hands on health |
Foods and Vitamins and minerals |
It is best to get our vitamins from the food we eat. Fresh, unprocessed food has a vitality to it that helps us use the vitamins they contain. If a deficiency is found or suspected, then the first action is to improve the diet. This provides a long-term solution.
Nutrient |
Sources |
Health Benefits/Notes |
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Vitamins Organic substances that are vital for the everyday functioning of our body, our health and proper development |
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A |
Liver, double cream & butter, cheese, eggs, oily fish, cod liver oil Can be converted from beta-carotene found in green vegetables , carrots and a few fruits such as blackcurrants |
Essential for healthy vision, eyes, skin and growth. Use for psoriasis and skin problems. Helps immune system and wound healing. Gives healthy mucus membranes, thus a digestive aid and helps lung problems. Helps stabilise blood sugar levels. |
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C |
Most fruit esp. citrus and blackcurrants, most vegetables
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Antioxidant Necessary for immune system, healthy connective tissue, bones and teeth, helps healing and absorption of iron Vitamin C dilates the arteries and helps blood flow |
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D |
Sunlight on skin Oily fish, cod liver oil, eggs. |
Important for absorption of calcium and phosphorous, helping to form bones. Deficiencies cause rickets and osteoporosis. Helps cut down on skin flakiness of psoriasis. Helps reduce symptoms of crohns disease and ulcerative colitis. |
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E |
vegetable oils, nuts and seeds, vegetables, avocado pears, soya, |
Powerful anti oxidant, increases immune system, healthy skin and helps healing. |
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K |
Green leafy vegetables |
Needed for depositing calcium in bone.. Helps blood clotting. Produced by the friendly gut bacteria. |
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B group of vitamins |
They cannot be stored in body so need to be eaten regularly |
Needed to release energy from food and helps ensure the brain has an adequate supply of glucose. Helps combat stress, by aiding the nervous system. |
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B1 |
Sunflower seeds, pork, bacon, yeast extract. |
Needed to release energy from carbohydrate foods and helps ensure brain and nerves have an adequate glucose for their needs. |
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B2 |
Liver, kidney, venison, cheese, yeast extract, eggs, fish roe. |
B2 helps release energy from fat and protein. It is needed to maintain healthy skin and mucus membranes. |
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B3 |
Liver, oily fish, yeast, pulses, wholemeal cereals. |
Also involved in the release of energy from food |
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B5 |
Liver, yeast, egg yolk, fresh vegetables. |
A deficiency makes stress difficult to cope with. Destroyed by excessive heat and freezing. |
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B6 |
Fish, meat, walnuts, hazel nuts |
B6 is important for the metabolisation of protein, and is involved in the production of B3 from tryptophan. It eases PMS |
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B12 |
Only found naturally in animal and fish products, and seaweed. |
B12 is necessary for the formation of blood cells and nerves. |
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B15 |
Brewers yeast, apricot kernals, brown rice, pumpkin seeds, sunflower seeds |
Panagamic acid. Often not called a vitamin. Helps cell respiration and oxidation. |
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Inositol |
In wholegrains, meat and milk |
Relaxes nervous tension and promotes sounder sleep |
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PABA |
Obtained from food if we have sufficient beneficial bacteria in gut. In many sunscreen lotions. |
Energiser, soothes inflammation |
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Choline |
Egg yolk, soya, sesame seeds, flax seeds(linseed) |
Helps digest fats, reduces LDL (the bad) cholesterol, helps the protective coating of nerves and brain cells |
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Folic Acid |
Many pulses such as chickpeas, black eye beans and soya beans, vegetables, liver, yeast extract. |
Folic acid is necessary for the formation of blood cells. 12% of men and 47% of women are deficient |
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Biotin
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Yeast, liver, kidney, pulses, nuts, egg yolk, brown rice |
Necessary for the metabolism of carbohydrates. Also produced by friendly bacteria | ||||
Omega 6 oils (GLA) |
Vegetables oils, nuts and seeds, Evening primrose oil, starflower oil |
An essential fatty acid. Helps with PMS and menopausal symptoms. It is important to have some fats in diet. | ||||
Omega 3 oils |
Oily fish, fish oils, linseed (flax) |
Reduce stickiness of blood, needed for brain tissue A balance of omega 3s and omega 6s is needed. | ||||
Carotene |
Leafy dark vegetables, yellow /orange vegetables, tomatoes, watermelon, pink grapefruit. They need to be eaten with oils in order to be absorbed. |
Carotenoids are cancer and heart protectors, anti-oxidant and help immunity. It is best to take it as food as they are many carotenoids. An imbalance is as bad as a deficiency. If having as a supplement take a broad spectrum carotenoid supplement. | ||||
Minerals |
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Calcium |
Green vegetables, dairy products, soya products, tinned fish where bones are eaten, chick peas, figs, almonds and brazil nuts |
Deficiency leads to muscle cramps and weakness and osteoporosis. Adequate vitamin D and magnesium are needed to absorb calcium | ||||
Magnesium |
Nuts and seeds, soya, liquorice, whole grains, and green vegetables |
It works with calcium to maintain healthy bones. It regulates temperature, nerves and muscle function. Helps with PMS. .Heavy alcohol use hinders absorption | ||||
Iron |
Liver, lentils, soya, cocoa powder, black pudding, seeds, eggs, brown rice, green vegetables. |
Used to make haemoglobin, the carrier of oxygen from lungs to all cells of body. Lack of iron is anaemia, causing tiredness, pallor, weakness, lack of energy. Vitamin C helps absorption. Take away from calcium. | ||||
Zinc |
Nuts and seeds, crab meat, wheatgerm, wholegrain cereal and pulses, beef and lamb, oysters |
Zinc helps a wide variety of enzymes. It is essential for normal growth and development, for a healthy reproductive system, fertility and foetal development. Deficiency causes abnormal appetite control and disperceptions about body size. It causes an increased risk of infections, skin and hair problems, slow wound healing , low sperm count and night blindness. Zinc levels are affected by smoking and alcohol | ||||
Manganese |
Bananas, celery, egg yolk, green leafy vegetables, legumes, liver, nuts, wholegrains |
For reproduction and growth, enzyme activation, sex hormone production, vitamin B1 metabolism and vitamin E utilisation. | ||||
Boron |
Nuts and seeds vegetables, fruits, |
Boron is needed to be able to absorb calcium. It stimulates natural oestrogen production. | ||||
Iodine |
Kelp, LIDL sell salt with iodine added |
Needed by the thyroid. Do not overdose. | ||||
Selenium |
Brazil nuts is the best source. Also lentils, tuna, sardines, salmon, swordfish, cod, sunflower seed, cashew nuts and walnuts. |
An important trace element. It is an anti-oxidant and helps protect from cancers and premature ageing. It is important for normal growth, fertility, thyroid function and healthy skin and hair. British soil is low in selenium. | ||||
Silcon |
Apples, unrefined grains, legumes and root vegetables. As a supplement use silica tissue salt |
For healthy bones, blood vessels, collagen, elastin. Helps healthy skin, hair and nails. | ||||
Chromium |
Brewers yeast, offal, eggs, seafood, cheese, wholegrains, broccilli and thyme |
Chromium helps make insulin more effective and is crucial for proper sugar balance. The foods need to be grown in chromium rich soil | ||||
Sodium |
Salt. Some salt is necessary. Sodium (with potassium and chloride) helps regulate the body's fluid balance. It is also necessary for nerve and muscle activity. Signs shortage: Cramps, weakness, fatigue, nausea, thirst. Recommended daily amount is 3g or ½ tsp. Excess: Leads to high blood pressure, fluid retention and kidney stones. Processed foods contain high levels. If you eat mainly fresh food you cook yourself you need to add salt esp. in warm weather. |
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Potassium |
Best obtained from food In Lo-salt, parsley, sunflower seed, nuts, avocado, mushrooms, spinach |
Important electrolyte. Important for optimum energy, nerve health, muscles contraction. Deficiency is normally caused by illness or medical drugs. |
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