Trans fat is derived from a chemical process known as "partial hydrogenation", which is the process of converting liquid oils to a semi-solid form. Trans fat, like saturated fat, has been shown to raise blood LDL-cholesterol levels. LDL-cholesterol is a risk factor for coronary heart disease. Unlike saturated fat, trans fat also reduces blood HDL-cholesterol (a good fat in the blood). Reduced HDL-cholesterol is a risk factor for heart disease. Most Canadians should reduce their intake of saturated and trans fats because they increase risk factors for heart disease. Saturated fat and trans fat have one combined % Daily Value in the Nutrition Facts table because both types of fat have negative effects on blood cholesterol levels.

The length of time you will require dietary supplementation depends on the reason you are taking them, e.g. if your diet is deficient in iron, you will require iron supplementation until your blood tests are normal. After which time if you have increased your intake of iron containing foods, ongoing supplementation won't be necessary. However, if you are on medication that effects nutrient levels or you have a specific health problem, ongoing supplementation maybe beneficial. If you have any doubts about what you are taking, we suggest you consult a naturopath or contact the company whose products you are taking.

It has long been thought that dietary supplements are not needed by people who eat varied diets. However, in the past 10 years there is increasing nutritional research showing the potential benefits of nutrients above the RDA's in reducing the risk of diseases not recognised as classic deficiency diseases, e.g. Calcium 1000mg-2000mg: Slows the decline of bone density, reducing the risk of osteoporosis. [Calcium RDA is 800mg]. Folic Acid 400mcg+: Before conception and in early pregnancy decreases the risk of baby developing neural tube defects, e.g. spina bifida. Vitamin E 400iu daily or greater, significantly decreased low density lipoprotein (LDL) cholesterol oxidation in blood compared with 200iu or less of Vitamin E which showed no such effects. Vitamin E 400iu-800iu daily showed a significant decrease of non fatal heart attacks in people who were at high risk. [Vitamin E RDA is 10iu]. Selenium 200mcg daily significantly decreased total incidence and lung cancer deaths and total colorectal and prostate cancer incidence. [USA RDA is 70mcg. No NZ RDI has been established]. "From: Vitamins and Minerals: efficacy and safety - John N Hathcock. American Journal of Clinical Nutrition".

Dietary supplements are best taken just after a meal with either water or fruit juice.

Most supplements are best taken straight after a meal. Sicne they are concentrated, they should be mixed with food in your stomach. Herbs are best taken 20 minutes before a meal if taken to improve digestion or otherwise 20 minutes after meals. Amino acids should be taken between meals for increased absorption. Minerals such as Calcium and Magnesium, which have natural relaxing properties, are best taken with water or fruit juice on an empty stomach before bed. If you require Calcium, Iron and Zinc, take all 3 at separate meals to avoid competition for absorption.

Vitamin and mineral deficiencies adversely affect our health. Initially, the deficiency reduces our tissue stores leading to reduced enzyme activity and causing abnormal metabolism as vitamins and minerals are essential for enzyme activation. As the deficiency progresses there can be unspecific changes occurring such as reduced immunity, fatigue, or changes in behaviour such as irritability or depressed feelings. Ultimately classical deficiency signs and symptoms occur such as broken blood capillaries, easy bruising, bleeding gums (Vitamin C) and if deficiency continues physiological changes resulting in death can occur, as occurred in scurvy. Today it is rare to see cases of scurvy because most people get some Vitamin C in their diet. However, it is not uncommon to see clinical signs occurring as a result of insufficient Vitamin C as caused by reduced dietary intake of fresh fruit and vegetables or as a result of increased need for Vitamin C caused by smoking or medications such as Prednisone. Not only do our food choices affect our nutrient intake, but also agricultural methods, food storage, processing and meal preparation. Our lifestyle choices e.g. smoking, alcohol or endurance sports as well as the presence of any health condition or regular use of medication, e.g. contraceptive pill, affect our particular need for specific vitamins and minerals.

Conventional foods are foods that are not dietary supplements. A dietary supplement is a product taken by mouth that is intended to supplement the diet and that contains one or more "dietary ingredients." The "dietary ingredients" in these products may include * vitamins * minerals * herbs or other botanicals * amino acids * or other substances found in the human diet, such as enzymes. Dietary supplements must be labeled as such, and must not be represented for use as a conventional food or as the sole item of a meal or the diet. One way to distinguish dietary supplements from conventional foods is by looking at the nutrition information on the label of the product. Conventional foods must have a "Nutrition Facts" panel on their labels, but dietary supplements must have a "Supplement Facts" panel. Research: by FDA ( U S FOOD & DRUG ADMINISTRATION)

Green leafy vegetables such as kale are as good or better than milk as calcium sources. Other good sources include: White/Wholemeal bread, Taco Shells, Oats, Soy beans, Tofu, Almonds, Brazil Nuts, Pistachios, Sunflower Seeds, Sesame Seeds, Flax Seed, Carob, Carrots, Cabbage, Garlic, Parsley Spirulina, Chives, Seaweed, Cauliflower, Okra, Cassava, Figs, Papaya, Rhubarb, Molasses...

Dried fruits, whole grains (including wholemeal bread), nuts, green leafy vegetables, seeds and pulses (chickpeas, baked beans, lentils etc) are rich sources of iron. These foods are generally consumed in reasonable quantities so can provide a good proportion of daily iron requirements. Also of relevance are parsley, watercress, edible seaweeds and black molasses, although none of these are usually consumed in large quantities. Iron is absorbed less well from plant based foods than from meat, as it is in the non-haem form, but it's absorption is improved by the presence of Vitamin C, malic acid and citric acid. Good Vitamin C sources are green leafy vegetables (including cauliflower), citrus fruits, mangoes, tomatoes and potatoes. Citrus fruit is also a source of citric acid, whilst malic acid is found in apples, plums and pumpkins (amongst other foods). Phytates (such as in nuts, grains and seeds) can reduce iron absorption, as can tannins (from tea). Generally, because of the high dietary intake of iron rich foods in a balanced vegan diet, these two negative factors are not usually a problem but iron deficiency can occur as a result of heavy menstruation. Vegan Nutrition (Gill Langley, The Vegan Society, 1995) lists "dried fruits, whole grains (including wholemeal bread), nuts, green leafy vegetables, seeds and pulses" as rich plant food sources of iron. The absorption of iron is enhanced by the presence in the same meal of vitamin C (plentiful in fruits and vegetables), but can be reduced by tannins (from tea) and phytates (from nuts, grains and seeds). The use of iron cookware can also increase iron intake...

Vitamins and minerals are essential nutrients that our body requires daily in order to function normally. A well balanced diet fulfills the requirement of the necessary levels of vitamins and minerals that are beneficial for a healthy body. Many people, especially kids have a nagging question at the back of their minds why do we need vitamins and minerals? This article will help solve the age old query why do we need vitamins and minerals? Vitamins are complex organic molecules that are required to carry out the normal functions of our body. Minerals are the basic components of all matter and are essential in building the body cells. Therefore, minerals are called as building blocks of the body. The body needs vitamins and minerals in order to grow and develop. Each vitamin and mineral has a specific role to play in the human body. Let us answer our basic question, why do we need vitamins and minerals? VITAMINS & MINERALS: It is very important to first understand how our body works. Everyday our body manufactures 200 billion red body cells and every 120 days our blood supply is totally replaced. Every 1-3 months our skin regenerates and our bone structure is destroyed and rebuilt within 90 days. Thus, to carry out this major rebuilding of the body, vitamins and minerals are very essential. The answer to the question why do we need vitamins and minerals can be answered as follows: VITAMIN BENEFITS: Vitamins are divided into two types: fat soluble and water soluble. Fat soluble vitamins are stored in the fat tissues and liver. They can remain in the body up to 6 months. When the body requires these minerals, they are transported to the area of requirement within the body with help of special carriers. The fat soluble vitamins include vitamin A, D, E and K. Water soluble vitamins are not stored in the body like the fat soluble ones. They travel in the blood stream and need to be replenished everyday. Water soluble vitamins include the vitamin B group and vitamin C. Vitamins have specific role to play in the natural wear and tear of the body. There are many vitamin benefits that have a major impact on our overall health. The various vitamin benefits are as follows: VITAMIN A BENEFITS: Vitamin A helps in keeping the skin and hair healthy. It also prevents blindness. It is a powerful antioxidant and keeps the immune system healthy. It is also essential for bone growth. VITAMIN B BENEFITS: Vitamin B is a large family of vitamins. The different members of this large family are vitamin B12, B1, B2, B3, B6, niacin, biotin, folic acid and pantothenic acid. Vitamin B is important for cell repair, digestion and production of energy. It is also essential for normal red blood cells production. VITAMIN C BENEFITS: Vitamin C helps in reduction of cholesterol levels and regulation of blood pressure. Iron is absorbed in the body with the help of vitamin C. Vitamin C is beneficial in healing wounds and it is very important for a healthy immune system. Vitamin C helps the body fight against any pathogenic infection or illness. It also aids in collagen formation. In fact, Vitamin C is the most powerful antioxidant. VITAMIN D BENEFITS: Vitamin D is crucial for development and maintenance of healthy bones and prevention of osteoporosis. It is also important for strong and healthy teeth. VITAMIN E BENEFITS: Vitamin E is the most essential vitamin for the human body. Vitamin E is essential for growth of the body. It helps in maintaining healthy cells and tissues. It also promotes healthy functioning of eyes, liver and skin. It plays a major role in prevention of external damage to the lungs by air pollutants. It is also important in the production of red blood corpuscles. It prevents prostrate cancer and heart disease. It plays a major role in development of the immune system. It protects DNA, fats, cell membranes and enzymes from damage. Vitamin E acts as an anti-blood clotting agent. VITAMIN K BENEFITS: Last but not the least, vitamin K helps in prevention of Alzheimer's disease in old people. It is very important in clotting blood in case of bleeding. It also helps in proper functioning of the kidney and bone calcification. MINERAL BENEFITS: Minerals are as important as vitamins in the development of our body. They are known as 'spark of life' as they have a multi-functional role in our body. They are found in cells, tissues, organs, in fact, the whole body. There are two types of minerals - essential minerals and trace elements. Essential minerals include calcium (Ca), iron (Fe), magnesium (Mg), phosphorous (Ph), potassium (K), sodium (Na) and sulfur (S). The trace elements are required in very minute quantity than vitamins and minerals. They include boron (B), cobalt (Co), copper [C], chromium (Cr), fluoride (F), iodine (I), manganese (Mg), molybdenum (Mo), selenium (Se), silicon (Si) and zinc (Zn). CALCIUM: Calcium helps in building strong bones and teeth. It is also essential for the nervous system and muscles. CHROMIUM: It is essential in increasing the effectiveness of insulin during metabolism. You should try to include foods containing chromium in your diet. COPPER: Copper along with vitamin C is needed for healing wounds. It also plays a role in formation of blood cells. IODINE: It plays an important role in the prevention of Goiter. Iodine is required by the thyroid gland in order to carry out its metabolic functions effectively. IRON: Iron is the most important component of blood. Iron acts as an oxygen carrier supplying it to the various parts of the body. It is also essential in the production of blood. MAGNESIUM: Magnesium acts as an intermediate for utilization of carbohydrates, fats and proteins in the body. MANGANESE: Along with calcium, manganese is required for production of sex hormones and development of the skeletal system. MOLYBDENUM: Molybdenum is very important as it helps transporting iron from the liver into the body. POTASSIUM: Potassium is necessary for building a healthy nervous system, heart, muscle and kidneys. SELENIUM: Selenium plays a role in maintaining the elasticity of the arteries and tissues. ZINC: Zinc is required for proper healing of the wounds. Minerals play an important role in catalyzing or activating an enzyme in the body. If there is deficiency of any mineral, it may lead to acute or chronic ailments. Decrease in potassium and magnesium may lead to heart attacks. Minerals help in prevention of osteoporosis, cancer, arthritis, goiter, gastrointestinal problems, periodontal disease and anemia. Potassium, sodium, iron and calcium phosphates are essential in nerve formations. Minerals are needed for controlling body fluids inside and outside the cells. In fact, they help in converting the food into energy. If even a single mineral is deficient in the body, the normal functioning of the body cells gets hampered. Proteins, carbohydrates, fats and vitamins are rendered useless if there are no minerals to catalyze the chemical molecules in the body. Thus, without the minerals body cannot function normally. The above information proves that vitamins and minerals are an absolute necessity for building a healthy and ailment free body. Due to irregular eating habits and junk food diets, people, especially children are missing out on the essential vitamins and minerals necessary for growth and development. Thus, it is very important to maintain a healthy and balanced diet in order to obtain the maximum vitamins and minerals required by the body. There are many vitamin supplements available in the market to overcome the vitamin deficiency. But one should keep in mind that overdose of vitamins and minerals can prove to be toxic to our body. Therefore, before starting on any vitamin and mineral tablets consult a medical practitioner for advice. I hope this has solved your query 'why do we need vitamins and minerals?' So next time you are asked to eat your salad, don't squirm, it's packed with vitamins and minerals. By Batul Nafisa Baxamusa

A dietary supplement, also known as food supplement or nutritional supplement, is a preparation intended to supplement the diet and provide nutrients, such as vitamins, minerals, fiber, fatty acids, or amino acids, that may be missing or may not be consumed in sufficient quantities in a person's diet. Some countries define dietary supplements as foods, while in others they are defined as drugs or natural health products. In other words, Products that contain one or more ingredients (such as vitamins, minerals and herbs) that are intended to supplement the diet, and are in the form of a tablet, capsule, powder or another preparation that is not a conventional food are called Dietary Supplements.