
DATE: Saturday, March 29, 1997              TAG: 9703280061

SECTION: DAILY BREAK             PAGE: E1   EDITION: FINAL 

SOURCE: BY PAT DOOLEY, staff writer 

                                            LENGTH:  127 lines

AUTHOR SAYS EXTRA VITAMINS CAN HELP ENSURE OPTIMAL HEALTH<

GIVEN THE choice, most of us would rather munch a doughnut than a whole-wheat bagel. Chomp on french fries, not broccoli. Guzzle soda instead of nonfat milk.

As a result, says registered dietitian Elizabeth Somer, most of us also face marginal nutritional deficiencies that sap our energy, diminish our performance and put us at risk for disease, including osteoporosis and cancer.

Somer, dietitian for television's ``Good Morning America'' and author of five books about nutrition, has a suggestion: Take a multiple vitamin.

She was in Chesapeake this week to speak to about 130 members of the Tidewater Nutrition Council.

Eating a balanced diet, Somer told them, is a start. But it's not enough to ensure optimal health.

Most Americans, she said, also need a multiple-vitamin supplement - despite longtime advice from many health professionals that eating a balanced diet is insurance enough.

Studies show that only about 40 percent of the foods we choose come from nutrient-rich sources, such as fresh fruits, vegetables and whole grains, Somer said.

Women consume two or three fruits and vegetables a day; men choose fewer. We need six or seven, she said.

Most Americans eat about one whole grain a day, she said. We should aim for nine to 11.

Consequently, Somer said, about 90 percent of us don't take in sufficient amounts of chromium; 80 percent come up short for vitamin B6; 75 percent for magnesium; 68 percent for calcium; 70 percent for iron. The list goes on.

Research shows that even if we ate ``perfectly,'' following the USDA Food Guide Pyramid, we would need up to 4,000 calories a day to achieve optimal health and disease prevention, Somer said.

That amount of food would make most people obese, she said.

Most at risk for marginal deficiency are women who are premenopausal, senior citizens and children.

The average American woman, for instance, eats only about 1,600 calories a day - not enough for even a child's prime nutrient needs, Somer said.

About 80 percent of premenopausal women are iron-deficient, she said.

Somer calls it ``The Iron Epidemic.'' That doesn't mean they suffer from anemia, Somer explained. Anemia, which is the end stage of iron deficiency, afflicts about 10 percent of premenopaual women.

Early signs of low iron include fatigue, poor concentration and increased susceptibility to colds, Somer said.

``A lot of women are out there feeling tired all the time and grabbing a cup of coffee, not realizing it's an iron issue,'' Somer said.

A simple serum ferritin test can uncover an iron problem, Somer said. It's one of the few marginal deficiencies a test can detect.

Men, who eat more red meat than do women, generally are not at risk for low iron, she said.

But more and more studies show our diets are to blame for marginal deficiencies in many nutrients - calcium, vitamin E, vitamin C - and the onset of slowly developing conditions such as cancer, heart disease, arthritis and cataracts.

We eat for convenience and taste, often choosing processed, quickie foods high in fat or sugar, Somer said, adding, ``People don't instinctively crave good, nutritious food.''

The average American eats about 34 percent of calories from fat. Sugar consumption is at an all time high - about 150 pounds per person.

Children are eating worse than ever, raising their risks for disease in adulthood, Somer said.

Many of the maladies, such as cataracts, once were considered consequences of aging, Somer said.

Not so anymore, she said. Research points to diet.

Studies have shown relationships between vitamin E and heart disease, vitamin C and cancer, for example. Along with beta carotene, these antioxidant vitamins may even help slow the aging process. And newly identified plant compounds called phytochemicals are believed to aid the immune system.

Food is even believed to affect the brain's neurotransmitters, such as galanin and serotonin, and play a part in moods, Somer said.

Nutrition has entered a new era, she said, as exciting as the early 20th century discovery of vitamins.

At that time, supplements were associated with late-stage deficiencies resulting in diseases like scurvy and beriberi, she said.

In the 1940s, the government set RDAs, or minimum daily allowances, to prevent severe deficiencies, she said.

The RDAs are re-established every decade and are under examination now.

Somer thinks by next year, we may see new daily allowances for three ranges: to offset clinical deficiencies, to maintain health, and to prevent degenerative diseases.

``Look to see major changes,'' she said, ``because of evidence linking nutrients to diseases never considered before.'' ILLUSTRATION: HENRY HOLT AND CO.

Elizabeth Somer, author of five books about nutrition, with her

children. She spoke this week in Chesapeake to the Tidewater

Nutrition Council.

Color photo

Book Jacket

Graphic

CHOOSING A SUPPLEMENT

Studies show that people who use supplements are healthier than

people who don't, said Elizabeth Somer, registered dietitian for

``Good Morning America'' and author of five books on nutrition.

Following the USDA Food Guide Pyramid is a good place to start,

Somer said. But most people also would benefit from a multiple