Health Nutrition
Whatever food supplement you decide to take, ask your local Careway pharmacist to recommend the right product for you and for details of how to take them
Do you need a supplement?
Vitamin D The Department of Health advises everyone – including pregnant and breastfeeding women – to consider taking a daily supplement containing 10mcg vitamin D during the autumn and winter, because the sun isn’t strong enough at that time of year for your body to make its own supply. Some people are also advised to take a vitamin D supplement throughout the year if they don’t go outdoors often or they cover up most of their skin when out in the sun. If you have dark skin and originate from an African, African-
Caribbean or south Asian background you may also not get enough vitamin D from sunlight, and should also consider taking a supplement all year round.
Folic acid If you’re pregnant or trying for a baby health, experts advise that you take 400mcg folic acid supplement daily from the time you stop using contraception until you’re 12 weeks pregnant to help prevent birth defects. If you have a family history of conditions such as spina bifida (neural tube defects) you may need a higher dose.
B12 As this isn’t found naturally in plant-based foods, people who are following a vegan diet may not get enough vitamin B12. However, take care, as taking too much B12 could be harmful
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Potassium Why do you need it? Potassium is important for your heart as it helps the muscle to work properly. It’s also needed to control the balance of fluids in your body.
Where can you get it? Lots of foods contain potassium, including fruit (bananas are a good example), some vegetables, nuts, seeds, pulses (beans, peas and lentils), meat, fish and shellfish.
Selenium Why do you need it? Selenium is important for a healthy immune system and helps prevent damage to cells and tissues.
Where can you get it? Brazil nuts are a good source of selenium. You can also get it from fish, meat and eggs. According to the NHS, if you eat meat, fish or nuts, you should be able to get all the selenium you need from your diet.
Zinc Why do you need it? Zinc helps wounds to heal. Your body also needs it to process protein, fat and carbohydrates from the food you eat, and to make new cells and enzymes.
Where can you get it? Get your daily dose of zinc by eating foods such as meat, dairy foods, shellfish, cereals and bread.
10 All About health
(according to the NHS taking 2mg or less a day of vitamin B12 in supplements is unlikely to cause any harm).
Iron You should be able to get all the iron you need from your diet, even if you don’t eat meat. However if you’re a woman who has heavy periods, you may need to take an iron supplement because the extra blood loss can increase your risk of developing anaemia.
Whatever food supplement you decide to take, ask your local Careway pharmacist to recommend the right product for you and for details of how to take them. Taking too high a dose for too long a period could be harmful, so always speak to your pharmacist for more advice. Find our nearest Careway pharmacy at
www.careway.co.uk/find-a-
pharmacy.
Vitamins and
supplements Keep up with all the latest news about vitamins and supplements at
www.careway.co.uk/ health-zone/vitamins- and-supplements/
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