
who may find tablets difficult to swallow.
- tablets to chew - great for kids as
they can find them fun.
CAPSULES:
Used for oil-based supplements
such as Cod Liver Oil or Evening
Primrose Oil.
Some vitamins are also only
available
as capsules due to their makeup e.g.
vitamin A, D or E.
LIQUIDS:
For those who find tablets or
capsules hard to swallow, liquid
supplements could provide
the answer.
PASTILLES:
Chewed and absorbed in
the mouth.
Usually flavoured to make
them easier to take - for
example Tesco Jelly Vitamins
are orange-flavoured.
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HEALTHY KIDS
ike all of us, children need a range of essential nutrients to help their bodies work
properly but it’s not always easy to make sure they get what they need, particularly
as fruit and vegetables aren’t usually top of the favourite food list with kids. In
addition, some children are simply fussy eaters and avoid certain foods like the plague.
It can also sometimes be hard to keep an eye on what your kids are choosing – especially
when they get to the stage of being able to open the treats cupboard themselves!
L
VEGETABLE VARIETY
FITTING IN FRUIT
Vegetables are vital to healthy
development but many parents have
a problem getting their children
to eat vegetables - lots of kids don’t
like them because they taste too bitter.
If your child isn’t keen on vegetables,
these tips might help bring them into
their diet:
Fruit is a good source of vitamins and
minerals and, with its sweet taste, many
children love it. However if your child
isn’t much of a fruit fan, try these tricks:
Mash parsnip and swede in
with mashed potato – they’re
almost invisible!
Serve vegetables raw in slices with
a dip for a fun way to eat them.
Dice mixed vegetables and include
them in a shepherd’s pie or lasagne.
Make vegetable shapes using a
pastry cutter.
Cut vegetables up very, very finely and
make a pasta sauce to hide them.
Make a vegetable pizza.
Make a fruit smoothie.
Cook a banana filled with chocolate
on the barbeque.
Serve sliced fruit with a scoop
of ice cream.
Dip fruit into melted chocolate mousse.
RAINBOW
EATING
Eating lots of different
colours usually means eating
lots of different nutrients. You
could try rewarding your child
with a coloured sticker as
he eats a different coloured
fruit or vegetable.
GETTING THE
BALANCE RIGHT
There’s no such thing as ‘bad’ food.
Once in a while, burgers and chips are
fine – as long as they are part of a diet
that also includes plenty of other foods
especially fruit, vegetables, high-fibre
wholemeal bread, rice and pasta.
12
TIP:
If you involve your
child in shopping for and
preparing the meal, you may
find that he becomes much
more interested in eating
it - play a game about naming
as many different fruits
and vegetables as possible
when you go to the
supermarket.
What can you do?
If you’re worried your child might be missing out on vital vitamins and minerals, a multivitamin
supplement, like Tesco Jelly Vitamins, could be reassuring. Taken once a day, it will provide
your child with a selection of key vitamins and minerals.
Tesco Jelly Vitamins contain:
Vitamin A: important for your
child’s development and growth,
eyesight and healthy skin.
Vitamin C: helps strengthen the
immune system as they grow
throughout their childhood.
Vitamin D: essential to help
your child’s body absorb
calcium, to keep bones
strong and healthy.
Vitamin E: helps keep
skin healthy.
What supplements can
children take?
Children under twelve should only
take vitamin supplements specifically
designed for their age, as they need
lower doses than adults.
For very young children, get
professional advice from your GP
or a Tesco Pharmacist.
Bassett’s Soft & Chewy
Vitamins
Bassett’s Soft & Chewy Vitamins
A, C, D & E
100% RDA of vitamins A, C, D & E
in a delicious, sugar-free, soft &
chewy pastille. Available in orange
or strawberry flavour.
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Page 14
All about omega-3
What’s the story?
There’s mounting evidence1 that a diet
rich in omega-3 fish oil may help with
the development of an active, healthy
brain. Studies2 have also linked
symptoms such as overexcitability, irritability,
TIP:
tantrums, clumsiness and
For access to more
mood swings with
research on the link
a lack of omega-3.
between food and
behaviour, visit
www.fabresearch.org
Where to
find omega-3
The body cannot make omega
oils so we have to get them from food.
Oily fish, such as salmon, fresh tuna
or mackerel, is a naturally rich source
of omega-3.
Bassett’s
Soft &
Chewy
Omega-3
This mum’s story
shows how omega-3
helped her child:
Bassett’s Soft &
Chewy Omega-3
DHA & Vitamins A, C, D & E
“Declan used to find
it very difficult to
concentrate and had
a lot of tantrums. He wasn’t doing well
at school either, particularly in literacy
where he was performing well below
his age. I started giving him a daily
dose of omega-3 - liquid or chewable
capsules as he doesn’t like taking tablets
- and the change in his behaviour has
been huge. Within six months we saw
a difference.”
NEW from Bassett’s Soft & Chewy
Vitamins: Omega-3 DHA and
100% RDA of Vitamins A, C, D & E
in a delicious, sugar-free, easy to
take soft & chewy pastille.
Suzanne McLoughlin, mum of Declan (12)
What can you do?
We understand that some children
struggle to eat any fish, let alone oily
fish. Here are some tips which may help:
Make a tuna pasta bake. Children
usually love the cheesy sauce and
don’t realise there is tuna hidden in it.
Try a colourful fish kebab – salmon
fillets cut into cubes can be put on
a skewer with bacon and veg of their
choice and then grilled.
Lots of foods are now available with
added omega-3 - for example, milk.
Look out for it in the dairy section.
The eye q™ formulation delivers the optimum
combination of omega 3 and 6 fatty acids which play
an important role in the development of the eye and
brain function: specifically vision, co-ordination,
learning ability, memory and concentration.
What’s the alternative?
If, try as you might, you can’t get your
child to eat oily fish, and you’re looking
for another way to add omega-3 to
their diet, a liquid or capsule format
could be the answer. Options available
at Tesco include:
Proven in Schools
Visit www.equazen.com for more
information or call 0870 241 5621
Liquids - especially good for smaller
children who might not like taking
tablets or capsules.
Chewable capsules can make it fun for
children to take their
daily dose.
1 Reference: Oxford – Durham Trial of fatty acid
supplementation in children with DCD (dyspraxia).
2 Reference: Dr Davies, S & Dr Stewart, A (1987)
Nutritional medicine, Pan Books, London.
Smart Thinking for Children
Haliborange Omega-3 Fish Oil is specially formulated for
kids and tastes of fruit! Children love the delicious orange
syrup and fruit chewables that may help maintain a child's
concentration levels and brain development.
www.haliborange.com
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Teenage times
nsuring your teenager eats a healthy diet can be hard – it’s not always easy
to find out exactly what their dinner money was spent on! Hectic social lives
can also play havoc with planned meal times and can sometimes mean they
end up skipping meals. What’s more, concerns about how they look may mean
some teenagers start to diet and therefore don’t always eat all the foods vitals
for a healthy body.
E
TIME-SAVING SOLUTION
One simple way to ensure
your teenagers get all the
nutrients they need is to get
them to take a multivitamin
which helps to provide all
the essentials vitamins and
minerals.
BRAIN POWER
COST-EFFECTIVE OPTION
If your offspring live away from home
as students, pop one of the large packs
of Tesco Multivitamins in with their
belongings at the start of the year
to help make sure they get
all their vitamins and
minerals. Each great value
pack contains 360 tablets,
so you can be certain
they have enough
supplies to last the year!
It’s not just children who
can benefit from the
impact of fish oil on
concentration and coordination. With exams
an important part of
teenage life, Haliborange
TeenSense may help your teenager,
as it is specially formulated for this
age-group. It contains a 500mg daily
dose of omega 3 fish oil in a delicious
orange-flavoured chewy fruit burst
capsule to help maintain concentration
levels and learning ability.
16
SPORTS &
SUPPLEMENTS
porty people can sometimes put
a lot of pressure on their bones
and muscles, and this may result
in problems later on in life. If you’re
active, the following advice may help
maintain the condition of your body.
S
Help keep your bones in good condition
by eating lots of calcium-rich foods.
Help maintain suppleness by eating oily
fish like salmon, or consider taking an
omega supplement.
You could take Cod Liver Oil regularly it provides vitamin D, essential
for absorbing calcium and
building strong bones, and may
also help to keep joints welloiled.
TIP:
A multivitamin can
help you easily meet your
body’s daily vitamin and
mineral needs. If you’re a
man, choose one specially
formulated for men
for maximum
benefit.
Getting to grips with
Glucosamine
Glucosamine is often
recommended for people
who go running or take part
in weight-bearing games like
tennis, squash, badminton
or football.
Glucosamine is a substance made in the
body and which occurs naturally in our
joints and connective tissues.
(It is used to build and repair
cartilage.) Take a look at the
diagram opposite to see more
clearly how glucosamine is key
to healthy joints.
Because demand for glucosamine in the
body increases in people who are very
active, taking it as a supplement may
help to maintain healthy joints.
Synovial fluid - helps keep the cartilage
in good condition and contains glucosamine.
Cartilage - tissue covering and cushioning
our bone ends allowing them to move
smoothly.
Capsule - seals and protects the joint.
Ligaments - add stability and control
the amount of movement.
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YOUR BODY’S
DEFENCE SYSTEM
our immune system is what keeps your
body healthy. It is there to help fight
off infections caused by germs and
bacteria, and most of the time it manages
this without you even noticing. However,
no matter how healthy you are, you can
still catch a bug.
Y
Being busy
Whether you’re rushing around looking
after the family or feeling under
pressure at work to meet a deadline,
being busy can be a big drain on your
body. It’s all too easy to skip a meal and
survive on a coffee and a snack, meaning
your body misses out on the vital
nutrients it needs to function properly.
HELP YOUR BODY TO BEAT THE
BUSY TIMES BY FOLLOWING
THESE TIPS:
Keep a selection of healthy snacks
to hand, like nuts or raw vegetables,
so that you always have something
nutritious available to eat.
Drink plenty of water – not drinking
enough can make you feel tired. Try
to drink around two litres throughout
the day at regular intervals.
Get enough B vitamins as these help
to release energy from food.
B vitamins are found in
a whole range of foods
(see page 6) but if you’re
struggling to eat enough
of the right foods, a vitamin B
complex supplement may help.
15:45
Page 18
What can you do?
A healthy, well-balanced diet, combined with
regular exercise and adequate sleep, will help
your immune system to keep the bugs
at bay. But certain vitamins and minerals
are also essential – for example:
Young Women
hen you’re young, your body
is naturally at its healthiest, so it
is easy to live life to the full and
forget about taking care of yourself. But
healthy actions now will help you to look
and feel young well into your older years.
Vitamin C:
Our bodies can’t store Vitamin
C for any length of time, so we need
to keep replacing it on a constant basis.
Eating at least five portions of
a variety of fruit and vegetables
a day will help meet your body’s
needs.
Taking a high-strength supplement
(1000mg a day) may also help
support your immune system.
Zinc:
Helps to maintain a healthy
immune system.
Good natural sources include
meat, shellfish and milk but a
supplement is also available if
you find it hard to eat enough
of the right foods.
W
LOOKING GOOD
MONTHLY CYCLE
Every month, we know it will happen but
we still all hate those hormonal changes
that sometimes make normal rational
women angry, irrational, bloated and moody.
For many women, supplements may help
them through “that time of the month”.
What to consider:
Stay Energised
Multibionta Activate is a high performance
Probiotic Multivitamin. This unique daily
complete multivitamin formula contains
probiotics and is optimised with CoQ10 and
Ginseng to unlock energy and sustain
performance while you
get on with life in the
fast lane.
www.multibionta.co.uk
Help for a hectic,
physically demanding
lifestyle.
18
Evening Primrose Oil taken
daily may help to calm
pre-menstrual tension
by helping to balance
hormone levels.
Taking vitamin B6 or a
vitamin B complex may
also help maintain
hormone balance.
Many women become anaemic
due to blood loss, so if you
feel exhausted, taking an iron
supplement may help. Ask
your GP.
Eating a healthy, balanced diet will help
ensure your body gets all the vitamins
and minerals it needs to keep
you looking your best. But
sometimes work and other
commitments can make it
difficult to eat enough of the
right foods all the time.
Taking a multi-mineral and
vitamin supplement may help
ensure you provide your
body with the right daily
requirement of vitamins and
minerals to keep you in
tip-top condition.
TIP:
Some women suffer
from cystitis (an
inflammation of the
bladder) on a regular
basis. If this is the case
for you, talk to your pharmacist
about taking a cranberry
supplement – it may help
keep your waterworks
healthy.
19
26/10/06
15:45
Page 20
fi is a registered trademark.
Sanatogen ProNatal
MUM’S THE WORD
Pregnancy is an exciting time in anyone’s life, but dealing with
your changing needs can also be a bit scary. Good
nutrition is a vital part of a healthy pregnancy and a
healthy baby, so it is important to get the right advice.
Pregnant or breastfeeding
women should seek medical
advice before taking any
supplements – this is available
from your GP, pharmacist
or antenatal clinic.
WHAT MIGHT HELP?
If you’re trying to get pregnant
or are in the early stages of
pregnancy (under 13 weeks),
a folic acid supplement is
recommended, as it helps the
development of the baby’s spinal
cord. If you’re trying for a baby,
it is recommended that you take
400 micrograms a day.
If you are pregnant, there
is increasing evidence about the
benefits of omega 3 in babies’
brain development in the womb.
Equazen mumomega™ has
been specially developed to
ensure a proper intake, free of
vitamin A and impurities. Visit
www.equazen.com for
more information.
If you’re a new mum, providing
your body with all the right vitamins
and minerals is vital during breast
feeding. A multivitamin specially
formulated for pregnancy will help
ensure your body has all that it needs.
If you re planning to have a baby
there s something you
n tcado
It s called folic acid, and there s plenty of
it in beansprouts, carrots and apricots.
However, folic acid
alone is not enough to
maintain your health and ensure
the healthy
development of your baby.
You ll also need
plenty of other essential vitamins and
minerals such
as vitamin
B12 and iron.
This is
why it s so importantto eat a healthy,
balanced diet
something that is
not always possible with a hectic, modern
lifestyle.
Taking Sanatogen ProNata
lfi every day can
help withyou and your baby s needs before,
during and after
pregnancy. It is a
Scientifically proven to help build a
healthy baby
.
fi or to receive a copy of the leaflet,
For more information on Sanatogen ProNatal
,
please contact Bayer Consumer Health.
Tel: 0800 085 5503 or visit
Did you
know?
AVOID
VITAMIN A
Women planning a pregnancy, or
those who are already pregnant
should avoid supplements containing
vitamin A (such as Cod Liver Oil), or
foods rich in vitamin A (such as liver),
as there is a possible risk of birth
defects. An excess can also
make your morning
sickness worse.
Clearblue Folic Acid
with Omega-3 and
Ginger contains 400µg
of Folic Acid for
women who are
trying to get
pregnant, and during
the first 12 weeks of
their pregnancy.
Alternatively, Clearblue Pregnancy supplement
contains 400µg folic acid and a number of
vitamins and minerals. It has been carefully
developed to complement a healthy diet providing
you and your baby with important support when
you are trying to get pregnant, during pregnancy
through to breastfeeding.
www.Clearblue.info/uk/vitamins
21
26/10/06
15:46
1
To get the
best from any
supplement, always
ask for advice – your
pharmacist will be happy
to spare five minutes to
discuss what could
help you.
Experiment with
exotic fruit and
vegetables – there is
a huge variety in the shops
throughout the year, so
treat yourself and naturally
boost your vitamin and
mineral intake at the
same time.
2
3
TOP
TIPS
Reduce
cooking times
of fruit and
vegetables to
help preserve
nutrients.
5
Begin
the day with
fresh or dried fruit
over your cereal to
kick-start your way to
the recommended five
portions of fruit and
vegetables a
day.
7
9
Forget
faddy diets eating a balanced
diet is what is
important to help
keep you fit and
healthy.
4
for keeping
healthy
6
Invest in a
juicer - it’s a fun,
fast way to get a
good dose of vital
vitamins and
minerals.
Try
to eat more
fish - at least
two portions a
week, including
a portion of
oily fish.
Help your
body to absorb
vitamins and minerals
– don’t overdo coffee,
tea and alcohol
and try to quit
smoking.
Page 22
Look
out for easyto-read labels on
Tesco supplements it’s simple to see
which one might
help you.
8
22
Tackling
the menopause
he menopause usually occurs
for most women between the
ages of 45-55. It is a result of a
natural drop in hormones which can
affect how women look and feel.
Symptoms can include:
Hot flushes
Night sweats
Mood swings
Insomnia
T
The change to hormone levels
can also increase the risk of
osteoporosis, a disease which
makes your bones more likely
to break easily. Pick up a copy
of the Tesco Women’s Health
booklet for more information
about osteoporosis and what
you can do to help yourself.
Make
the most of a
sunny day – sunshine
is a great natural source
of vitamin D. (Don’t
forget to be safe in the
sun and put on plenty
of high-factor sun
cream.)
10
Can supplements help?
Certain supplements may help women’s
bodies to handle the menopause
effectively and without adverse side
effects - for example:
Handling hormone changes:
Evening Primrose, vitamin B6
or Starflower Oil may help
maintain hormone balance.
Keeping bones healthy:
a Calcium and vitamin D
supplement may help improve
bone density.
Tesco offers several different
multivitamins specially formulated
to make sure your body
receives the right balance
of vitamins and minerals
to help ease your
menopausal symptoms.
Ymea
is a food supplement
formulated from 3 plant extracts, Soya, Hops
and Bitter Melon to help maintain balance
and harmony during the transition into the
menopause and beyond.
26/10/06
15:46
Page 24
GROWING
OLDER
oday we’re living longer than ever
before and, as we age, our bodies
often become less efficient at
digesting and absorbing nutrients.
So, from time to time, it may be worth
getting some extra help and considering
taking certain supplements.
T
Aid for aching joints
Although there’s no medical evidence
to support it, many people find taking
a glucosamine supplement may
help to keep healthy joints supple.
Taking Cod Liver Oil may also help
keep joints healthy and supple. If, like
many people, you don’t like the
taste, it’s available in easy-to-swallow
capsules.
At Tesco you’ll find packs containing almost
a year’s supply of Cod Liver Oil capsules,
making it easy and affordable to get your
daily dose. (Larger-sized packs are also
available for other supplements.)
Hard to swallow?
If you’re having problems with
your teeth or find it hard to
swallow (common problems in
later life), you might not want
to eat much and this can make
it hard for your body to get enough
of the vital vitamins and minerals it
needs to function properly. Vitamins and
minerals specially formulated for later
life can help supply your body with what
it needs.
Consider omega
It’s not only children who can
benefit from omega-3. There is
evidence that omega-3 may also help
to keep your heart healthy.
However anyone taking the drug
Warfarin should consult their GP
before taking omega-3.
increases circulation to the extremities
including the brain which can help improve memory and
concentration and aid circulatory conditions such as
Raynauds disease. Only Ginkyo contains unique extract LI
1370 at the 120mg dosage found to be the most effective.
www.lichtwer.co.uk
26/10/06
15:46
Page 26
VEGA NUTRITIONALS
Premium Quality Vitamins, Minerals & Herbals
Developed by Pharmacists & Nutritionists
Heard about
herbal options?
erbal remedies such
as St John’s Wort,
Milk Thistle and
Echinacea, are a natural
way to manage health
issues. They are different
to other supplements as
they are based upon plant
extracts.
H
Herbal remedies may help treat a wide
range of different complaints – for
example:
Ginkgo biloba - extracted
from the leaves and nuts
of the Ginkgo biloba tree may help maintain a healthy
circulation and short term
memory.
Ginseng - sourced from
roots - a Ginseng supplement
may help increase your
body’s resistance to both
physical and mental fatigue.
Quality
Purity
Innovation
Vega products are free from artificial additives, colourings, flavours &
preservatives. In addition we avoid the use of gelatin, corn, gluten, wheat,
salt, sugar, starch, soy, yeast, dairy products & GM ingredients.
Available at larger Tesco stores
or log onto www.nutricentre.com and order on-line.
Did you
know?
Herbal remedies are available in a
variety of different forms, including
tablets, creams, ointments, capsules and
infusions. Some remedies contain single
plant extracts, whereas others are made
up of a mixture of several – talk to your
Tesco Pharmacist to find out what might
help you.
The effect of herbal remedies
may be altered if combined with
prescription drugs. Talk to your GP
or pharmacist if you’re already
taking medication. Many herbal
remedies should also not be
taken while pregnant or
breast feeding.
27

0711 TH Vitamins _2P:0711 TH Vitamins _S16

Transcription

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