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

 

 

    Vitamins

Organic substances that are vital for the everyday functioning of our body, our health and proper development

 

  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.

 

  C

Most fruit esp. citrus and blackcurrants, most vegetables

 

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

 

  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.

 

  E

vegetable oils, nuts and seeds, vegetables, avocado pears, soya,

Powerful anti oxidant, increases immune system,  healthy skin and helps healing.

 

  K

Green leafy vegetables

Needed for depositing calcium in bone..  Helps blood clotting.   Produced by the friendly gut bacteria.

 

  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.

 

  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.

 

  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.

 

  B3

Liver, oily fish, yeast, pulses, wholemeal cereals.

Also involved in the release of energy from food

 

  B5

Liver, yeast, egg yolk, fresh vegetables.

A deficiency makes stress difficult to cope  with.  Destroyed by excessive heat and freezing.

 

  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

 

  B12

Only found naturally in animal and fish products, and seaweed.

B12 is necessary for the formation of blood cells and nerves.

 

  B15

Brewers yeast, apricot kernals, brown rice, pumpkin seeds, sunflower seeds

Panagamic acid.  Often not called a vitamin.  Helps cell respiration and oxidation.

 

  Inositol

In wholegrains, meat and milk

Relaxes nervous tension and promotes sounder sleep

 

  PABA

Obtained from food if we have sufficient beneficial bacteria in gut.

In many sunscreen lotions.

Energiser, soothes inflammation

 

  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

 

  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

 

 Biotin

 

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

 

 

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.

 

 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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