Vitamins. Vitamin, Herb and Mineral Benefits

Size: px

Start display at page:

Download "Vitamins. Vitamin, Herb and Mineral Benefits"

Kory Holland
5 years ago
Views:

1 Vitamins Vitamin A - promotes healthy vision and skin, and it also supports bone and tooth growth. In addition, vitamin A helps your immune system and is important in the reproductive process. Finally, vitamin A enables your heart, kidneys, lungs, and other organs to work properly. Vitamin A can be found in both plant and animal sources. Some good foods to eat to get vitamin A are carrots, pumpkins and apricots. Although vitamin A deficiency is rare in North America, it is still important to have enough of it in your diet. There are certain groups of people that are at risk of having low vitamin A levels, including premature infants and people with cystic fibrosis. Vitamin A deficiency can lead to an eye condition called xerophthalmia, which can lead to blindness. Vitamin B12 - promotes healthy nerve function and also helps your body make new cells. It can also help you lower your risk of heart disease because it breaks down fatty and amino acids. Vitamin B12 is among the types of vitamins that occurs naturally in foods and is also available as a supplement. Plant based dieters can either take a B12 supplement or consider eating seaweed which is thought to contain small traces of B12. Those that are deficient in vitamin B12 can suffer from fatigue, anemia, loss of appetite, and constipation. Not having enough B12 in your system can also lead to neurological consequences, such as dementia and depression. Vitamin C - is important for preventing infections and promoting a healthy immune system. It also helps the body absorb iron, which is a critical component in the process of carrying oxygen through your blood cells. Citrus is a main source of vitamin C, although it is also found in vegetables. Some good foods to eat to get the vitamin C you need include broccoli, tomatoes, spinach, and oranges. Vitamin C is an antioxidant and helps protect your cells from free radicals in the body. It is also needed to create collagen, which allows your wounds to heal. People who get little to no vitamin C may develop scurvy, which can also bring about depression and anemia, although it is rare. Vitamin D - promotes the absorption of calcium in the body, which is important for bone health and development as you grow. It also helps reduce inflammation and benefits your immune system. In addition to being able to get vitamin D as a supplement, it can be found in orange juice, mushrooms, spinach, kale, okra, and white beans. Vitamin D can be absorbed naturally through sunlight. However, many people work long hours indoors and lack proper vitamin D levels. Deficiency can lead to brittle bones and osteoporosis. Vitamin E - acts as an antioxidant to protect cells from damage and may also help in the fight against cancer and Alzheimer s disease. It is also important to the immune system, fighting off bacteria and preventing infections. Vitamin E is found in a number of healthy fats, including avocados, vegetable oil, nuts, and whole grains.

2 Vitamin E does a lot to keep your body healthy, including promoting healthy blood flow to keep it from clotting. Being deficient in vitamin E can lead to nerve and muscle damage, as well as vision problems and overall weakness. Vitamin K - is important for blood clotting and promotes bone health. Scientists are studying its effect on reducing the risk of coronary heart disease and osteoporosis. Vitamin K is best found in leafy greens, such as collards, kale, spinach, turnip greens, cabbage, and broccoli. If you are taking a blood thinner for heart health, it is critical to get the right amount of vitamin K in your system each day. Without enough in your body, you may experience bruising and bleeding problems. Biotin - is crucial to maintaining overall health because it increases absorption of protein, carbohydrates, and fat from food. It keeps your bones strong and your hair healthy and growing. Biotin is produced naturally in your intestinal tract, but can also be found in soybeans, whole grains, almonds, nuts and legumes. Without biotin, your body is unable to naturally process and break down the foods you eat. While biotin deficiency is very rare, it can occur in athletes who consume raw egg whites over a long period of time. Deficiency can cause depression, nausea, loss of hair, and scaly dermatitis. Folic Acid - is responsible for making DNA and new red blood cells, as well as preventing anemia. Though folic acid is now added to most refined grains and foods like healthy protein bars, it is naturally occurring in legumes, seeds, and greens like broccoli, spinach, romaine, peas, and okra. Not having enough folic acid in your diet can cause anemia, which can deprive your body tissue of vital oxygen. Pregnant women with a deficiency may see birth defects in their children. Herbs Basil - High in vitamins A, K, and C, as well as magnesium, iron, potassium, and calcium. Also serves as a deodorizer, anti-arthritic, topical antioxidant, anti-inflammatory, and insect repellent. Chives - High in sulfur (a natural antibiotic) and provides anti-inflammatory and digestive properties when digested. Also serves as an insect repellent. Cilantro (also known as coriander) - High in antioxidant vitamin C, aids with digestion and relieves inflammation that may cause gastric upset. Treats mouth ulcers, prevents anemia, treats diarrhea, prevents menstrual disorders, prevents vision disorders and controls diabetes. The seeds regulate blood sugar, which reduces stress in the liver and pancreas to promote better production of insulin as well as improved digestion.

3 Dill - High in antimicrobial properties, it protects against free radicals, aids in digestion, provides energy, lowers cholesterol, reduces menstrual cramps and fights depression. Also serves as a natural bug repellent. Lemon Balm - Eases nerve and muscle tension. It can be used as a poultice to reduce inflammation and prevent infection. Because of its anti-viral properties, lemon balm may be applied to reduce the healing time of cold sores. When ingested, lemon balm relieves gas, cramping, and stomach upset. Oregano - Oils distilled from oregano leaves can be used to treat respiratory maladies, digestive upset, parasitic infections including fungal infections, skin conditions including dandruff and psoriasis, muscle aches and join pain. Oregano is also a natural insect repellant. Parsley - A natural anti-bacterial remedy, parsley can bolster your immune system and neutralize bad breath. Parsley is also a powerful antioxidant and anti-inflammatory which makes it great for digestion and detoxification. Though pregnant women should stay away from this herb as parsley is also known to induce uterine contractions and can cause miscarriage. Peppermint - As an herbal remedy, peppermint tea can help to clear sinus congestion, soothe a headache, relax you after a hard day, or help you to stay alert without feeling wound up. The natural oils in peppermint act as a digestive aid, help to relieve menstrual cramps, and can even ease the symptoms of IBS. Also serves as a deterrent for many kinds of pests including rodents, ants, and spiders. Rosemary - Soothes indigestion, neutralizes bad breath, and relieves pain. Use rosemary oil or herb-infused water to clear up dandruff, promote hair growth, and relieve skin irritation. The aroma of rosemary can help to clear the mind, quiet anxiety, and relieve everyday stress. Also serves as natural repellent for garden pests including mosquitoes and other flying insects. Sage - Sage-infused tea is an effective herbal remedy to reverse greying of hair, reduce fever, and calm anxiety from brain and nervous disorders. Sage tea can also be used to soothe gastric ailments brought on by stress and to treat infections of the mouth and throat. Tarragon - High in vitamins and minerals, including antioxidants vitamin C and vitamin A, magnesium, iron, zinc, and calcium. An herbal tea made from fresh tarragon can help to calm anxiety, kill germs that cause bad breath, and suppress the appetite. Thyme - High in antioxidant vitamin A which is beneficial to eye, skin, hair, and nail health. Thyme is also antiinflammatory, antiseptic, and antibiotic. Sip thyme-infused tea for an effective natural remedy against colds, coughs, and sore throats. As a topical treatment, use thyme oil to help soothe and heal acne, eczema, and

4 psoriasis. Rinse your scalp with a thyme-infused rinse to treat dandruff and other scalp conditions which may cause hair loss. Minerals Boron - plays an essential part in improving and maintaining optimal bone health, brain function, anti-aging processes, and sexual health. It also aids in preventing cancer, treating Alzheimer s disease, and reducing muscle pain. Many plant-based foods offer decent to wonderful amounts of boron. Some of the best include: chickpeas, almonds, beans, vegetables, bananas, walnuts, avocado, broccoli, prunes, oranges, red grapes, apples, raisins, pears, and many other beans and legumes. Calcium - boosts bone health (prevents osteoporosis), relieves arthritis, improves dental health, and relieves insomnia, menopause, premenstrual syndrome and cramps. Furthermore, it is important in preventing or treating obesity, colon cancer, acidity, heart and kidney ailments, and lowering high blood pressure. The calcium in other leafy greens, such as collard, kale and mustard greens, is absorbed at very high rates. These foods are good sources of calcium. The calcium in non-dairy milk alternatives made from soy, almonds, rice, and hempseeds is also well absorbed. Magnesium - helps boost the immune system, treat high blood pressure, prevent heart attack and asthma, gives relief from alcoholism, and improves bone health. It also relieves cramps, and aids in managing diabetes, menopause, and pregnancy. Magnesium is also very important in terms of lowering anxiety and stress, and has been closely linked to giving relief from insomnia, due to its enzymatic role in releasing hormones that calm the body and induce sleep. Plant based sources of magnesium include all leafy greens, bananas, sweet potatoes, winter squash, buts and seeds and beans and legumes. Phosphorus - is integral in reducing muscle weakness, improving bone health, boosting brain function, preventing aging, reducing sexual weakness, aiding in dental care, and optimizing body metabolism. Nuts, beans and whole grains are high in phosphorus. Potassium - as a vasodilator, reduces the tension in the blood vessels, and ensures the proper distribution of oxygen to vital organ systems, while protecting against cardiovascular diseases. It can correct low blood sugar, regulate blood pressure, increase water flow in the body, alleviate muscle disorders and cramps, boost brain function, manage arthritis and diabetes, and treat kidney disorders. Potassium rich foods include, winter squash, sweet and white potato and white beans. Silicon - plays an important role in optimal health of bones, skin, hair, nail, dental health. It also gives relief from sleep disorders, atherosclerosis and tuberculosis and promotes tissue development. Common dietary sources of silicon are raisins, whole-grain bread, bran cereal, brown rice, green beans and mineral water. Other common sources are barley, oats, whole wheat, nuts, dried fruit, bananas, root vegetables and spinach.

5 Sodium is a widely used mineral that is a key to water balance, preventing sunstroke, improving brain function, relieving muscle cramps, and preventing premature aging. High sodium foods include beets, celery, carrots, spinach and chard. Trace Minerals Iron - primary role in the body is with regard to the formation of hemoglobin, which guarantees circulation of the blood and oxygenation to various organ systems. Without iron, anemia sets in, this is manifested in muscle weakness, fatigue, gastrointestinal disorders, and cognitive malfunction. Apart from that, it is a key element for ensuring proper body metabolism, muscle activity, brain function, and the regulation of body temperature. Further, it also aids in boosting immunity and giving relief from insomnia and restless leg syndrome. Some of the best plant sources of iron include; spinach, tomato sauce, swiss chard, collard greens, pumpkin seeds, squash seeds, pine seeds, pistacios, sunflower seeds, cashews, quinoa, fortified cereals, brown rice, oatmeal, lentils, soybeans, tofu, tempeh and lima beans. Zinc - is an essential component of more than 10 important enzymatic functions of the body. Without zinc, the body will quickly lose overall function and results in a number of health concerns, including the inability to heal wounds, store insulin, fight off disease, develop proper growth patterns, as well as defend against a variety of skin infections. This mineral helps in treating eczema, acne, night blindness and prostate disorders, relieving cold, and managing weight. Zinc also ensures healthy pregnancy and reproduction. Sources of zinc in a plant-based diet are tofu, tempeh, black and green soybeans, kidney beans, black beans, garbanzo beans, lentils, peanuts, oats and wheat germ. Manganese - plays an important role in the management of body metabolism, osteoporosis, reducing fatigue, reproduction, sprains, inflammation, brain function, and epilepsy. Rich sources of manganese include whole grains, nuts, leafy vegetables, and teas. Foods high in phytic acid, such as beans, seeds, nuts, whole grains, and soy products, or foods high in oxalic acid, such as cabbage, spinach, and sweet potatoes, may slightly inhibit manganese absorption. Copper is a common mineral that improves brain function, soothes arthritis, helps in skin care, eliminates throat infections, corrects hemoglobin deficiency, prevents heart diseases, and boosts immunity. It is commonly associated with the uptake of iron and the facilitation of a properly functioning circulatory system. Many excellent food sources of copper are leafy greens, including turnip greens, spinach, Swiss chard, kale, and mustard greens. Asparagus and summer squash are two other excellent vegetable sources of copper. The good and very good sources of copper include many legumes, whole grains, nuts, and seeds.

6 Iodine - often overlooked mineral can alleviate goiter, fibrocystic breast disease, skin conditions, and cancer, while improving hair health, protecting pregnancy, and improving body s metabolism. Plant based sources for iodine are potatoes, prunes, bananas, corn, cranberries, green beans and strawberries. Iodide - is a secondary form of iodine, but is very important in terms of bodily function. It is involved in the overall thyroid function, and its deficiency can cause goiter. Iodide is vital for producing thyroxine (T4), without which, the body can experience a fall in metabolic rate and an increase in cholesterol levels. Chromium - is important for glucose uptake in the body, so it s particularly relevant to those suffering from diabetes. It increases glucose uptake by the cells, which stimulates fatty acid and cholesterol synthesis, and although both the things typically seem like negative components for health, they are actually essential in small levels for a functional, healthy life. Food sources of chromium include; whole grains, bread, brown rice, broccoli, mushrooms, green beans, brewer's yeast, cereals, corn and potatoes. Selenium - might be a rare mineral, but its function is significant. It is one of the most powerful mineral antioxidants, and it actually prevents the formation of new free radicals by participating in various cellular reactions, which lower the peroxide concentration in the cellular body. Reducing free radical formation is only one of selenium s functions. It is also essential for bone growth, along with calcium, copper, and zinc. Reliable plant based sources of selenium are; brazil nuts, Shiitake/White Button mushrooms, lima and pinto beans, chia seeds, brown rice, sunflower seeds, sesame seeds, and flax seeds, broccoli, cabbage and spinach.

Macros and Micros. of a Healthy Diet. Macronutrients. Proteins

Macros and Micros. of a Healthy Diet. Macronutrients. Proteins Macros and Micros of a Healthy Diet Macronutrients Nutrients needed in large amounts in the body that provide energy Includes protein, carbohydrates, and fats Proteins Roles in the body: Develops, maintains,