You might not think about the food you put in your mouth, but what you eat

makes a big difference to

your health. Inside your food are many important nutrients you need to stay
healthy... The main nutrients your body needs are carbohydrates, fats, and proteins, but you
also need tiny amounts of other nutrients called vitamins and minerals. You have to eat enough - but
not too much - of each type of nutrient to stay healthy. You also need to eat the correct number of
servings from each group according to your age. Luckily, each nutrient is found in many different
foods, so you can choose healthful foods that you like. (From Why We Need Vitamins.)

Crabtree's new series, "The Science of Nutrition," provides sound information to students in Grade 5
science who are learning about human organ systems and the maintenance of a
healthy body. The six books that make up the series focus on the main nutrientsthat all people
require in order to stay alive and healthy. These are proteins, carbohydrates, fats, water and fiber,
vitamins, and minerals. Each book concentrates on one of these six nutrients and begins with
information that helps readers to know what thespecific nutrient is, the foods in which the nutrient is
contained, the quantity of the nutrient that is needed in one's daily diet, how to read food labels to
determine the quantity of the nutrient in a specific food product, and the organs involved
in the digestion of the nutrient. As factual as this may seem, the knowledge about nutrition and well-
being is not always presented as if written by an author of science textbooks. There are passages
about food allergies and the consequences of diets lacking in particular nutrientsthat will be of
genuine interest to students. There is also the occasional piece of data the will likely cause surprise
because thefragments of science knowledge provided are quite remarkable. Angela Royston, for
example, writes about water and mentions thateach person on the planet loses about 3 liters of
water every day, and that nearly half of this water is sweat, water in feces, and water vapour that is
exhaled when breathing. The other 1.5 liters is urine. Readers are also told that no one can survive
more than three days without water and that the water they drink likely contains water molecules
available to dinosaurs. In Why We Need Proteins, Royston states that there are 28 billion cells in
every 28 grams of body weight and challenges students to calculate the number of cells in
their body. Readers also learn that the cells lining the stomach have a life span of only a few days
before they are destroyed by stomach acid, and that the liver can regenerate parts that are surgically
removed. Unfortunately, most of this knowledge is presented in text boxes that are not part
of the main text.

Following the age-appropriate content of the first 39 or 41 pages of each book, the final pages
include a section on special diets, including diets for those with food allergies and diets for those
who choose not to eat certain foods for ethical reasons, as well as age-specific nutritional needs.
This is followed by two pages of "food facts and stats", a glossary of terms, suggestions for further
reading, and an index.

Interspersed throughout the 48 pages of text are colourful dialogue blurbs and text boxes
with the headings "Body Talk," "Did you know?" and, less frequently, "Try this...". The activities in
"Try this...", which can seem like an afterthought, range from keeping a daily food journal for a week
and developing a day's diet for someone with celiac disease to making a vitamin-rich fruit, yogurt,
and granola parfait and removing the iron used to fortify dry cereal. As with other Crabtree
publications, stock photographic images and diagrams from Shutterstock illustrate all but the final
three or four pages of each book. The cover images and a number of the images within the texts are
of women and men older than the 10 to 13-year-old girls and boys for whom the series has been
written. Upon first reading, I found this odd but have come to believe that the authors and series
editor may have decided to focus on eating for well-being, which has no age limit.
There's a cupboard in my kitchen bursting with boxes of vitamins that I take, when I remember,
several times a week. My attitude to vitamins is like that of many of my girlfriends: fish oil is good for
my brain, so I force it down when I can, then a little bit of vitamin C because, like omega-3, that is a
no-brainer. I might add a handful of evening primrose, for PMT, and St John's Wort, because it's
simpler than Prozac.

I'm not sure how effective any of these supplements really are, though. With their promise of a
healthier life, it's tempting to scoop them up by the armful every time I go to the chemist's. But how
many do I really need? And because I eat a healthy diet, won't I get most of the nutrients I need from
food? Some nutritionists claim no. "Today, it's impossible to get every vitamin you need from food,
as our soil has become so depleted and the storage methods of various food products drain their
nutritional content," says Maureen Houston, a nutritionist at the homeopathic Summertown Clinic in
Oxford. Others say there is no evidence for that. Supplements can help counteract the deficiency,
but how effective they are also depends on the quality. Synthetic vitamins provide nutrients in a
partially isolated state, which means the body finds them harder to absorb.

Food-state vitamins, those that are bonded to actual food, are usually more effective, but
finding the right product can still be difficult. One way forward is to take a good-quality daily
multivitamin. Try All Natural Perfectly Balanced, by the Natural Nutrition Center, or Natrol's My
Favorite Multiple Energizer. Beyond that, it's important for women to take the right vitamins for their
age to support thechanges their bodies experience through the decades. And just as a dress from
Whistles is going to make you feel better than a knockoff from Primark, investing in your health by
purchasing highquality, pure-food supplements could just change your life.

TWENTIES

During your twenties, a high-quality multinutrient should provide the body with optimal doses of
all the vital vitamins and minerals. However, the hormonal changes you experience in your late
teens and early twenties often results in bad skin. Vitamin A helps ensure healthy cell regeneration
by toughening the outer cell layers, thereby reducing the risk of acne and spots. Vitamin A deficiency
has also been linked to a lower resistance to infection. Oily fish, such as mackerel, sardines and
tuna, is a good source of vitamin A, as are leafy green vegetables, and carrots and tomatoes provide
carotenes, which are converted into vitamin A by the body.

Blood loss during menstruation, and the effect of dieting, which is common in this age group,
means that iron deficiency is relatively common in women in their twenties. This can lead to
anaemia, resulting in fatigue and weakness. Iron can most easily be obtained from animal sources,
especially liver and red meat, or plant sources such as spinach and broccoli, although they're less
easily absorbed like this. Constipation or diarrhoea are often the unfortunate side effects of many
synthetic iron supplements. Iron Bisglycinate, by HealthAid, however, is gentle on the stomach and
contains extra vitamin C to enhance absorption.

Magnesium is an essential mineral in many enzyme processes carried out by the body. Deficiencies
can occur from the teens onwards, leading to PMT, fatigue and migraines; there is apparently even a
link with ME. Dyno-Mins Magnesium, by Nature's Plus, can be taken daily with food. Dietary sources
include leafy green vegetables, whole wheat, rye, soya beans, figs,

THIRTIES

Our vitamin requirements change slightly at this age, when many women are
undergoing the gruelling effects of pregnancy, childbirth and motherhood. Folic acid is an essential
part of a healthy pregnancy, lowering the risk of neurological problems
in the foetus. Therecommended daily dosage is 400mg for maximum absorption. The best food
sources are asparagus, beans, brown bread and fortified cereals.

Calcium is another important supplement to take during times of pregnancy and lactation
for the optimal function of nerves and for blood clotting. More than 99% of calcium in the body is
contained in bones and teeth. Bone tissue is constantly being built up and broken down, so
maintaining healthy calcium levels is critical. It is found in milk and dairy products, as well as
broccoli, kale, cabbage and tinned fish such as sardines. Bone Restore, by Life Extension, contains
three types of calcium as well as cofactoring nutrientssuch as vitamin D, which enhances absorption.

FORTIES

During our forties, vitamin requirements change again. It is vital to increase antioxidant vitamins
such as C and E, as well as D to aid the absorption of calcium to help protect against joint and bone
degradation. Antioxidant vitamins also protect the body against problems with cardiovascular health,
as well as protecting the skin against free-radical damage, a big factor in ageing of the skin
and the body's glands.

You should take a vitamin C supplement at this stage of life, but as many of them are acidic, little
of the dose is actually absorbed, because the body is an alkaline environment. Unique C, by
Foodscience of Vermont, is a nonacidic option, enhanced with bioflavonoids to increase absorption.
Common food sources include peppers, broccoli, brussels sprouts, citrus fruits and leafy green
vegetables.

Vitamin D is another essential supplement at this age -- a deficiency has been linked to virtually
every age-related disorder. It plays a vital role in preventing and combating infections, suppressing
inflammation and metabolising glucose, as well as being involved in theproduction of antistress
hormones. It is estimated that half the population is vitamin-D deficient.

"I would recommend a minimum dose of 25mcg of vitamin D3 [cholecalciferol] daily," says Shabir
Daya, a pharmacist at Victoria Health, "although there are many practitioners advocating
double that amount."

Fortified margarine, eggs, oily fish and meats may also provide vitamin D, but it's clear that this is not
enough and that it may be prudent to expose unprotected skin to the sun for between 15 and 20
minutes per day. While PMT and migraines may start to be a less dominant feature of a woman's life
at this stage, a magnesium supplement may still be required for the hormonal changes precipitated
by the menopause looming on the horizon; it also aids bone health. Leafy green vegetables,
spinach, artichokes and cashew nuts are excellent natural sources. Also important for hormonal
changes is vitamin E, found in wheatgerm, bran and oily fish.

FIFTIES

Women at this age should continue to take the same supplements as in their forties, and increase
vitamin E, an excellent free-radical scavenger that helps to protect all the tissues of the body,
particularly cardiovascular, nervous and immune systems, as well as theeyes, joints and skin.
Vitamin E can also aid circulation, helping with problems commonly associated with this age group,
such as Raynaud's disease, oedema or water retention, hot flushes and cramping. Try Vitamin E-
400 Softgels, by Lifetime Vitamins. Dietary sources include almonds, peanuts, seeds, whole grains
and spinach.

SIXTIES AND BEYOND

During our sixties and beyond, women should take supplements to help to maintain the levels of
calcium and vitamin D in the body. "I would also recommend zinc supplements and vitamin B12,"
Daya says. "Zinc is considered the 'traffic policeman' of the body, taking
vital nutrients to the tissues that need it the most. It also helps to speed wound recovery, which is
often a problem as you get older, and is a key mineral for immune health."

Researchers also estimate that more than 40% of the adult population may be vitamin-B12 deficient,
while 20% of over-65s may have severe B12 deficiency. Getting B12 from diet may be the obvious
solution, but it's not a straightforward one. Even in healthy individuals, the body's ability to obtain it
from food sources declines with age, and the use of widely prescribed drugs to reduce stomach acid
may magnify the risk of B12 deficiency. Eligen B12, by Life Extension, is a good supplement.
Vitamin B is found in various meats, milk and eggs.

victoriahealth.com

BRANDS YOU CAN TRUST

Not all supplements are the same, so it's essential you get them from a trusted source The Natural
Nutrition Center Specialist products, including excellent multivitamins derived from real food Natrol
Manufacturers of high-quality vitamin supplements Higher Nature Manufacturers of True Food range
-- food-state single and multinutrient supplements Nature's Plus Specialises in energising
supplements Life Extension Pioneering research-based nutraceuticals