Vitamin E is a key antioxidant, so it is particularly important for a healthy heart, blood supply and very good skin.
Key Functions
- Vitamin E is a powerful antioxidant that helps decrease the effects of free radicals, which may damage cells and accelerate signs of the aging process
- Vitamin E is beneficial for a healthy immune system.
- Vitamin E is important for the production of energy from food and for maintaining health at every level.
Food Sources
Wheat germ oil, sunflower oil, sunflower seeds, egg yolk, almonds, pine nuts, peanut butter, sweet potato, soy bean, asparagus, spinach, kiwi and avocado
Usage
A recommended intake is about 10 milligrams for avg adults.
Safety Evidence
Vitamin E has an increased ability to be absorbed with adequate intake of vitamin C and selenium. Its absorption is reduced by high intake of iron. Pregnant and lactating women, those who use oral contraceptives, and people with high-risk heart disease factors may need more vitamin E.
Effects of deficiency
Vitamin E deficiency is very rare in humans, it is usually characterised by nervous disorders.
Caution
- Vitamin E food sources are readily destroyed by heat processing (deep-fat frying) and through oxidation.
- Vitamin E is only stored in your body for a short period of time, making regular intake is essential.
Vitamin D differs from other vitamins in that our body can make it when the skin exposed to sunlight. In its active form, it has hormone-like effects on mineral absorption, bone mineralization and some secretions.
Key Functions
- Vitamin D is crucial for the development of healthy bones and teeth. Without it, the body cannot build or maintain strong bones.
- Vitamin D is a fat-soluble vitamin that plays a role in controlling calcium absorption, which affects bone development and is also essential for blood clotting.
Food Sources
Cod liver oil, herring, mackerel, sardines, salmon, margarine, tuna, and cheddar cheese
Usage
A recommended intake of about 5-7 micrograms.
Safety Evidence
People who avoid the sun completely (or get very little natural sunshine), the elderly population, vegetarians/vegans, and pregnant and lactating women may all benefit from adequate or slightly higher levels of vitamin D.
Effects of deficiency
- Deficiency may result from inadequate intake coupled with inadequate exposure to sunlight.
- Reduces absorption (kidney or liver disorders)
- May cause impaired bone mineralization, and leads to bone softening diseases, rickets in children and osteomalacia in adults, and possibly contributes to osteoporosis.
- Vitamin D deficiency may also be linked to many forms of cancer.
Caution
When vitamin D is in short supply in the body, less calcium is absorbed from food, and blood levels have to be maintained by taking calcium from the bones.
Each B vitamin has its own individual properties and its own unique biological role to play. As a group, these nutrients have so much in common that they are often thought of as a single entity.
Key Functions
- B vitamins help the body use energy and are necessary for the metabolism of carbohydrates, proteins and fats.
- B vitamins are utilized as coenzymes – components of enzymes – which speed up biological and chemical reactions in the body.
- Maintain Healthy skin and muscle tone.
- Vitamin B-6 assists enzymes that metabolize amino acids.
- Folate and vitamin B-12 help cells to multiply, particularly important to cells with a short life span and that are replaced rapidly, such as red blood cells and the cells lining the gastrointestinal tract.
Food Sources
- Whole grains (wheat, oats, and rye), liver, green leafy vegetables, meats, poultry, fish, eggs, nuts and beans.
- These days they are most commonly added in energy drinks.
- Most of the B vitamins are removed when the grains are highly refined and processed.
Usage
Check with your local market for the recommended daily intake of vitamin B.
Safety Evidence
Each of the B vitamins has different safety and usage factors:
- Vitamin B1 – Easily destroyed by alcohol consumption, caffeine, stress, and smoking. Pregnant women may benefit from slightly higher levels of B1.
- Vitamin B2 – Absorption or availability is decreased by the use of oral contraceptives, as well as by regular exercise and alcohol consumption. Vegetarians and the elderly may benefit from slightly higher levels of B2.
- Nicotinic acid (niacin) – People who exercise regularly, take oral contraceptives or have a lot of stress in their lives may need slightly higher levels.
- Vitamin B6 – Pregnant or breastfeeding/lactating women, those who use contraceptives or hormone replacement therapy, and those who use antibiotics regularly may need slightly higher levels. B6 supplementation is also suggested for those who consume alcohol, smoke, and consume protein above recommended levels.
- Folic acid – Elderly people and pregnant women may need higher levels, as well as people who consume alcohol or have risk factors associated with heart disease.
- Vitamin B12 – Strict vegetarians and vegans, along with pregnant and/or lactating women, and those who consume alcohol or smoke may need increased levels.
- Biotin – Pregnant women and those who use antibiotics on a long-term basis may need increased levels.
- Pantothenic acid – Elderly people and those who take oral contraceptives, as well as those who smoke, or consume alcohol or caffeine may need slightly higher levels.
Effects of Deficiency
- Beriberi
- Irregular heart beat / failure
- Amnesia
- Anaemia
- Confabulation
- Dermatitis
- Insomnia
- Pellagra
Vitamin C is also known as ascorbic acid. It is known to be a powerful antioxidant in the body. Vitamin C is a water-soluble essential vitamin that is quickly lost from your body, so daily intake is vital.
Key Functions
- Vitamin C is involved in a large number Read the rest of this entry »
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You will find this vegetable in two varieties, white or green. The white is grown underground and harvested as the tip hits ground while green has a greater vitamin content for simple reason that
sunshine has nourished it green.
What’s in it for me?
Asparagus containes large amounts of Read the rest of this entry »
Alfalfa can be considered as one of the most nutritive plants on earth. Why? Its roots can grow up to 30-40 feet fetching in all the minerals in the sub soil. That’s why most nutrition stores carry alfalfa tablets.
What’s in it for me?
Alfalfa contain large amounts of Read the rest of this entry »
Vitamin A is a fat-soluble vitamin which is stored primarily in the liver. Vitamin A is available in two forms:
- Retinol, which is found in animal products.
- Beta carotene, which your body converts into vitamin A.
Key Functions
- Vitamin A is essential for Read the rest of this entry »
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Avocados are usually assumed to be a high fat food, but these are good fat, avocados are one of the only fruits that contain monounsaturated fat, which is the type of fat that a dietician would recommend as part of a healthy diet. One avocado might contain approximately 21g fat.
What’s in it for me?
Avocados contain a lot of monounsaturated fat, vitamin E, B and K minerals such as potassium, folates and the highest fibres that any fruit. Avocados are sodium and cholesterol free food.
Natural benefits of Avocado
- Nourishes and stimulates hair growth
- Promotes good skin tone
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Sometimes a remedy for dysentery (inflammation of small intestine with pain, diarrhoea and blood).
Some additional uses of avocado are Read the rest of this entry »
Protein is an essential nutrient whose name comes from the Greek word “protos,” which means “first.” To visualize a molecule of protein, think of a very long chain with links (these links are nothing but amino acids). These are essential for cell regulation, growth, and repair.
Key Functions
- The body uses protein to Read the rest of this entry »
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Fats are essential for good health. They aid in energy production, cell building, oxygen transport, blood clotting, and the production of extremely active hormone-like substances called prostaglandins. Fats can be saturated, polyunsaturated, or monounsaturated. Our bodies can produce both monounsaturated and saturated fats. Polyunsaturated fats, or essential fatty acids, cannot be produced in the body and must come from the diet.
Key Functions
- Fat is mostly stored in Read the rest of this entry »
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