Key Functions

1. 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
   
2. Vitamin E is beneficial for a healthy immune system.
   
3. 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

1. Vitamin E food sources are readily destroyed by heat processing (deep-fat frying) and through oxidation.
   
2. Vitamin E is only stored in your body for a short period of time, making regular intake is essential.

Key Functions

1. Vitamin D is crucial for the development of healthy bones and teeth. Without it, the body cannot build or maintain strong bones.
   
2. 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

1. Deficiency may result from inadequate intake coupled with inadequate exposure to sunlight.
   
2. Reduces absorption (kidney or liver disorders)
   
3. May cause impaired bone mineralization, and leads to bone softening diseases, rickets in children and osteomalacia in adults, and possibly contributes to osteoporosis.
   
4. 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.

Key Functions

1. B vitamins help the body use energy and are necessary for the metabolism of carbohydrates, proteins and fats.
   
2. B vitamins are utilized as coenzymes – components of enzymes – which speed up biological and chemical reactions in the body.
   
3. Maintain Healthy skin and muscle tone.
   
4. Vitamin B-6 assists enzymes that metabolize amino acids.
   
5. 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

1. Whole grains (wheat, oats, and rye), liver, green leafy vegetables, meats, poultry, fish, eggs, nuts and beans.
   
2. These days they are most commonly added in energy drinks.
   
3. 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:

1. Vitamin B1 – Easily destroyed by alcohol consumption, caffeine, stress, and smoking. Pregnant women may benefit from slightly higher levels of B1.
   
2. 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.
   
3. Nicotinic acid (niacin) – People who exercise regularly, take oral contraceptives or have a lot of stress in their lives may need slightly higher levels.
   
4. 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.
   
5. 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.
   
6. Vitamin B12 – Strict vegetarians and vegans, along with pregnant and/or lactating women, and those who consume alcohol or smoke may need increased levels.
   
7. Biotin – Pregnant women and those who use antibiotics on a long-term basis may need increased levels.
   
8. 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

1. Beriberi
   
2. Irregular heart beat / failure
   
3. Amnesia
   
4. Anaemia
   
5. Confabulation
   
6. Dermatitis
   
7. Insomnia
   
8. Pellagra
   

Key Functions

1. Vitamin C is involved in a large number of biological processes, making it essential for health.
   
2. It is used to create collagen in the body, a protein that makes the skin, joints and bones strong.
   
3. Vitamin C plays a role in healing wounds within the body.
   
4. The body utilizes vitamin C in the immune system by maintaining activity of the white blood cells. 

Food Sources

Black currants, green pepper, mangoes, oranges, cabbage, tomatoes, and potatoes

Usage

A recommended intake of about 90 milligrams for men, 75 milligrams for women and upper limit of 2 grams.

Safety Evidence

1. Body can only store a certain amount of vitamin C and so the body soon depletes itself if fresh supplies are not consumed.
   
2. Smokers, those who consume alcohol regularly, people taking medications regularly, and people who suffer from stress regularly all may benefit from taking adequate or slightly higher than daily recommendations of vitamin C.
   

Effects of deficiency 

Causes scurvy which leads to the formation of liver spots on the skin, spongy gums, and bleeding from all mucous membranes (person with the ailment looks pale, feels depressed, and is partially immobilized. In advanced scurvy there are open, suppurating wounds and loss of teeth).

Caution
 

1. Water, cooking, heat and light all reduce the levels of the vitamin C available in food sources.
   
2. Vegetables begin to lose vitamin C as soon as they are cut.

What’s in it for me?

Asparagus containes large amounts of Vitamin A, C and B-complex and minerals such as potassium, manganese and iron.

It is highly alkaline and contains asparagine, which cleanses the blood and body waste. Asparagus passes quickly through the body and imparts a bad odour to the urine (this means its working the way it should).

It also acts as a wonderful diuretic and completely safe when menustration causes water retention. It is also a good source of rutin, it strengthens cappilaries and keep them in good shape.

1. Promotes bowel functioning.
   
2. Promotes functions of kidney, liver and intestines due to the cleansing nature of asparagine.
   
3. Helpful for anaemia (deficiency of haemoglobin in blood), eye problems and nervous disorders.
   
4. May also help reduce symptoms of haemophilia (impaired ability to clot) and edema (swelling due to increased tissue fluid) of the legs.

It is also low in calories about less than 4 calories per spear/stick. Asparagus should be eaten fresh as it will loose flavour. Try storing it in plastic bags in the refrigerator.

What’s in it for me?

Alfalfa contain large amounts of vitamin A, B complex, vitamin C, vitamin D, vitamin E and vitamin K, minerals including calcium, chlorine, iron, magnesium, phosphorus, potassium, silicon, sodium, zinc, fluoride and trace metals. It also contains essential fatty acids and fibre.  

Natural Benefits of Alfalfa

1. Low in calories
   
2. Provides with easy to digest proteins
   
3. Promotes better sleep
   
4. Detoxifies
   
5. Regular bowel movement
   
6. Protects ongoing effects of aging, brighter eyes 
   

 Alfalfa juice is a splendid source of chlorophyll and amino acids. You can also grow them in your backyard.

1. Retinol, which is found in animal products.
   
2. Beta carotene, which your body converts into vitamin A.

Key Functions 

1. Vitamin A is essential for healthy skin, eyesight, growth and reproduction.
   
2. Beta carotene is a powerful antioxidant that reduces the risk of aging process and protects health conditions by regulating the immune system.
   
3. Vitamin A promotes the growth of strong teeth and bones.
   
4. Vitamin A is essential for the formation of visual purple, a pigment that allows you to see in dim light.

Food Sources 

1. Vitamin A is present in liver, cod liver oil, carrots, and sweet potatoes.
   
2. Retinol is found in meat, fish, eggs and dairy products.
   
3. Beta carotene is present in orange and yellow fruits and vegetables and dark, leafy greens.

Usage 

A recommended intake of 900 micrograms for men, 700 micrograms for women and upper limit – 3,000 micrograms.

Safety Evidence 

When relying on food sources, be aware that vitamin A and beta carotene can be destroyed by heat. Excess intake may cause birth effects, liver abnormalities, may cause osteoporosis in some cases. 

Effects of Deficiency  

1. Night blindness
   
2. Diminishing ability to fight infections
   
3. Skin may appear dry and flaky
   

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

1. Nourishes and stimulates hair growth
   
2. Promotes good skin tone
   
3. Sometimes a remedy for dysentery (inflammation of small intestine with pain, diarrhoea and blood).
   

    

Some additional uses of avocado are  its oils have been used topically to treat wounds, infections, arthritis, and to stimulate hair growth. The seeds, leaves, and bark have been used for dysentery and diarrhoea. It is also used in topical creams for regular skincare. It is also used to treat Gout.

Most common types of avocado are Bacon (greenish, oval), Gwen (greenish, plump oval),

Hass (purplish-black, available all through the year), Pinkerton (dark green, long pear shaped, available early winter), Reed (green, round, available during summer), Zutano (greenish yellow, early season)

Tips 

1. Avocados do not ripe on the tree; those sold in the market have still need to be ripened.
   
2. Do not select avocados with dark spots or about to crack. Avocados are ripened in room temperature.
   
3. Avocados are generally used raw in salads, sandwiches and as dips for snacks.
   
4. Cooking brings out the tannins in the fruit and hence leaves a bitter taste in the pallet.
   

Caution

Feeding avocado to birds is not recommended, in addition the leaves of avocado have proven toxic to few common animals such as cats, dogs, cattle horses and etc.

Key Functions

1. The body uses protein to build new cells, maintain tissues and regulate cell function.
   
2. About half of the protein consumed daily is converted into enzymes (the “worker proteins”, it regulates the speed of biological reactions such as digesting food and assembling or dividing molecules to make new cells and chemical substances. To perform these functions, enzymes often need specific vitamins and minerals.
   

There are about 22 different amino acids that the body requires to make all the necessary proteins. Nine are considered to be essential, meaning they are not synthesized by the body and must be obtained from food. Our bodies can produce the other 13 from fats, carbohydrates, and other amino acids. So, these are referred to as non-essential amino acids.

Food Sources

Meat, poultry, fish, eggs, cheese, nuts, legumes and soy.

Usage

It is possible to consume too much protein. The amount of protein needed for good health varies. An average healthy adult man or woman needs about 0.8 grams of protein per every kilogram (2.2 pounds) of body weight. Infants, adolescents, pregnant women, individuals with injuries, and athletes may often require more protein on a daily basis.

Safety Evidence

Several medical conditions make it difficult for people to digest and process proteins properly. As a result, waste products build up in different parts of the body. Check with your physician for individual safety concerns you may have.

Effects of deficiency

1. Retarded growth in children.
   
2. Worn out cells are not replaced. This prevents healing of wounds.
   
3. Malfunction of various organs due to hormone / enzyme deficiency.
   
4. Susceptibility to disease, due to lack of antibodies.
   

Caution

As you grow older, new proteins are synthesized less efficiently, and muscle mass (protein tissue) diminishes while fat content stays the same or rises. This is why muscle seems to “turn to fat” in old age.

Key Functions

1. Fat is mostly stored in the body’s fat (adipose) cells but is also found in blood plasma and other body cells.
   
2. Fat insulates your body, cushions vital organs, and can be converted into energy.
   
3. Fat is used to build new cells and is critical for normal brain development and nerve function.
   
4. Fat is also needed to carry and help absorb fat-soluble vitamins, such as vitamins A, D, E, and K, and carotenoids.
   

Food Sources

Fat is twice as calorie-dense (1 gram = 9 calories) as carbohydrates or protein (1 gram = 4 calories). Although there is health benefits associated with olive and canola oils, they are still high in calories (1 tbsp = 120 calories). In addition, many processed foods and fast foods are high in fat, especially saturated fat.

1. Mono-unsaturated fats are found in olive and canola oils.
   
2. Saturated fats are found in animal products such as butter, cheese, whole milk, ice cream, cream, and fatty meats, as well as some vegetable oils – coconut, palm, and palm kernel oils.
   
3. Polyunsaturated fats (essential fatty acid) are found in safflower, sunflower, corn, and soybean oils.
   

Usage: Upper Limits

1. Keep total fat intake between 20 and 35 percent of calories (recommended intake of calories, avg male 1800 – 2000 cal and avg female 1650 – 1850 cal) with most fats coming from sources of polyunsaturated and monounsaturated fatty acids, such as fish, nuts, and vegetable oils.
   
2. Consume less than 10 percent of calories from saturated fats.
   
3. Consume less than 300 mg/day of cholesterol.
   
4. Keep trans-fatty acid consumption as low as possible. Any packaged goods containing “partially-hydrogenated vegetable oils,” “hydrogenated vegetable oils,” or “shortening” most likely contain trans-fats.
   

Safety Evidence

All healthy people need some fats in their diet to aid in many bodily functions. The risks from fat intake come from eating too much fat on a long-term basis.

For healthy adults, 30% or less of total calories should come from foods high in fat, according to general guidelines. Of that 30%, 10% or less should come from foods high in saturated fats.

Effects of Deficiency

Fat deficiency diseases rarely occur as fat is present in a wide variety of foods. However we should not eliminate fats completely from our diet because they are also a source of the fat - soluble vitamins.