For example, they help the body's bones, heal wounds and bolster the immune system. Vitamins and minerals also convert food into energy, and repair cellular damage. Excellent reasons to refer to them as essential.
Vitamins. There are 13 essential vitamins and each one has a special role to play within the body, helping to regulate the processes such as cell growth and repair, reproduction and digestion.
Minerals. Just like vitamins, minerals help your body grow, develop and stay healthy. The body uses minerals to perform many different functions from building strong bones to transmitting nerve impulses. Some minerals are even used to maintain a normal heartbeat.
Minerals are found in foods such as red meat, which is a good source of iron. Other minerals found in food are calcium (typically found in milk), potassium (bananas) and zinc (found in beans, peas, lentils and peanuts).
A vitamin refers to a component of a balanced diet which the human body generally cannot manufacture on its own. People must consume needed vitamins directly from food or through supplements.
Vitamins from Food
Vitamins from food are natural substances found in plants and animals and are known as essential nutrients for healthy maintenance of the body's cells, tissues and organs.
Essential Nutrients. The body needs more than 40 nutrients: vitamins, minerals and water, as well as energy-providing protein, carbohydrates, and fats. No one food supplies all the essential nutrients in the amounts needed. Therefore, it is important to eat a variety of foods each day.
Water-soluble nutrients, such as Vitamin C and the B family of vitamins, aren't stored in the body, so you need a new supply of these every day.
Fat-soluble nutrients -- which include A, D, E and beta-carotene -- are stored in the liver and fatty tissues of the body, so most people do not need a new supply of these nutrients every day... unless there is a health reason.
Superfoods
SUPERFOODS are loaded with antioxidants, which contribute to good health.
When your body breaks down food, or is exposed to bad environmental stuff such as tobacco smoke and radiation, your body produces free radical molecules. Free radicals can damage your body's cells, and play a role in heart disease, cancer and other diseases.
Antioxidants protect cells against the effects of free radicals. Antioxidants are found in many foods and include fruits and vegetables, nuts and seeds, grains, and some meats, poultry and fish.
Fruits: blueberries, strawberries and kiwi; Vegetables, such as dark leafy greens, spinach, cabbage and broccoli; Fish such as salmon, sardines.
According to WebMD, the three major antioxidant vitamins are (1) beta-carotene, (2) vitamin C, and (3) vitamin E. You can recognize these favs in red, purple, blue, orange and yellow fruits and vegetables.
1. Beta-carotene and other carotenoids:
Apricots, asparagus, beets, broccoli, cantaloupe, carrots, corn, green peppers, kale, mangoes, turnip and collard greens, nectarines, peaches, pink grapefruit, pumpkin, squash, spinach, sweet potato, tangerines, tomatoes, and watermelon
2. Vitamin C: berries, broccoli, Brussels sprouts, cantaloupe, cauliflower, grapefruit, honeydew, kale, kiwi, mango, nectarine, orange, papaya, snow peas, sweet potato, strawberries, tomatoes, and red, green, or yellow peppers
3. Vitamin E: broccoli, carrots, chard, mustard and turnip greens, mangoes, nuts, papaya, pumpkin, red peppers, spinach, and sunflower seeds
Also rich in antioxidants are: Prunes, Apples, Raisins, Plums, Red grapes, Alfalfa sprouts, Onions, Eggplant, Beans, Chocolate.
Zinc: oysters, red meat, poultry, beans, nuts, seafood, whole grains, fortified cereals, and dairy products
Selenium: Brazil nuts, tuna, beef, poultry, fortified breads, and other grain products
Antioxidant-rich nuts include: pecans, almonds, hazelnuts and walnuts.
Superfoods provide multiple disease-fighting nutrients, fill you up so you can enjoy plenty of food without excess calories, and are easy to include in everyday meals.
Warning about cooking superfoods. High heat impacts vitamins and antioxidants. Lightly sauteé vegetables over medium heat in good quality fats like olive oil, grapefruit seed oil (and even pasture-raised butter if you don’t have heart issues).
Easy Way to Get Vitamins
2. Tea. Black or Green Tea. Hot or cold. Drinking tea puts you on the path to a healthier diet. Green tea is a powerful antioxidant and anti-inflammatory that helps the overall health and appearance of your skin. It also contains polyphenols that strengthen and protect the cell membrane, and helps reduce the risk of cancer. Love tea. Drink a double cup in the evening.
3. Berries. It's always on our grocery list. Fruits like blackberries, blueberries and strawberries are high in antioxidants and they have been proven to repair damage to the skin’s cell membranes.
4. Organic foods have about 30% higher levels of antioxidants than their conventional counterparts. A tad more costly, but worth it for the sake of your health and skin. Right?
5. Greens. Yes, I fix a lot of salads, and I add greens to my honey's lunchbox meal. Foods such as spinach and romaine have Vitamin B, E and C, in addition to antioxidants that help fight off free radicals (which left unchecked, free radicals cause damage to cells and skin tissue).
6. Tomatoes. Eating foods with a red or orange color such as the tomato or carrot boosts beta-carotene and Vitamin C. The body converts beta-carotene into Vitamin A, which helps the body's hydration, collagen production and strengthens skin cells. The production of collagen is important when fighting the aging process.
7. Essential Fatty Acids. Although the name “fatty” may not sound like it would be good for you, fatty acids contain omega-3 and 6. Omega 3 and 6 help fight inflammation and sunburn, which are two major causes of premature aging. They also help your skin cells repair their natural barrier and increase cell production. You want to eat foods such as walnuts, pumpkin seeds and flax seed as well as salmon, tuna and trout.
A regular diet doused in sugar, low-grade saturated fats, white processed carbs, and artificial preservatives and colorings fosters not only weight gain and depression, but even more dangerous, a steady level of inflammation throughout the body. According to medical experts like Dr. Andrew Weil, Dr. Barry Sears, and Dr. Mark Hyman, chronic disease can be triggered from persistent low level inflammation (and would thus be considered one of the root causes of every modern disease).
You want to avoid foods high in fat (not the same as fatty acids), sodium, sugar, caffeine, dairy and citric acid as these can cause excessive skin breakouts, sagging and congestion. Also, eating processed and bleached foods (e.g. white flour, white sugar) can have a negative effect on the appearance and clarity of skin.
USDA
The USDA reports that there are seven essential nutrients that today's American adults typically don't get enough of.
Potassium: Lower Blood Pressure Studies show that potassium helps keep blood pressure healthy. Potassium also supports muscle and nerve function. While potassium is present in foods naturally -- like milk, potatoes, sweet potatoes, legumes, avocados and bananas -- many Americans do not get enough.
Magnesium: Prevent Disease Low magnesium levels have been linked with osteoporosis, high blood pressure, diabetes, muscle cramps and heart disease. The elderly, people with stomach or intestinal problems, and those who regularly drink alcohol are at risk for having low magnesium levels. So eat your spinach -- and your beans, peas, whole grains, and nuts (especially almonds).
Vitamin A: Up Your Beta-Carotene There are two types of Vitamin A: retinol and carotenoids, like beta-carotene. Beta-carotene is a carotenoid found in many orange and yellow foods -- like sweet potatoes, carrots and winter squash -- as well as spinach and broccoli. Vitamin A is important because it supports good vision, healthy immunity and tissue growth.
Vitamin D: Strong Heart and Mind Vitamin D is important in the development of healthy bones, muscles, and nerve fibers, as well as, a strong immune system. Though our bodies can make it by exposure to sunlight… we now know that too much sunlight is not friendly for other reasons.
Experts recommend getting vitamin D in other ways. A few foods naturally contain D: Fatty fish such as salmon and mackerel, mushrooms, liver, cheese, and egg yolks provide Vitamin D. Milk, some brands of orange juice, and many cereals are fortified with Vitamin D.
Calcium: More Than Strong Bones You probably know that calcium is good for teeth and bones. But that's not all. Calcium helps maintain muscle function and heart rhythm. It might also help prevent high blood pressure. Dairy is a good source, but foods like salmon, kale, and broccoli are too.
Without enough Vitamin D, your body can't absorb the calcium you take in.
Vitamin C: Immunity Booster Studies suggest that Vitamin C can shorten the duration of symptoms. This vitamin, found in many fruits and vegetables, has other benefits, too. It boosts the growth of bone and tissue. As an antioxidant, it might also help protect cells from damage.
Fiber: Bulk Up Fiber from grains, beans, and produce has loads of health benefits. It helps lower cholesterol and improve bowel regularity.
It might lower the risk of heart disease, diabetes, and some cancers. And it's great for people trying to lose a few pounds. High-fiber foods are often filling and low in calories.
Vitamin Deficiency
Scientific evidence continues to accumulate to strengthen the view that vitamin deficiencies are more common than previously thought. It has been estimated that at least 50 human diseases can be corrected or attenuated by maintaining sufficient vitamin intake either from food or supplements or both.Other disorders that may be related to vitamin deficiencies include fibromyalgia, chronic fatigue syndrome, migraine, rage, depression, bipolar, and other more minor disorders.
The vitamin deficiency condition causes pain, dysfunction, distress, social problems, and/or death. Diseases usually affect people physically, and also emotionally, because contracting and living with many diseases usually alters one's perspective on life, and their personality.
Vitamin deficiencies are classified as either primary or secondary. A primary deficiency occurs when the body does not get enough of the vitamin from food.A secondary deficiency may be due to an underlying disorder that prevents or limits the absorption or use of the vitamin, due to a “lifestyle factor”, such as smoking, excessive alcohol consumption, or the use of medications that interfere with the absorption or use of the vitamin.
Many people believe they can, and do, get all the vitamin nutrients they need from food. This is true... as long as you eat healthy by making good food choices and cooking food properly.
People typically require more nutrients than the typical diet supplies, especially as your grow older. For example, few at the recommended 5-7 servings of fruits and vegetables every day.
Also, researchers report that important vitamins (such as D and E) and minerals that protect against disease, may be difficult to obtain through diet alone, no matter how conscientious a person is.
Vitamins from Supplements
A vitamin supplement is otherwise known as a dietary or nutritional supplement, and it generally contains a "dietary ingredient" that provides an element that might not otherwise be consumed when eating meals. Vitamin supplements are generally presented as pills in a bottle and include other forms, such as capsules and bars. Can You Have Too Much Vitamin? At high enough dosages, some vitamins can cause side-effects such as nausea, diarrhea, heartburn, gastric disturbances and vomiting, especially when taken on an empty stomach.
When. and if, side-effects present, recovery is often accomplished by reducing the dosage. The doses of vitamins differ because individual tolerances can vary widely and appear to be related to age and state of health.
Vitamin Supplements with Food. For best absorption and the least irritation to the stomach, take supplements with a meal containing fat. This is particularly important for the fat-soluble vitamins (A, D and E). Experiment with taking your supplements with lunch or dinner if they cause you problems with breakfast.
Multivitamins. A great way to get all the nutrients your health and skin needs is to include a multivitamin. It would be fantastic if we could all eat everything we need to in order to get the nutrition from food naturally. Unfortunately, most people don't. I didn't. It's still difficult for me even with my focus on cooking foods.
Introducing a good multivitamin into your routine may insure that the body receives all the necessary nutrients it needs. The eyes, hair, finger- and toe- nails, mouth, as well as your skin generally show symptoms or warning signs of vitamin and mineral deficiencies. Don't wait for your body to tell you that you are not getting enough vitamins into your body. Start now.
Many report feeling healthier, happier and getting sick less often after introducing a multivitamin. Eating right and taking over-the-counter vitamins are changes that yield wonderful results to your health… and improves your complexion too!
Diabetes and Vitamins
The relationship between Vitamin D deficiency and glucose intolerance with Type 2 Diabetes is important. A study revealed that more than 90 percent of Type 2 diabetics were found to be deficient in Vitamin D and the disease worsened when the deficiency increased.
A healthy level of Vitamin D is essential for a diabetic. This vitamin is also essential to the maintenance of bone strength, and may also affect cardiovascular health and immune system functioning, as well as, insulin production. I take one Vitamin D supplement every morning.
Scientists and healthcare professionals have known for some time that low levels of Vitamin D almost double the risk of cardiovascular disease in people with diabetes.
Diet, supplements, and exposure to sunlight through outdoor exercise and activities are simple ways for people with Type 2 Diabetes to obtain adequate amounts of Vitamin D.
Along with maintaining a healthy diet and regular exercise, consider incuding multivitamin, Vitamin D and Vitamin B12 in your every-day routine.
Fiber supplements may, however, decrease the absorption of medications and supplements if they are taken at the same time.
Consuming more vitamins than a body needs does not hurt you. The body discards what it doesn't need. However, if there is a reaction such as nausea, reduce the amount of vitamins. Always consult your doctor to learn what's best for you.