Posts Tagged “vitamins”

One of the most asked questions I get is; How many supplements must I take and for how long?
What a great question, I never get tired of answering. Why? That question tells me that the person knows that supplementation is necessary and not always do we take a supplement for life.
Now, let me go into that a little deeper. What supplements would we start with? I have a top five that I work with in the beginning.
Vitamins &  Minerals – Years ago, this would not have been the case. In today’s world of processed foods and “fast food” we do not get a good amount of vitamins & minerals that are recognized by the body as useful.
Fats – With all the worry about an obese country, we listen to advertisement that tell us to eat “no fat” & “low fat” and yolk-less eggs and chicken. We need the good fats that are found in animal fat like butter, cream (yum!) and eggs. And, you can supplement these oils.
Pro-biotic – Our ancestors ate fermented food which kept the beneficial bacteria in our guts at a good amount. With all the dead food we eat today, we must supplement.
Anti-oxidant – Free radicals damage cells. It’s like rusting from the inside out. The pollutants in our air, food and water dramatically increase the number of free radicals we produce. In addition to the enormous stress, cigarette smoke, cell phones, radiation and prescribed drugs, even exercise contributes to the production of free radicals.\
Immune Support – This almost can go without an explanation. The fad just recently was to use anti-bacterial everything. If our bodies have no opportunity to protect, it then grows weak at protecting. We have created a “sterile” environment. The healthiest people are those who are exposed to a lot and become “immune” to it.

Second part of the question – How long. My answer : UNTIL!
Until you change the quality of the food you eat. Until you stop exposing your self to chemicals that are in our food, water and the products we use. In the process of moving towards a healthier diet & lifestyle , the amount of supplements can lessen.

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Vitamin A or Beta Carotene – anti-oxidant, for brain health, cancer fighter, eye health
Carrots, broccoli, green leafy vegetables, green pepper, spinach

Vitamin C or ascorbic acid – anti-oxidant
Citrus fruits, tomatoes, strawberries, green peppers, potatoes, broccoli, green, leafy vegetables, watermelon, Brussels sprouts, cabbage, cauliflower guava, pineapple, cantaloupe, sweet red pepper

Vitamin D or calciferol – a hormone produced by the body that controls calcium for bone and tooth growth
Sunlight on the hands and face a few times per week, supplements

Vitamin E or tocopherol – antioxidant that protects against cancer, cataracts, heart disease
Whole grains

Vitamin K or phylloquinone – helps with blood clotting, bone formation
Green leafy vegetables

Folacin or Folic Acid – important in genetic, metabolic and nervous system processes
Yeast, green leafy vegetables, legumes, oranges, spinach, asparagus, beets, Brussels sprouts, romaine
lettuce, cantaloupe

Biotin – promotes healthy nails, hair and skin
Soy flour, cereals, yeast

Vitamin B-1or Thiamin – enhances brain function and energy
Unrefined whole grains, brewers yeast, legumes

Vitamin B2 or riboflavin – essential in antibody production and energy
Broccoli, whole grains, asparagus, spinach mushrooms, green leafy vegetables, millet, Brussels sprouts

Vitamin B3 or niacin – healthy circulation, skin and nerves, lowers cholesterol, helps memory
Whole grain products

Vitamin B-6 or pyridoxine – promotes red blood cell formation
Brown rice, soy beans, oats, whole grain products, kale, spinach, bananas, strawberries

Vitamin B-12 or cobalamin – prevents anemia, needed for cell formation, digestion and metabolism
Whole grains, fortified cereals, liver

Calcium – essential for strong bones and teeth
Green leafy vegetables, bok choy, broccoli, collards, sweet potato, Chinese cabbage, molasses, legumes or beans, dried figs, raisins, naval oranges, almonds, sesame, sunflower and pumpkin seeds

Chromium –
Brewers yeast, clams, cheese, corn oil, whole grains

Copper –
Soy beans, Brazil nuts, bone meal, raisins, legumes, seafoods, molasses

Iodine –
Kelp, beets, celery, green leafy vegetables, grapes, mushrooms, oranges

Iron – essential to blood cell production, growth, immune health and energy
Prunes, legumes, spinach, dried fruit, molasses, green leafy vegetables, tofu

Magnesium – needed for fat and protein metabolism
Whole grains, green leafy vegetables, spinach, legumes, tofu, oatmeal, brown rice

Celery, bananas, beets, egg yolks, bran, walnuts, pineapples, asparagus, whole grains, green leafy vegetables

Phosphorous – closely related to body’s use of calcium
Cereals, legumes, nuts, meat, eggs

Potassium – protects against high blood pressure and cholesterol levels
Bananas, cantaloupes, dates, honeydew melon, parsnips, potatoes, Swiss chard, beets, green leafy vegetables, watermelon, winder squash, peaches, pears
Celery, bananas, beets, egg yolks, bran, walnuts, pineapples, asparagus, whole grains, green leafy vegetables

Turnips, raw milk, cheese, wheat germ, cucumbers, beets, string beans, seafood’s, lima beans, okra, pumpkins

Bran, cheese, eggs, cauliflower, nuts, onions, broccoli, fish, wheat germ, cucumbers, turnips, corn.

Zinc – boost, enhance, repair immune system, helps destroy foreign micororganisms
Mushrooms, liver, seafood, soybeans, sunflower seeds, brewers yeast, meats, barley
Essential Fatty Acids –we have too many omega –6 and not enough omega –3.
Helps heart health, hypertension, autoimmune diseases, cancer prevention, insulin balance, etc.
Omega-3 – three components: DHA, EHA, and ALA.
Salmon and other fish, walnuts, flaxseed oil, olive oil, deer, buffalo, eggs. green leafy vegetables, lake trout, wheat germ

Cereals, whole grain breads, baked goods, fried foods, margarine, etc.

Enzymes – anti-aging, cholesterol lowering, colon cleansing, immune system support, mental capacity, detoxify body, digestion, vitamin and mineral metabolism.
Found in all raw foods;cooking kills enzymes.

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