SUPPLEMENTING WITH VITAMINS AND MINERALS: IS IT NECESSARY FOR YOU?
Overcooking
Lengthy cooking or re-heating of meat and vegetables can oxidise and destroy heat susceptible vitamins such as the B group, C, and E. Boiling vegetables leaches the water soluble vitamins B group and C as well as many minerals. Light steaming is preferable. Some vitamins, such as vitamin B6 can be destroyed by irradiation from microwaves. Food storage
Freezing food containing vitamin E can significantly reduce its levels once defrosted. Foods containing vitamin E exposed to heat and air can turn rancid. Many common sources of vitamin E. such as bread and oils are nowadays highly processed, so that the vitamin E content is significantly reduced or missing totally, which increases storage life but can lower nutrient levels. Vitamin E is an antioxidant which defensively inhibits oxidising damage to all tissues. Other vitamin losses from food preserving can include vitamin B and C.
Convenience foods
A diet overly dependent on highly refined carbohydrates, such as sugar, white flour and white rice, places greater demand on additional sources of B group vitamins to process these carbohydrates. An unbalanced diet contributes to such conditions as irritability, lethargy, and sleep disorders.
Antibiotics
Some antibiotics, although invaluable in fighting infection, also kill off friendly bacteria in the gut, which would normally be producing B group vitamins to be absorbed through the intestinal walls. Such deficiencies can result in a variety of nervous conditions, therefore it may be advisable to supplement with B group vitamins when on a lengthy course of broad spectrum antibiotics.
Food allergies
The omission of whole food groups from the diet, as in the case of individuals allergic to gluten or lactose, can mean the loss of significant dietary sources of nutrients such as thiamine, riboflavin or calcium.
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