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NOTE: Consult your physician for specific dosages. Vitamin A is a fat-soluble vitamin, which protects hair and vision, as well as the respiratory and digestive systems. It heals severe acne and other skin problems, supports immune function, increases resistance to infections, heart disease and cancer and plays a major role in the health of bones and teeth. These beneficial components are specifically concentrated in carrots, squash, peppers, apricots, and papayas as well as in dairy products. Beta-carotene is an anti-oxidant that helps promote a healthy immune system. It is the precursor of vitamin A. When taken in higher doses it is converted into vitamin A in the body without causing toxicity. Beta-carotene is found in yellow and green vegetables such as pumpkins, carrots, sweet potatoes, broccoli, romaine lettuce and spinach — just to name a few. It enhances our cellular level that is needed to fend off germs and diseases. B-complex. is a prime defender of our nervous system, keeping us healthy and giving us a beautiful complexion. It also increases our metabolism to digest the essential proteins, carbohydrates, fatty acids, amino acids as well as maturation of red blood cells and other vital processes in the body. The B-complex supplements are water-soluble, so the body’s supply needs to be replenished regularly. Several vitamins are involved in creating a B-complex supplement. They include:
Folic Acid plays a fundamental role in the prevention of birth defects during pregnancy. Taken before and during pregnancy, it is essential to the proper cellular growth of the unborn baby. Foods enriched with Folic Acid include dark leafy greens, whole grains and legumes such as peas and lima beans. Biotin is a coenzyme that contributes in the metabolism of protein, fat and carbohydrates. It bolsters the immune system so that anemia and fatigue are reduced and helps to elevate symptoms caused by heart conditions. Excellent sources of these digestive enablers are found in diary, nuts and meat organs such as liver. PABA is catalyst for Folic Acid. It helps to slow the aging process in that it can reduce the speed at which hair can gray prematurely. Good sources of PABA can be found in grains and animal products. Vitamin C is the gatekeeper to a healthy immune system. It is a main antioxidant that helps prevent illness. As with Vitamin B, Vitamin C is water-soluble. It is principally found in fresh fruits and vegetables. Citrus products such as oranges are a well-known source of the essential nutrient. Vitamin D is fat-soluble and aids in the production of strong bones. Calcium and phosphorus are derived from it, which lowers the risk of brittle and weak bones. The main source of Vitamin D can be obtained from milk and milk products. Vitamin E is fat-soluble and essential for preventing heart disease, sunburn, healthy skin and nails and possibly even cancer. Most importantly, it regulates blood cells enabling healing benefits throughout the nervous system as well as the reproductive system. Oils (vegetable and seed), whole grains, dark leafy greens, foods high in fat such as butter, egg yolks and nuts are valuable sources of vitamin E. Vitamin K is fat-soluble and enables our blood to flow synchronistic without serious obstructions to any of the vital organs. It reduces clotting and prolonged bleeding. By taking in dark leafy greens such as kale, broccoli, chard, and romaine lettuce you help to meet the necessary daily requirements. Bioflavonoids are water-soluble anti-oxidants and are a necessary anti-inflammatory, which also acts as a blood thinner. Quercetin is a common Bioflavonoid derivative, which is key to protecting LDL (bad cholesterol) from damage. These healing agents are found in many types of alkalizing foods — citrus fruits and vegetables as well as in acidic foods — teas and onions. Calcium is essential for strong teeth and bones. It promotes normal blood clotting and supports the contractions of muscles including that of the heart. To be effective in the body, calcium should be taken with ample amounts of vitamin D and magnesium. Calcium works together with magnesium to prevent osteoporosis. Vegetables such as broccoli, dark leafy green vegetables and fish oils are an excellent source of calcium in the diet. Copper is less recognized but none-the-less has important enzyme elements that help to maintain an overall healthy immune system. It has a pivotal component in the growth of healthy connective tissue and skin. Foods rich in copper are avocados, legumes, oysters, and other shellfish. Iodine is extremely significant in treating an overactive thyroid gland. This healing agent can be found in seaweed, algae and kelp. It is effective in the metabolism of energy and is said to enhance weight loss as well as boost deficient energy levels. Iron is the means by which blood cells carry oxygen to other cells for growth resulting in sustained energy. It helps to defend against osteoporosis and other bone diseases. Foods rich in iron are lean red meats, legumes and spinach. Magnesium is a universal curative instrument in that it works to improve bone mass, energy levels and fatty acid formation. It has been known to subside illnesses related to calcium deficiencies, hypertension in children as well as problems associated with chronic fatigue syndrome. The largest dietary suppliers of this nutrient are found in nuts, dark leafy green vegetables, whole grains, fish and meat. Molybdenum is recognized as an antioxidant that can be linked as a cancer deterrent. Although currently not enough is known about the direct benefits of this mineral, it is considered to have healing powers needed for overall good health. The foods most apt to harbor these vital elements are grains, beans, dark green vegetables, organ meats and diary. Sulfur (MSM) is anti-inflammatory used predominantly in joint and muscle pain. A variety of natural products carry MSM including sunflower seeds, garlic, lentils, soybeans and yogurt. Silicon assists in maintaining strong connective tissue and healthy bones. To benefit from its nutrients, one must eat a balanced diet rich in whole grains, fruits and vegetables. Trace Minerals Trace minerals are critical to good health but are only present in foods in extremely small quantities. Large amounts can be toxic. Here are the most important trace minerals for weight loss:
Other Important Supplements Alpha Lipoic Acid is a super anti-oxidant that is about 400 times stronger than vitamins C and E and raises the levels of these two vitamins in the body. Alpha Lipoic Acid can prevent inflammatory reactions, prevents the sugar damage (glycation) in protein, helps regulate blood sugars and slows the onset of several illnesses such as heart disease, arthritis or even Alzheimer’s. L-amino acids are the building blocks of protein, which translates to life sustainability. They serve our body through protecting the immune system — allowing for a defense against viruses and bacteria. The proteins are obtainable through dark green vegetables and lean meats. L-cysteine is also an amino acid and in most recent studies has been said to have anti-inflammatory properties for illnesses related to osteoarthritis and rheumatoid arthritis. It helps the body to detoxify chemicals and heavy metals. Yogurt, broccoli and poultry contain a rich concentration of this nutrient. Gamma-Linolenic Acid (GLA) is an essential fatty acid derived from the Omega 6 group — one of main vital oils needed for the body. This essential fatty acid is mainly required for reproductive sustainability and for normal development of our neurological system. These nutrients cannot be produced within the body. They must be ingested from an external supply. Oils are the main provider of GLA — boric oil being the most widely used. Lactobacillus (probiotics) is our key mechanism for proper digestion. This friendly bacterium increases the acidity in the intestines to destroy harmful microorganisms. In turn, it boosts our immune system to help fight viruses and diseases. Common sources can be located in milk and milk products as well as in whole grains. Coenzyme Q10 (CoQ10) is an extremely important antioxidant that is most easily depleted through sun exposure. CoQ10 is essential for a healthy heart and skin, protects cells from free-radical damage, assists enzymes in functioning properly and guards against cancer and other immunodeficiency diseases. Spinach, broccoli, peanuts and whole grains contain its healing strength. Digestive Enzymes help to break down proteins, carbohydrates, fats and dietary fiber so that they are correctly filtered throughout the body. They enable nutrients to be carried into the bloodstream providing us with our life force. Although we generate enzymes internally, they are vastly depleted when we don’t eat the right foods. Dark leafy green vegetables and green drinks provide a wonderful source of enzymes. Like vitamins and minerals, enzymes should be taken on a continual basis. Bromelain is a digestive enzyme used primarily as anti-inflammatory. It is also has antihistamine proponents in that it has been associated with minimizing sinus infections. The chief source is found in the stem of pineapples. Omega-3/Omega-6 Essential Fatty Acids (EFAs) (2:1 ratio) are essential fats needed for proper cell building and functioning. In addition, EFAs are crucial for losing weight. They neutralize acids in the body and operate as anti-inflammation agents. The best way to take EFAs is as a ready-to-consume mix of essential oils that can be found in the refrigerated section of most health food stores.
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Nutrition
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