Fighting the effects of aging: diet, exercise and supplements keep cells fit

Vegetarian Times, Oct, 2002 by Marshall Jr. Norton

Vitamin A. Found in dairy products and eggs, vitamin A primarily promotes eye health. It's also useful in helping the skin retain moisture and keeping the cells that line the digestive and urinary tracts healthy. And it guards against infection by boosting the immune system and protecting men from the risk of developing prostate cancer.

Vitamin B1. Thiamine, found in beans and peas, fish, whole grains, nuts, oatmeal, plums, raisins and many vegetables, is crucial for energy production and nerve function. It helps keep you mentally sharp and elevates your mood. The vitamin also promotes heart muscle function.

Vitamin B2. Riboflavin promotes skin and eye health. Found in dairy products, eggs, whole grains, nuts and many vegetables, the vitamin reduces levels of homocystine, an amino acid that damages arteries.

Vitamin B3. Niacin, found in beans, peas, dairy products, eggs, fish and nuts, ensures that your nervous and digestive systems work properly. It also lowers levels of low-density lipoprotein (LDL) cholesterol--the "bad" cholesterol--and triglycerides.

Vitamin B6. Pyridoxine supports heart health and helps balance fluid and electrical functions in the nerves and heart. Found in bananas, brown rice, cabbage, carrots, whole grains, nuts, soybeans and wheat germ, the vitamin counters carpal-tunnel syndrome and related conditions.

Vitamin B12. When consumed with folate (see next page), cobalamin has been shown to reduce the risk of cancer and heart disease. People absorb less cobalamin from foods that contain the vitamin--dairy products and fish--as they grow older. Vitamin B12 deficiency has been linked to hearing loss and Alzheimer's disease.

Vitamin C. Found in berries, broccoli, cantaloupe, citrus fruits, leafy greens, green peppers and tomatoes, this is the most effective water-soluble antioxidant. It's been linked to reducing the risk of cancer, heart disease and stroke, and is an important nutrient for maintaining strong blood vessels, skin and bones. Like vitamin B3, vitamin C also lowers LDL cholesterol.

Vitamin D. Found in egg yolks and also produced by the skin when it is exposed to sunlight, vitamin D improves the absorption of calcium, thus lowering the risk of osteoporosis.

Vitamin E. Another LDL cholesterol fighter, vitamin E can be found in almonds, brown rice, oatmeal, peanuts, plant oils and wheat germ. High levels of vitamin E can reduce the risk of cataracts and degeneration of a part of the eye called the macula, which can lead to blindness.

Carotenoids. Beta-carotene is an antioxidant that supports the immune system. Your body converts beta-carotene into vitamin A. Found in apricots, cantaloupe, carrots, pumpkin, sweet potatoes and green leafy vegetables, beta-carotene may lower the risk of certain types of cancer. People who develop rheumatoid arthritis also tend to have lower levels of beta, carotene in their bodies.

Coenzyme Q-10. Every cell in your body needs this nutrient--a powerful antioxidant--in order to produce energy. CoQ-10 deficiency can lead to cardiovascular problems such as angina, hypertension and congestive heart failure. Supplements of CoQ-10 are often recommended for people with diabetes and gum disease.