Vitamins and Minerals

Vitamins are metabolic catalysts that regulate biochemical reactions within your body. Your body cannot manufacture them, which is why you must obtain them through your diet. To date, 13 vitamins have been discovered, each with a specific function. You need vitamins to function properly, but any excess offers no improvement in body function.

Vitamins are required in tiny amounts for growth, health and physical well being.

Most people use vitamin supplements in their diets but despite claims to the contrary, supplements will not:-

• Enhance performance
• Increase strength or endurance
• Prevent injuries or illness
• Provide energy
• Build muscle
  

Minerals are present in all living cells. They occur freely in nature in the soil and water and travel through the food chain by being absorbed into plants that grow in the soil and then into the animals that consume the plants and water. Vegetables of the same species can differ in mineral content, depending on the soil in which they were grown.

Each mineral has its own unique role in the body.

You need some minerals in large amounts: sodium, potassium, chloride, calcium, phosphorus and magnesium.

Others, such as iron, zinc, selenium and iodine are needed in smaller amounts. As with vitamins, you can get the minerals you need if you eat a variety of wholesome foods.

Iron and zinc can be exceptions to that general rule, particularly for those who abstain from red meat; the same is true of calcium for those who abstain from dairy products.

Vitamin and mineral deficiencies tend to be related to medical problems so for the average healthy person when it comes to nourishing the body, always try to get your vitamins and minerals you need from the food you eat; food first!

If for psychological “health insurance” you wish to supplement your diet, you can take a single one-a-day type multivitamin. (This is what I do!)

Where to find some of the more essential Vitamins and Minerals

• Calcium- milk and dairy products, dark green leafy vegetables, beans and nuts. Needed for building and maintaining strong bones and healthy teeth.
• Iron – liver, other meat, eggs, chicken, fish, green leafy vegetables, dried fruit, whole-grain cereals, bread, pasta, nuts. Involved in formation of red blood cells. Lack of energy during period may be result of iron deficiency.
• Vitamin A – For healthy skin and healthy eyes. Two forms; retinol found in liver, fish oils, eggs, margarine, milk and yoghurt. Beta-carotene found in orange and yellow fruits and vegetables eg peppers, carrots, apricots, melons, and in green leafy vegetables eg broccoli, spinach, watercress.
• Vitamin C – Helps boost immune system. Helps body fight infection, helps with healing of wounds, reduces cholesterol, good for gums, bones and teeth and helps the body absorb iron (hence glass of juice with cereals at breakfast).
• Essential fatty acids – Just as important as vitamins and minerals. Important for structure of cells, help with oxygen uptake, and producing energy. Maintain liver, heart and brain health. Good for muscle tone and healthy skin. Omega 3 is found in cod liver oil, flaxseed oil, rapeseed oil, soya beans, walnuts, herrings, sardines and mackerel, Omega 6 is found in plant oils such as sunflower, corn, olive and evening primrose.
  

The Great Thing About Fruit.....
STRAWBERRY: Protective Fruit. Strawberries have the highest total antioxidant power among major fruits & protect the body from cancer-causing, blood vessel-clogging free radicals.

ORANGE : Sweetest medicine. Taking 2-4 oranges a day may help keep colds away, lower cholesterol, prevent & dissolve kidney stones as well as lessens the risk of colon cancer.

WATERMELON: Coolest thirst quencher. Composed of 92% water, it is also packed with a giant dose of glutathione, which helps boost our immune system. They are also a key source of lycopene - the cancer fighting oxidant. Other nutrients found in watermelon are vitamin C & Potassium.

GUAVA & PAPAYA: Top awards for vitamin C. They are the clear winners for their high vitamin C content. Guava is also rich in fiber, which helps prevent constipation. Papaya is rich in carotene; this is good for your eyes.

KIWI: Tiny but mighty. This is a good source of potassium, magnesium, vitamin E & fiber. Its vitamin C content is twice that of an orange.APPLE: An apple a day keeps the doctor away? Although an apple has a low vitamin C content, it has antioxidants & flavonoids which enhances the activity of vitamin C thereby helping to lower the risks of colon cancer, heart attack & stroke.

Have a fruity summer!