Vitamins & Minerals

Vitamin A A generic term for a group of entities that include retinal compounds, and the pro-vitamin beta carotene. In its natural state it is found in foods of animal origin, such as liver and egg yolks. Vitanin A requires some fat to be present in the digestive tract in order to be absorbed, and goes into the system better (more readily) than carotenoids. It is used for growth and maintenance of epithelial tissues which include the cornea of the eye, all mucous membranes, and the linings of the GI tract, lungs, vagina, urinary system, and skin. Vitamin A is stored in the liver, therefore a daily intake is not essential.

Beta Carotene Necessary for growth & repair of body tissues; helps maintain smooth, soft disease-free skin; helps protect the mucous membranes of the mouth, nose , throat & lungs, thereby reducing susceptibility to infections; protects against air pollutants; counteracts night-blindness & weak eyesight; aids in bone and teeth formation. Current medical research shows that foods rich in Beta Carotene will help reduce the risk of lung cancer & certain oral cancers. Unlike Vitamin A from fish liver oil, Beta Carotene is non-toxic. A defiency may result in night blindness; increased susceptibility to infections; rough, dry, scaly skin; loss of smell & appetite; frequents fatigue; lack of tearing; defective teeth & gums' retarded growth.

Vitamin C A water-soluble vitamin that is necessary for normal growth and development. Vitamin C (ascorbic acid) is found in green peppers, citrus fruits including kiwis, strawberries, tomatoes, broccoli, turnip greens and other greens, sweet and white potatoes, and cantaloupe. Most other fruits and vegetables contain some vitamin C; fish and milk contain small amounts. Vitamin C promotes healthy teeth and gums, helps in the absorption of iron, aids in the maintenance of normal connective tissue, and promotes wound healing. It also helps the body's immune system.

Vitamin D A fat-soluble vitamin that is used in the absorption of calcium. It is found in cheese, butter, margarine, cream, fortified milk (all milk in the United States is fortified with Vitamin D), fish, oysters, and fortified cereals. Vitamin D promotes the body’s absorption of calcium, which is essential for the normal development of healthy teeth and bones. It also helps maintain adequate blood levels of the minerals calcium and phosphorus.

Vitamin E A major anti-oxidant nutrient; retards cellular aging due to oxidation; supplies oxygen to the blood which is then carried to the heart and other organs; thus alleviating fatigue; aids in bringing nourishment to cells; strengthens the capillary walls & prevents the red blood cells from destructive poisons; prevents & dissolves blood clots; has also been used by doctors in helping prevent sterility, muscular dystrophy, calcium deposits in blood walls and heart conditions. Deficiency may lead to a rupture of red blood cells, loss of reproductive powers, lack of sexual vitality, abnormal fat deposits in muscles, degenerative changes in the changes in the heart and other muscles; dry skin.

Vitamin K A fat-soluble vitamin that plays an important role in blood clotting. It is found in cabbage, cauliflower, spinach, other green leafy vegetables, cereals, soybean. It is also made by the bacteria lining the gastrointestinal tract. Newborn babies have to be given a vitamin K injection because they lack this bacteria. It is not found in breastmilk. Vitamin K is known as the clotting vitamin, because without it blood would not clot.

Thiamin (Vitamin B1) Plays a key role in the body's metabolic cycle for generating energy; aids in the digestion of carbohydrates; essential for the normal functioning of the nervous system, muscles & heart; stabilizes the appetite; promotes growth & good muscle tone. Deficiency may lead to the loss of appetite ; weakness & feeling tired; paralysis & nervous irritability; insomnia; loss of weight; vague aches & pains; mental depression & constipation; heart & gastrointestinal problems.

Riboflavin (Vitamin B2) A water-soluble vitamin required by the body for health, growth and reproduction; one of the B-complex vitamins. Lean meats, eggs, legumes, nuts, green leafy vegetables, dairy products, and milk provide riboflavin in the diet. Breads and cereals are often fortified with riboflavin. Because riboflavin is destroyed by exposure to light, foods with riboflavin should not be stored in glass containers that are exposed to light. It works with the other B vitamins. It is important for body growth and red cell production, and helps in releasing energy from carbohydrates.

Niacin (Vitamin B3) Improves circulation and reduces the cholesterol level in the blood; maintains the nervous system; helps metabolize protein, sugar & fat; reduces high blood pressure; increases energy through proper utilization of food; prevents pellagra; helps maintain a healthy skin, tongue & digestive system. Deficiency may result in pellagra, gastrointestinal disturbance, nervousness, headaches, fatigue, mental depression, vague aches & pains, irritability, loss of appetite, insomnia, skin disorders, muscular weakness, indigestion, bad breath, canker sores.

Vitamin B-6 A water-soluble vitamin; part of the vitamin B complex. Vitamin B-6 is found in beans, nuts, legumes, eggs, meats, fish, whole grains, and fortified breads and cereals. It plays a role in the synthesis of antibodies in the immune system. It helps maintain normal brain function, and acts in the formation of red blood cells. It is also required for the chemical reactions of proteins. The higher the protein intake, the more the need for vitamin B6.

Vitamin B-12 A water-soluble vitamin; part of the vitamin B complex. It is found in eggs, meat, poultry, shellfish, milk, and milk products. Like the other B vitamins, it is important for metabolism. It helps in the formation of red blood cells, and in the maintenance of the central nervous system.

Choline Very important in controlling fat & cholesterol buildup in the body; prevents fat from accumulating in the liver; facilitates the movement of fats in the cells; helps regulate the kidneys, liver & gallbladder; important for nerve transmission; helps improve memory. Deficiency may result in cirrhosis and fatty degeneration of the liver, hardening of the arteries, heart problems, high blood pressure, hemorrhaging kidneys.

Folic Acid Necessary for DNA & RNA synthesis, which is essential for the growth and reproduction of all body cells; essential to the formation of red blood cells by its action on the bone marrow; aids in amino acid metabolism. Deficiency may result in gastrointestinal disorders, anemia, Vitamin B-12 deficiency, pre-mature gray hair.

Pantothenic Acid (Vitamin B5) A water-soluble vitamin that is sometimes called an "anti-stress" supplement. It is converted to coenzyme A, which is a catalyst of acetylation reactions, and is involved in the synthesis of the neurotransmitter, acetylcholine. Coenzyme A also plays an important role in the synthesis of phospholipids, cholesterol, and the numerous biochemicals that are made from cholesterol (steroid hormones, and vitamin D). Vitamin B-5 is also involved in the metabolism of carbohydrates, fats, and protein.

Calcium Builds and maintains bones and teeth; regulates heart rhythm; eases insomnia; helps regulate the passage of nutrients in and out of the cell walls; assists in normal blood clotting; helps maintain proper nerve and muscle function; lowers blood pressure; important to normal kidney function, reduces the incidence of colon cancer, and reduces blood cholesterol levels. Deficiency may result in arm and leg muscles spasms, softening of bones, back and leg cramps, brittle bones, rickets, poor growth, osteoporosis ( a deterioration of the bones), tooth decay, depression.

Chromium An essential mineral that is not made by the body and must be obtained from the diet. The best source of chromium is brewer's yeast, but a large percentage of individuals do not tolerate brewer's yeast because it causes abdominal distention (a "bloated" feeling) and nausea. The other good sources of chromium are beef, liver, eggs, chicken, oysters, wheat germ, green peppers, apples, bananas, spinach, and butter. Black pepper and molasses are also good sources of chromium, but they are normally consumed only in small amounts. Chromium is important in the metabolism of fats and carbohydrates. Chromium stimulates fatty acid and cholesterol synthesis and is an activator of several enzymes.

Iron Its major function is to combine with protein and copper in making hemoglobin. Hemoglobin transports oxygen in the blood from the lungs to the tissues which need oxygen to maintain basic life functions. Iron builds up the quality of the blood and increases resistance to stress and disease. It is also necessary for the formation of myoglobin which is found only in muscle tissue. Myoglobin supplies oxygen to muscle cells for use in the chemical reaction that results in muscle contraction. Iron also prevent fatigue and promotes good skin tone. Deficiency may result in weakness, paleness of skin, constipation, anemia.

Magnesium Plays an important role in regulating the neuromuscular activity of the heart; maintains normal heart rhythm; necessary for proper calcium & Vitamin C metabolism; converts blood sugar into energy. Deficiency may result in calcium depletion, heart spasms, nervousness, muscular excitability, confusion; kidney stones.

Phosphorus Phosphorus is a mineral that makes up 1% of the total body weight. It is present in every cell of the body, but 85% of the body’s phosphorus is found in the bones and teeth. The main food sources are the protein food groups of meat and milk. A meal plan that provides adequate amounts of calcium and protein also provides an adequate amount of phosphorus. Whole-grain breads and cereals contain more phosphorus than refined cereals and breads made from refined flour. However, the phosphorus in whole-grain products is in the form of phytin, a storage form of phosphorus that is not absorbed by humans. Fruits and vegetables contain only small amounts of phosphorus.

Potassium Works with sodium to regulate the body's waste balance and normalize heart rhythms; aids in clear thinking by sending oxygen to the brain; preserves proper alkalinity of body fluids; stimulates the kidneys to eliminate poisonous body wastes; assists in reducing high blood pressure; promotes healthy skin. Deficiency may result in poor reflexes, nervous disorders, respiratory failure, cardiac arrest, muscle damage.

Selenium An essential trace element. It is an integral part of enzymes. Fish, shellfish, red meat, grains, eggs, chicken, liver, and garlic are all good sources of selenium. The amount of selenium in vegetables is dependent on the selenium content of the soil. Brewer's yeast and wheat germ, both considered "health foods," are also good sources of selenium. Selenium has a variety of functions. The main one is its role as an antioxidant in the enzyme selenium-glutathione-peroxidase. Selenium also seems to stimulate antibody formation in response to vaccines. It also may provide protection from the toxic effects of heavy metals and other substances. It may assist in the synthesis of protein, in growth and development, and in fertility, especially in men. Selenium has been shown to improve the production of sperm and sperm motility.

Zinc An antioxidant nutrient; necessary for protein synthesis; wound healing; vital for the development of the reproductive organs, prostate functions and male hormone activity; it governs the contractility of muscles; important for blood stability; maintains the body's alkaline balance; helps in normal tissue function; aids in the digestion and metabolism of phosphorus. Deficiency may result in delayed sexual maturity, prolonged healing wounds, white spots on finger nails, retarded growth, stretch marks, fatigue, decreased alertness, susceptibility to infections.

Antioxidants

In general, antioxidants neutralize free radicals that are generated in the body, and prevent damage to cell proteins, lipids and carbohydrates. "Antioxidant" is a classification of several organic substances, including vitamin C, vitamin E, vitamin A (converted from beta-carotene), selenium, and a group known as the carotenoids. Carotenoids are a pigment that adds color to many fruits, and vegetables. Evidence is now available that indicates that harmful free radicals play a role in most major health problems such as cancer, cardiovascular disease and degenerative diseases associated with aging.

Antioxidants serve several functions in a diet. Of most importance to long term health is preventing the formation of hydroperoxides and free radicals, compounds that damage the cell's structure and possibly result in cancer. Harmful free radicals are generated in the body during normal metabolism, and upon exposure to environmental assaults such as infectious agents, pollution, UV light and radiation, etc. When harmful free radicals are not neutralized by the body's defense mechanisms, an excess of harmful radicals exists. If the generation of harmful radicals has exceeded the body's, or cell's capacity to effectively neutralize these radicals, then these harmful radicals will damage vital proteins, lipids and DNA.

A few of the foods rich in carotenoids are: Apricots, broccoli, pumpkin, cantaloupes, spinach, sweet potatoes, and the lycopene in tomatoes. Vitamin C, vitamin E, magnesium, copper and zinc are also good antioxidants.

Protein

Proteins are essential for growth and repair. They play a crucial role in virtually all biological processes in the body. All enzymes are proteins and are vital for the body's metabolism. Muscle contraction, immune protection, and the transmission of nerve impulses are all dependent on proteins. Proteins in skin and bone provide structural support. Many hormones are proteins. Protein can also provide a source of energy. Generally the body uses carbohydrate and fat for energy but when there is excess dietary protein or inadequate dietary fat and carbohydrate, protein is used. Excess protein may also be converted to fat and stored.

Excess protein can cause health problems:

• Overwork the kidneys.
• Cause dehydration.
• Cause excessive calcium loss from the bones.
• Increase risk for heart disease if high in saturated fats.
• Some meat alternatives are:
  Nuts, Seeds, Eggs, Milk, Cheese, Pulses, Peanuts, Pasta, Flour, Bread, Peas, Chick Peas, Potatoes, Beans, Rice, Tofu, Cereals, Cauliflower, Broccoli, Garlic, Spinach, Sweetcorn, Oats, Soya Milk, and Yogurt.

The two food groups that are the richest sources of protein are the meat and meat-alternatives group, and the milk group. One ounce of meat,chicken, or fish and one cup of milk provides 7-8 grams of protein. One egg, 1/2 cup of beans, or 1/4 cup of nuts is equivalent in protein to one ounce of meat

Essential Amino Acids

Leucine & Isoleucine Provides ingredients for the manufacturing of other essential biochemical components in the body, for the production of energy, upper brain stimulants, and aids in being more alert.

Lysine Insures the adequate absorption of calcium; helps form collagen; aids in the production of antibodies, hormones and enzymes. Potentially effective against herpes. Deficiencies may result in tiredness, the inability to concentrate, irritability, bloodshot eyes, retarded growth, hair loss, anemia and reproductive problems.

Methionine A major supplier of sulfur which prevents disorders of the hair, skin and nails; lowers cholesterol levels by increasing the liver's production of lecithin; reduces liver fat, and protects the kidneys; a natural chelating agent for heavy metals; regulates the formation of ammonia reducing bladder irritation; influences hair follicles, and promotes hair growth.

Phenylalaine Used by the brain to produce norepinephrine, a chemical that transmits signals between nerve cells and the brain; keeps you awake, and alert; reduces hunger pains; functions as an antidepressant, and helps improve memory.

Threonine An important constituent of collagen, elastin, and enamel protein; helps prevent fat build-up in the liver; helps the digestive, and intestinal tracts function more smoothly; assists metabolism, and assimilation.

Tryptophan A natural relaxant, helps alleviate insomnia by inducing normal sleep; reduces anxiety and depression; helps in the treatment of migraine headaches; helps the immune system; helps reduce the risk of artery and heart spasms; works with lysine in reducing cholesterol levels.

Valine Promotes mental vigor, muscle coordination and calm emotions.

Weight Management

Excess weight is a problem facing an estimated 97 million adults in the United States. Currently, about one-fifth of all U.S. adults are believed to be considerably overweight. There are more "obese" people in the U.S. today than ever according to the American Dietetic Association.

According to the ADA there has been a 39% increase in obese teenagers. This is due to many factors, but genetics can certainly play a role. With two obese parents there is an 80% chance for a teen to be obese; with one parent, 40%; and with lean parents only a 10% chance. But, don't get discouraged. The chances are not 100% so obesity is not inevitable.

Before you decide to pursue a weight-loss program, you should understand the definition, causes and health risks of being overweight. Here is some important information:

The Difference Between Being Overweight and Being Obese

Many doctors use something called a Body Mass Index, or BMI, a measurement of weight that takes height into account. A person with a BMI of 25 to 29.99 is considered "overweight." A person with a BMI of 30 or greater, or who is at least 30 lbs overweight (depending on height), would be diagnosed as “obese”, the condition of being considerably overweight.

Dieting Tips:

• Cutting out soda completely can save you 360 calories or more each day.
• Switching from whole to nonfat, or low fat milk is also a good idea, or switching to soy milk is even better.
• Try a variety of activities hiking, cycling, walking, swimming, aerobics, or jogging.
• Gradually work up to at least 30 minutes of exercise 3 to 5 times a week.
• Reduce the size of the portions you eat, using smaller plates helps.
• Eat slowly; it takes about 20 minutes for your brain to recognize how much is in your stomach.
• Avoid eating when you feel upset or bored, do something to occupy your mind.
• Adding healthy snacks to three regular meals, and eating smaller portions at mealtime can help cut the calories without feeling deprived.
• Replace junk food with fresh vegetables, and fruit.
• Don't skip breakfast.
• Don't deny yourself your favorite food. Eat it in small portions, and as a special treat.
• Don't eat a large meal in the evening.
• Forgive yourself when you slip up, just get back on track.
• Don't eat while you're doing something else.
• Snack on low calorie snacks.

Burning Calories:

• Take the stairs.
• Park farther away from the door.
• Do something, (like housework) while watching TV.
• Stand up whenever you can instead of sitting.
• Plan events that don't revolve around eating.
• Replace coffee breaks with walk breaks.
• Use the bicycle instead of the car.
• Take time to play.
• Take the dog for a walk.
• Cut your grass instead of hiring it done.
• Do leg lifts, or isometrics while watching TV.