The per capital consumption of fresh fruits and veggies is still increasing in most countries and research shows that regions, countries and farmers are now specializing on certain high-yield crops, forming new cooperatives and providing the retailers and customer with specific produce.

Look around at our regional stores. The produce sections have almost become global. And what this means healthwise is greater access to natural vitamins and nutrients that just five years ago were not so easily at our fingertips.

But we are a picky society of eaters by nature, and even many health-conscious people fail to eat at least five servings of fruits and vegetables each day. Just think: with the speed and stress of modern life, along with the pollution and consumption of process foods, we should probably take in a little more vitamins than just enough.

Extreme vitamin deficiencies are not common in industrialized nations, but there are a whole range of unspecific illnesses and ailments that are associated with inadequate amounts of vitamins. For example, if you have skin and hair problems, frequent infections and headaches, tiredness and lethargy, these are early warning signs.

More apparent conditions or lifestyle habits also hint at the need of supplements—if you don’t eat well, you are on a low-calorie diet, or you have a metabolic disease, like diabetes.

The human body cannot produce vitamins on its own; good health begins with good nutrition, and adequate supplies of essential vitamins are necessary for growth and the rigors of daily life. The fat-soluable vitamins—A, D, E, and K—can be stored in the body to an extent, but the remaining vitamins (B-complex and C), which are water soluble, can be quickly exhausted. 

So, what kind of vitamins should you take? What about a multivitamin? How many doses?

You don't have to take a handful of vitamins each day, and you certainly don't have to spend hundreds of dollars each month on the supplements. But when walking down the isles of the grocery store, it seems as if there are hundreds of options, with all of the “mumbo jumbo” each one totes along.

What do you do?

5 Tips to Start Your Multivitamin/Supplement Plan
Vitamins are an integral part of our daily lives, but the mass information on them can be daunting. Use this quick-reference guide to get you started:

Start With the Basics—The foundation to a supplement program is a multivitamin, it provides a broad spectrum, complements a healthy, varied diet, keeps you from taking multiple pills, and decreases the risk of taking dangerous mixes of nutrients.

Read the Label—Like with anything else you consume, compare the labels. As a general rule, a supplement that provides anything between 100-300 percent of the Dietary Reference Intake (DRIs) is good. 

Recognize Your Individuality—Take into account your lifestyle when choosing your supplement. For example, if you have trouble remembering to take your pills, choose once-daily types. If you have a family history of osteoporosis or are a woman of child-bearing age, look for more iron and calcium.

Take Antioxidants—Pollution, cigarette smoke, rancid fats and natural bodily processes create unstable molecules or free radicals in the body. These attack cells and are often the cause of chronic conditions, cancers, cataracts and wrinkles. Antioxidant nutrients such as vitamin C and E, cartenoids, selenium and zinc, to name a few, deactivate free radicals and limit the harm they do. 

Take Them Daily!—Always take your vitamins with a meal, which allows your body to better utilize the nutrients. If you have trouble remembering, keep some at work and in the car (in a nice dark spot), or place them at home somewhere you stop every morning, like next to the toothpaste or coffeemaker. The point is: Some way, somehow, take them every day! 

Autumn Saxton-Ross, Health and Wellness coordinator for the Montgomery County Recreation Department, is available to County schools, groups and citizens for lessons, programs, lectures and advice on topics of health. She can be reached at 240-777-6826.