|... ...||If You Are What You Eat - Know What You're Eating
Without the sun there would be no life on earth. It is our life force.
The sunshine grows plants Vitamins & minerals come from plants.
Vitamin D is made in our skin by the sunshine. You get the point.
Raw foods provide vitamins & minerals that complement each other perfectly to make sure we absorb everything properly.
Vitamins A,D,E & K need fats to be absorbed by our bodies - so are found in foods that contain natural fats. Clever eh?
Healthy gut flora is able to synthesize B vitamins, enzymes and proteins so we are never depleted. When gut flora is out of balance this production is impaired. It is crucial to be aware of the importance of probiotics in your diet to help re populate healthy gut flora.
If you can - trust nature - forget vitamin tablets.
Vitamin A is an important anti-oxidant
Helps strengthen immunity from infections
Protects skin, protects against cancer & keeps vision healthy
Our bodies convert beta- carotene from plant sources into vitamin A.
Beta-carotene is the plant form of Vitamin A.
Greens: spinach, kale. Apricots, cucumber, mango, papaya, peach & tomatoes.
Vitamin B1 - Thiamin
Vitamin B1 works with other B-vitamins to help break down & release energy from the food we eat
Helps keep nerves & muscle tissue healthy
A water soluble vitamin you need it in your diet every day as your body cannot store it. Healthy gut flora is able to synthesize B1 in the gut, so that we are never depleted. When gut flora is out of balance this production is impaired.
Vegetables, peas, grapes, oranges, pineapple, watermelon, tomato, strawberries, wholegrain breads, some fortified breakfast cereals (& eggs)
Vitamin B2 - Riboflavin
Vitamin B2 keeps the skin, eyes, nervous system & mucous membranes healthy
Helps produce steroids & red blood cells, may help the body absorb iron from our food
UV light can destroy riboflavin so keep out of sunlight
A water soluble vitamin you need it in your diet every day as your body cannot store it. Healthy gut flora is able to synthesize B2 in the gut, so that we are never depleted. When gut flora is out of balance this production is impaired.
Pineapple, strawberries, tomatoes. Fortified cereals, rice, mushrooms (& eggs) -
Vitamin B3 - Niacin
Vitamin B3 helps produce energy from the foods we eat & helps keep both the nervous & digestive system healthy. Also needed to keep cholesterol levels low
There are two forms of niacin: nicotinic acid & nicotinamide, both are found in food. B3 is also synthesized in out gut walls by healthy gut flora.
Niacin is a water-soluble vitamin, which means you need it in your diet every day because it can't be stored in the body
Wheat flour, maize flour (& eggs) -
Vitamin B5 - Pantothenic Acid
Vitamin B5 is needed for energy production, the body's response to stress, regeneration of all cells - particularly in the nervous system & antibodies
Pantothenic acid is found in virtually all vegetable foods - also synthesized in our gut walls by healthy gut flora.
A water soluble vitamin, you need it in your diet every day as your body cannot store it. Healthy gut flora is able to synthesize B5 in the gut, so that we are never depleted. When gut flora is out of balance this production is impaired.
Potatoes, porridge, tomatoes, broccoli, whole grains such as brown rice & wholemeal bread (& eggs) -
Vitamin B6 - Pyridoxine
Vitamin B6 is needed for the production of energy, a healthy nervous system, brain & mental state. It also allows the body to build all sorts of cells, hormones & antibodies (defenders against infection)
A water-soluble vitamin, you need it in your diet every day because it can't be stored in the body. Healthy gut flora is able to synthesize B6 in the gut, so that we are never depleted. When gut flora is out of balance this production is impaired.
Bread, whole cereals (such as oatmeal, wheat germ and rice), avocado, grapes, pineapple, strawberries, tomatoes, watermelon, peanuts, potatoes, some fortified breakfast cereals (& eggs) -
Vitamin B12 - Cyanocobalamin
Vitamin B12 is a particularly important for the health of the brain & nervous system & formation of red blood cells
Healthy gut flora synthesizes its own B vitamins including B12. If we have weak gut flora, bad bacteria can take over and anemia can show as a symptom.
If our healthy gut flora is being re-populated with a balanced diet or supplements this is the best way to ensure a natural supply of B12.
Beta-carotene is an important anti-oxidant
Protects skin including 'inside skins' (lining of intestines, lungs, nose & throat)
Beta-carotene is turned into vitamin A in the body, is known as the plant version of vitamin A
Beta-carotene is what gives yellow and orange fruit and vegetables their colour
Yellow & green leafy vegetables like spinach, kale, broccoli, carrots, pumpkin, apricots, asparagus, cantaloupe melon, sweet potato, watermelon, cherries, mango, papaya -
Vitamin C -Ascorbic Acid
Vitamin C protects cells & keeps them healthy, & helps the body absorb iron from food
You should be able to get all the vitamin C you need from your daily diet. Peppers, broccoli, brussel sprouts, sweet potatoes, oranges, kiwi, cucumber, apple, apricot, avocado, bananas, blackberry, peach, blueberry, cherry, grapes, mango, papaya, pear, pineapple, raspberry, strawberry, tomato, watermelon -
Calcium helps build strong bones & teeth, regulates muscle contraction - including the heartbeat. It makes sure blood clots normally
You should be able to get all the calcium you need from your daily diet. Green leafy vegetables (such as broccoli, cabbage & okra), with added calcium, nuts, bread & oranges
It is thought to be important for infant growth, brain development, the immune system & for strong bones
Copper is a trace element & helps produce red & white blood cells & triggers the release of iron to form haemoglobin - the substance that carries oxygen around the body
Vitamin D helps regulate the amount of calcium & phosphate in the body. Calcium & phosphate are needed to help keep bones & teeth healthy.
Other foods are fortified with vitamin D such as margarine, breakfast cereals & powdered milk.
Most of our vitamin D comes from sunlight on our skin. The vitamin forms under the skin in reaction to sunlight. The best source is summer sunlight.
Vitamin D is a fat-soluble vitamin. This means you don't need it every day because any of the vitamins your body doesn't need immediately is stored.
Good sources: Nuts, eggs & sunshine
Vitamin E helps protect cell membranes by acting as an antioxidant.
Vitamin E is a fat-soluble vitamin. This means you don't need it every day because any of the vitamin your body doesn't need immediately is stored.
Mango, papaya, tomatoes, watermelon seeds. Plant oils: soya, corn & olive oil, also nuts, seeds & wheat germ, cereals
Folic Acid - Folate
Folic acid, known as folate in its natural form, is one of the B-group of vitamins.
Folate is a water-soluble vitamin, which means you need it in your diet every day because it can't be stored in the body. Healthy gut flora is able to synthesize folic acid in the gut, so that we are never depleted. When gut flora is out of balance this production is impaired.
Avocado, broccoli, brussels sprouts, asparagus, peas, chick peas & brown rice, whole grain bread, oranges, bananas, cherries, mango, papaya, peach, raspberries, strawberries, tomatoes
Iodine helps make thyroid hormones. These hormones help keep cells & the metabolic rate healthy.
Iodine is a trace element found in seawater, rocks & in some types of soil.
Iodine can also be found in plant foods such as cereals & grains but the levels vary depending on the amount of iodine in the soil where the plants are grown.
Taking high doses of iodine for long periods of time could change the way your thyroid gland works. This can lead to a wide range of different symptoms, for example weight gain.
Seaweed, dulse, kelp (& eggs) -
Iron helps make red blood cells, which carry oxygen around the body
It is easier to absorb iron from food if we eat it with foods that contain vitamin C, try having some fruit or veg, or a glass of fruit juice with your meal
Cutting down on tea & coffee could help to improve iron levels in the body. Tea & coffee contain compounds called, polyphenols, which can bind with iron making it harder for our bodies to absorb
Beans, nuts, dried fruit (i.e. dried apricots), whole grains (i.e. brown rice), fortified breakfast cereals, soybean flour & most dark green leafy vegetables (i.e. watercress & curly kale)
Vitamin K is needed for blood clotting, which means it helps wounds heal properly.
Vitamin K is also needed to help build strong bones.
We also get vitamin K from our own bodies. Healthy gut flora is able to synthesize vitamin K in the gut, so that we are never depleted. When gut flora is out of balance this production is impaired.
Avocado, green leafy vegetables such as broccoli & spinach & in vegetable oils & cereals. -
Magnesium helps turn the food we eat into energy & make sure the parathyroid glands work normally. The parathyroid glands produce hormones important for bone health
Gre en leafy vegetables & greens, nuts & bread
Manganese helps make & activate some of the enzymes in the body
Manganese is a trace element found in a variety of foods
Bread, nuts, cereals & green vegetables - also found in tea
Protein is made of amino acids, some of which are known as 'essential amino acids' because the body can't make them itself
It's important to get some of each of these essential amino acids at the same time. Hemp seeds, soya & quinoa are sources of the complete mix of essential amino acids
Combining foods consciously is great to ensure you get the complete amino acid chains:
Nut milk & raw granola
Rice & lentil dahl - sprouted wild rice, sprouted lentils
Houmous & pita - sprouted houmous & flax seed crackers
Hemp seeds, greens (kale/ endives) pulses (lentils & beans), nuts & seeds, wheat proteins cereals & whole grain breads, rice (& eggs) -
Selenium plays a large role in our immune systems - also key in thyroid hormone metabolism & in reproduction
Involved in the body's antioxidant defense system, preventing damage to cells & tissues, it is classified as a trace element
Brazil nuts are a great source, asparagus, onions, mushrooms, garlic, horseradish, horsetail, kelp & egg yolks.
Zinc is a trace element & acts as an anti-oxidant in the body. It is need for growth & regeneration of new cells. Very important when pregnant for fetal development & teenagers
Nuts & cereals like wheat germ