In the last few years scientists have begun to link vitamin and mineral intake to the prevention of certain chronic illnesses. The most promising health benefits may come from a relatively unknown B vitamin called folate and a group of vitamins, minerals and compounds called antioxidants. This group of nutrients may help prevent heart disease, cancer and a variety of other serious illnesses.

  As cells function through ordinary metabolism, they can be altered in a process called oxidation. This process produces compounds called free radicals that can damage and age the cells. Antioxidants are believed to neutralize these free radicals and slow down or prevent oxidation. The vitamins, minerals and compounds of the antioxidant family include vitamins C and E, zinc, selenium, magnesium, copper, melatonin and beta-carotene.

When oxidation occurs in the blood, it can cause the harmful low density lipoprotein (LDL) cholesterol to stick to the lining of your arteries, causing arterial and cardiovascular disease. Some studies have indicated that vitamin E may prevent the oxidation of LDL. When coupled with vitamin C, vitamin E is thought to work even better. Good sources for vitamin E are found in "vegetable oils such as soybean, corn, cottonseed and safflower, and is also found in margarine, salad dressing, nuts, wheat germ and leafy-green vegetables." *

Antioxidants also are being researched as a way to protect against diabetes, relieve arthritis, fight asthma and slow the effects of Parkinson's and Alzheimer's diseases.

 Folate is a B vitamin found in kidney beans, nuts, seeds, liver, citrus fruits and dark green, leafy vegetables. The vitamin is most commonly referred to as folic acid, which is actually a synthetic form of folate found in vitamin supplements and fortified grain and cereal products. 

Both forms of the vitamin have been linked to the prevention of spinal cord birth defects such as spina bifida and anencephaly. The Centers for Disease Control and Prevention (CDC) estimate that each year 4,000 babies are affected by these spinal cord birth defects; however, if all women of childbearing age would take 400 mcg of folic acid daily, the CDC estimates such birth defects could be decreased by 50% to 70%. 

Although folic acid is most often associated with the prevention of birth defects, it also may play a part in preventing coronary heart disease. Folic acid intake has been linked to the reduction of the amino acid homocysteine in the blood. High levels of homocysteine can allow fatty deposits to clog arteries and promote blood clots.

Studies also have suggested that folic acid may prevent colorectal cancer, protect against leukemia, slow Alzheimer's disease and enhance the positive effects of chemotherapy. 

  Even though physicians recommend that all women of childbearing age take a daily folic acid supplement to prevent birth defects, it's always best to try to get your other vitamins and minerals from your diet first. Fruits, vegetables and whole grains not only contain antioxidants, but also valuable compounds such as phytochemicals and fiber that are not found in supplements. Before taking a supplement, discuss your diet, risk factors and possible medication interactions with your family physician.

* The American Dietetic Association's Food & Nutrition Guide, Roberta Larson Duyff, Chronimed Publishing.