Disease Proof : Disease Proof : Health & Nutrition News & Commentary : Dr. Joel Fuhrman

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Ensuring adequate intake of iodine, zinc, vitamin B12, and vitamin D through natural means is not easy, and it takes careful planning. Still, some people want to try it. If a person is adamant that they do not want to take supplements and want to attain excellent nutrition through natural means, here is what he/she needs to do:

• Get enough daily sunshine in a southern climate to obtain vitamin D needs.
• Consume a small amount of kelp regularly to ensure sufficient iodine intake.
• Consume some animal products such as nonfat dairy or fish at least every other day to assure B12 needs are met.
• Eat flaxseed or walnuts every day to potentially meet omega-3 fatty acid needs.
• Eat enough fresh green vegetables, seeds (especially pumpkin seeds), and beans to ensure adequate intake of zinc and other minerals.
• Be under the age of 65 and consume over 1600 calories per day.

With careful attention to dietary excellence and completeness, it may be possible for a person to plan an eating style that does not necessitate taking a multivitamin/multi-mineral supplement. The only problem is that vitamin B12 and vitamin D needs vary with age and from person to person. Therefore, regular blood testing is necessary to assure adequacy when supplementation is not used.

For example, even many people who eat animal products daily still require extra vitamin B12. Likewise, some people who get regular sunshine still are surprised to find their vitamin D levels are not optimal. As you get older, your intestine’s ability to absorb certain nutrients (such as vitamin B12) diminishes, making it difficult to assure adequate nutrient intake