Vitamins & Nutrition In The Modern World
So here we are living in a modern world, where we can clone our selves, but for some reason we still haven’t discovered a cure for cancer. Doesn’t that make you think?
Everyone knows that our health is about 90% nutrition. That’s a pretty high number if you ask me. The food we eat is more important then anything you can do for your self and your kids. But how many people are actually think about the quality of food they are buying?
I believe one of the biggest problems in the world of nutrition is vitamin deficiency.
How old do you think the food in the supermarket is? Well, by the time it travels to the store, and then travels to your house it is at least a week old. If the food is organic, it still has about 40 % of nutrients remained. But if you are buying generic foods ( growth stimulant food ) then your nutrient amounts are low. Pretty much nothing.
The reason for that is the soil it is grown in ( only 3 minerals in the fertilizer instead of 52 )and the growth hormones it has been enchanced with.
And when you cook your food, it looses which ever nutrients are left. Your body becomes nutrient deficient.
Nutrient defficiency, create internal and external illnesses not only in our body, but our mind as well. If your body is not happy then your mind will not be happy.
I heard doctors treating patients from serious illnesses like depression and cancer with just vitamins and good nutritious food. But that is a whole other subject.
We live in a world, where we can take vitamin supplements that are available in a great variety. Everyone needs vitamins, and if you have an active life style you need more vitamins. Here are the most important vitamins and minerals that your body needs and which foods you can obtain them from, but I would still recommend to take a multivitamin as well:
Vitamin A
Is an antioxidant that is essential for growth and development. Also for maintaining healthy vision, and skin. You can find this vitamin in great amounts in organ meats, sweet potatoes, carrots, yellow vegetables, spinach.
Vitamin D
Is essential for bones and teeth, also helps the body absorb and use calcium. You can find Vitamin D in Salmon, mackerel, tuna, fortified milk, or in pure cod liver oil.
Vitamin E
Is an antioxidant and it helps to form blood cells, muscles, lung and nerve tissues and of course boosts the immune system.
Good sources of Vitamin E is in vegetable oil, whole grains, almonds, and leafy green vegetables ( organic ).
Thiamin (vitamin B1)
Is responsible for carbohydrate metabolist, also helps to function your nervous system.
It’s found in whole grains, wheat germ, brown rice, rice bran, oatmeal, egg yolks, fish, poultry, green leafy vegetables, brussels sprouts, asparagus, peas broccoli, legumes, peanuts, sunflower seeds, dried soybeans, Brewers yeast, avocados, raisins plums, milk, and kelp. Vitamin B1 is most concentrated in the germ of cereals and is easily included in the daily diet by eating unrefined and unprocessed cereal products, such as brown and wholegrain breads, brown rice, wheatgerm (which contains 13 times the amount of Vitamin B1 found in white flour) and rice bran.
Riboflavin (vitamin B2)
Helps in energy production and other chemical processes in the body; helps maintain healthy eyes, skin, and nerve function. Repairs cells following injury.
Great sourses of Vitamin B2 are in nuts, cheese, eggs, milk and lean meat but is also available in good quantities in green leafy vegetables, fish, legumes, whole grains, and yogurt.
Niacin (vitamin B3)
Is present in every cell in your body. It helps to convert food into energy; helps maintain proper brain function.
Vitamin B3 is hiding in whole grains, milk products, meat, poultry, fish, nuts, broccoli, green peas, green beans.
Vitamin B5
Is essential in the formation of the chemical acetylcholine, which is involved in nerve transmission, memory, and plays a huge role in metabolism of energy.
Found in meat, poultry, fish, egg yoks, and whole grains.
Vitamin B6
Helps produce essential proteins, also helps convert protein into energy. A sourse of Vitamin B6 is in whole wheat products, meat, fish, nuts, green beans, bananas, green leafy vegetables, potatoes.
Vitamin B 12
Helps produce the genetic material of cells, converts carbohydrates into energy; helps with formation of red blood cells and maintenance of central nervous system; helps make amino acids (the building blocks of proteins).
Sourses of B12 are primarily found in meat, eggs, dairy products and fish.
Vitamin B15
A coenzyme involved in respiration, protein synthesis, regulation of steroid hormones. It increases blood and oxygen supplies to tissue.
Vitamin B15 is found in Brewer’s Yeast, organ meats and whole grains.
Biotin
helps to metabolize carbohydrates and fats. Also great for you hair growth.
The best sources of Biotin is brown rice and soybeans.
Folic acid (folate)
Necessary to produce the genetic material of cells; essential in first 3 months of pregnancy for preventing birth defects; helps in red blood cell formation; protects against heart disease.
Sources of Folic acid are found in beans, legumes, green leafy vegetables, Chinese cabbage, broccoli, brussel sprouts, broccoli, lettuse, spinach, asparagus, artichokes, okra, corn, cauliflower, potatoes and beets, orange juice, tomato juice, cantaloupe, avocados.
Vitamin K
Essential for blood clotting.
Great source are cauliflouer, brussel sprouts, broccoli, lettuse, spinach.
Beta Carotene
is an antioxidant that is used by the body to make Vitamin A, inhances the function of your immune system, protects your cells from the damaging effects of free radicals.
Food sources of beta-carotene include sweet potatoes, carrots, spinach, collard greens, mangoes, pumkins, broccoly, yellow and orgnge vegetables and fruits.
Vitamin C
forms collagen in bones, cartilage, muscle, and blood vessels, and assists in the absorption of iron. Also helps to maintain your immune system. Vitamin C can be found in Oranges, green and red peppers, tomatoes, grapefruits.
Essential Minerals
Calcium
Is essential for building bones and teeth and maintaining bone strength; important in muscle function. About 99 % of your body’s calcium is stored in your bones and teeth.
Calcium also plays a role in the healthy functioning of the heart, nerves, muscles and other body parts. Calcium is very important in muscle function. Sources of Calcium are in dairy products, soy milk, sardines (with bones), salmon, dark green leafy vegetables.
Chromium
Is an essential trace mineral meaning that it is essential for the metabolism of carbohydrates, and it also helps to regulate the metabolism of our blood sugar. The benefits of chromium also include controlling fat and cholesterol levels in the blood, and if adequate amounts are provided to the body, it can help to prevent hypertension or high blood pressure.
Food sources of Chromium are in romaine lettuce, onions and tomatoes. Other food sources of chromium include brewer’s yeast, oysters, liver, whole grains, bran cereals, and potatoes. Many people do not get enough chromium in their diet due to food processing methods that remove the naturally occuring chromium in commonly consumed foods.
Copper
Essential for making hemoglobin (oxygen carrying protein in red blood cells) and collagen (a protein in connective tissue); essential for healthy functioning of the heart; helps in energy production; helps in absorption of iron from digestive tract.
Copper is found in Whole grains, nuts, liver, oysters.
Iron
Helps in energy production; helps to carry oxygen in the bloodstream and to transfer oxygen to muscles. Meat, poultry, fish, dried beans, nuts, dried fruits, whole-grain and enriched grain products.
Magnesium
Essential for healthy nerve and muscle function and bone formation; may help prevent premenstrual syndrome (PMS). Found in leafy green vegetables, nuts, whole grains, dried peas and beans, dairy products, fish, meat, poultry.
Phosphorus
Builds strong bones and teeth; helps in formation of genetic material; helps in energy production and storage. Found in meat, dairy products, poultry, fish, grain products.
Potassium
Essential for maintaining balance of body fluids, transmitting nerve signals, and producing energy.
Potassium is in fruits, vegetables, nuts, grains, seeds.
Selenium
Antioxidant; essential for healthy functioning of the heart muscle.Found in fish, meat, whole-grain breads and cereals, milk.
Sodium
Essential for maintaining normal blood pressure and balance of body fluids and for transmitting nerve signals.
Found in table salt, vegetables, animal foods, some bottled waters.
Zinc
Essential for cell reproduction, normal growth and development in children, wound healing (tissue repair and growth), and production of sperm and the male hormone testosterone.
Can be obtained from meats, poultry, oysters, eggs, legumes, nuts, milk, yogurt, whole-grain cereals.
So these are some of the essential vitamins and minerals that you body needs to stay healthy and fight decease on a daily basis. As you can see several of the same minerals and vitamins can be obtained from the same food. But if you don’t have the budget to buy organic food, even if you do, still consider taking a multivitamin. I hope this info was useful and If I missed something let me know and leave a comment.
You are what you eat!
Tatianna
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