Nutrition and Vitamins
Micronutrient Analysis
A
Health Information and Function - Essential for vision, adequate growth, and tissue differentiation. Vitamin A has excellent antioxidant properties, stimulates the production of mucous, and is absorbed by the body 3-5 hours after ingestion.
Common Sources of Nutrient - Barley grass, butter, cabbage, carotenoids (plant origins, converted to A by the body), carrot root, egg yolk, fish, gotu kola, liver, retinol (ready made A, animal origin, alcohol form), retinyl palmitate (ester form of retinol, ester is preponderant in fish liver oils), spirulina, whole milk.
C
Health Information and Function - Essential for healthy teeth, gums & bones; helps heal wounds, scar tissue, & fractures; prevents scurvy; builds resistance to infection; aids in the prevention & treatment of the common cold; gives strength to blood vessels; aids in the absorption of iron. It is required for the synthesis of collagen, the intercellular "cement" which holds tissues together. It is also one of the major antioxidant nutrients. It prevents the conversion of nitrates (from tobacco smoke, smog, bacon, lunch meats, & some vegetables) into cancer-causing substances.
Common Sources of Nutrient - Acerola fruit, aloe vera juice, black currant, broccoli, Brussels sprouts, cabbage, capsicum, cauliflower, citrus fruits, citrus fruits, collards, currants, grapefruit, guava, kale, lemons, mango, oranges, papayas, parsley, potatoes, rose hips, spinach, strawberries, sweet peppers, sweet potatoes, tangerines, tomatoes, watercress. Fermentation of sorbitol.
D
Health Information and Function - Improves absorption and utilization of Calcium and Phosphorus; required for bone and teeth formation; maintains a stable nervous system and normal heart action.
Common Sources of Nutrient - Butter, cod liver oil, eggs, halibut liver oil, herring, mackerel, meat, milk, salmon, sardines. Cholecalciferol can be produced industrially by the action of ultraviolet light on 7-dehydrocholesterol.
E
Health Information and Function - 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.
Common Sources of Nutrient - Almonds, apricot oil, corn, corn oil, cottonseed oil, eggs, hazelnuts, leafy green vegetables, margarine, milk, nuts, palm, peanut oil, safflower, seeds, soya, sunflower seeds, walnuts, wheat germ, whole grains. Vitamin E that is produced industrially is derived from natural sources and is obtained by molecular distillation of edible vegetable oil products.
K
Health Information and Function - Vitamin K is essential for the blood clotting mechanism that protects the body from bleeding to death from cuts, wounds, and internal bleeding. It is needed for the synthesis of prothrombin, a protein which converts soluble fibrinogen circulating in the blood into very insoluble protein called fibrin, the major component of a blood clot. Vitamin K plays an essential role in the production of carboxyglutamyl residues from the amino acid, glutamic acid.
Common Sources of Nutrient - Vitamin K1 is found naturally in plants. Vitamin K2 is synthesized by bacteria in the intestinal tract of humans. Vitamin K3 is synthesized for industrial applications which can be converted into vitamin K2 in the intestinal tract of the body. Natural sources of vitamin K1 consists of broccoli, cabbage, spinach, lettuce, turnip greens, green tea, beef liver, egg yolks, whole wheat, oats, soybeans, potatoes, butter, cheese, asparagus, tomatoes. Vitamin K2 sources are the bacterial flora in the ileum and jejunum.
Thiamin (B1)
Health Information and Function - 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.
Common Sources of Nutrient - Asparagus, beef kidney, beef liver, brewer's yeast, brown rice, dried legumes, garbanzo beans, gotu kola, kidney beans, lamb, milk, navy beans, nuts, pork, poultry, rice bran, rye, salmon, soybeans, spirulina, sunflower seeds, wheat germ, whole grain cereals, yeast. Thiamine hydrochloride, thiamine mononitrate.
Riboflavin (B2)
Health Information and Function - Necessary for carbohydrate, fat & protein metabolism; aids in the formation of antibodies and red blood cells; maintains cell respiration; necessary for the maintenance of good vision, skin, nails & hair; alleviates eye fatigue; promotes general health.
Common Sources of Nutrient - Almonds, asparagus, barley grass, brewer's yeast, cheese, chicken, eggs, green leafy vegetables, liver, meat, milk products, organ meats, peppermint leaves, Senna leaves, spirulina, Wheat germ.
Niacin
Health Information and Function - 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.
Common Sources of Nutrient - Beef liver, brewer's yeast, chicken white meat, eyebright, feverfew, fish, green leafy vegetables, halibut, hops flowers, lean meats, legumes, liver, milk, nuts, peanuts, pork, poultry, red raspberry leaves, salmon, sunflower seeds, swordfish, tuna, turkey, veal. Niacinamide, nicotinamide are made from niacin. Niacinamide ascorbate is a complex of niacinamide and ascorbic acid. Niacin is formed in the body from tryptophan.
Biotin
Health Information and Function - Promotes healthy nerves, skin and muscles; coenzyme in glucose metabolism and fat synthesis. Aids in the utilization of protein, folic acid, Pantothenic acid, and Vitamin B-12, promotes healthy hair.
Common Sources of Nutrient - Brewer's yeast, brown rice, bulgur wheat, butter, calves' liver, cashews, cereals, cheese, chicken, egg yolk, eggs, green peas, kidney, lentils, liver, mackerel, meats, milk, nuts, oats, peanuts, soybeans, split peas, sunflower seeds, tuna, walnuts. Synthesized industrially from fumaric acid. Synthesized in the body by intestinal bacteria.
B6
Health Information and Function - Necessary for the synthesis & breakdown of amino acids, the building blocks of protein; aids in fat and carbohydrate metabolism; aids in the formation of antibodies; maintains the central nervous system; aids in the removal of excess fluid of premenstrual women; promotes healthy skin; reduces muscle spasms, leg cramps, hand numbness, nausea & stiffness of hands; helps maintain a proper balance of sodium & phosphorus in the body.
Common Sources of Nutrient - Avocado, banana, bran, bread, brewer's yeast, carrrots, chicken, corn, fish, hazelnuts, halibut, ham, herring, legumes, lentils, liver, peanuts, rice, salmon, shrimp, soybean, sunflower seeds, trout, tuna, walnuts, wheat germ, whole grain cereals. Vitamin B6 from nutritional supplements is pyridoxine hydrochloride.
Folate
Health Information and Function - 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.
Common Sources of Nutrient - Barley, beans, beets, brewer's yeast, calves' liver, dark green leafy vegetables, endive, egg yolks, fruits, garbanzo beans, lentils, orange juice, peas, rice, soybeans, split peas, sprouts, wheat germ, whole-wheat bread, yeast.
B12
Health Information and Function - Helps in the formation & regeneration of red blood cells, thus helping prevent anemia; necessary for carbohydrate, fat & protein metabolism; maintains a healthy nervous system; promotes growth in children; increases energy; needed for Calcium absorption.
Common Sources of Nutrient - Beef, blue cheese, brain, clams, dairy products, eggs, fish, flounder, heart, herring, kidney, liver, liverwurst, mackerel, milk, sardines, shellfish, snapper, swiss cheese.
Potassium
Health Information and Function - Potassium is important for chemical reactions within the cells, and regulates the transfer of nutrients to the cells. Potassium helps to regulate water balance in the body, and the distribution of fluids on both sides of the cell walls. It is an electrolyte needed to maintain fluid balance, normal heartbeat, and nerve transmission. Potassium is absorbed through the intestines and is stored in the cells and kidneys. It is necessary for adrenal glands. Potassium is important for proper muscle contractions, normal blood pressure, growth, nerve impulses, healthy skin, cell metabolism, and enzyme reactions. Potassium increases the metabolism. Helpful in stroke prevention. Antidepressant, antihypertensive, antispasmodic.
Common Sources of Nutrient - Almonds, apricots, avocados, bananas, beef, bran, Brazil nuts, brewer's yeast, broccoli, brown rice, cabbage herb, cashews, celery herb, chard, citrus fruit, dairy foods, dates, figs, fish, fruit, garlic, grapefruit juice, green leafy vegetables, guava, legumes, lentils, meat, milk, molasses, nectarine, nuts, oranges, parsley, parsnips, peanuts, peaches, pork, potatoes, poultry, raisins, rice bran, sardines, seaweed, seeds, soybeans, spinach (fresh), squash, sunflower seeds, tomato juice, veal, walnuts, wheat bran, whole grains, yams. Supplements: potassium ascorbate, potassium aspartate, potassium benzoate, potassium carbonate, potassium chloride, potassium gluconate, potassium hydroxide.
Calcium
Health Information and Function - Calcium is needed for so many different functions in the body, from bones, to blood clotting, your muscles, for the formation and maintenance of bones, the development of teeth and healthy gums, for blood clotting, stabilizes many body functions and is thought to assist in bowel cancer. It has a natural calming and tranquilizing effect and is necessary for maintaining a regular heartbeat and the transmission of nerve impulses. It helps with lowering cholesterol, muscular growth, the prevention of muscle cramps and normal blood clotting.
Furthermore it also helps with protein structuring in DNA and RNA. It provides energy, breaks down fats, maintains proper cell membrane permeability, aids in neuromuscular activity and helps to keep the skin healthy. Calcium also stops lead from being absorbed into bone.
Common Sources of Nutrient - Almonds, Brazil nuts, broccoli, buchu leaves, cabbage, carob, caviar, cheese, collards, dairy foods, dandelion leaves, dulse, figs, filberts, green leafy vegetables, kale, kelp, milk, molasses, mustard greens, oats, parsley, pau d'arco bark, prunes, salmon, sardines, seafood, sesame seeds, shrimp, soybeans, tofu, turnip greens, valerian root, white oak bark, yogurt.
Supplements: Bone meal, calcium amino acid chelate, calcium ascorbate, calcium carbonate, calcium caseinate, calcium citrate hydrate, calcium citrate malate (CCM), calcium gluconate, calcium lactate, di-calcium phosphate, hydroxyapatite, oyster shell, tricalcium phosphate. It has been reported that the most bioavailable form of calcium is calcium citrate malate.1 Calcium carbonate is similar in bioavailability to milk.
Magnesium
Health Information and Function - 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. Magnesium is vital for many metabolic functions such as the activation of enzymes for proper metabolism of protein and carbohydrates for energy production. It is a constituent of bones and teeth and is important for the metabolism of phosphorus, calcium, potassium, sodium, B-complex vitamins, and vitamins C and E. Magnesium is absorbed in the small intestine and vitamin D is necessary for proper utilization of the mineral. Necessary in the production of testosterone and progesterone. It is essential for normal heart beat, nerve transmission, bone growth, body temperature, and arterial health. Magnesium, in proper balance with calcium, is important for neuromuscular contractions and is vital for DNA and RNA production. Helpful in stroke prevention.
Common Sources of Nutrient - Almonds, barley, blackstrap molasses, bluefish, brewer's yeast, buckwheat, carp, cocoa, cod, cottonseed, figs, flounder, garlic, green leafy vegetables, halibut, herring, Irish moss, kelp, licorice, lima beans, meat, mackerel, millet, molasses, nettle, nuts, oat straw, oats, peaches, peanut butter, peanuts, peas, perch, seafood, sesame seeds, shrimp, snails, soybeans, sunflower seeds, swordfish, tofu, wheat, wheat bran, wheat germ, whole grains.
Supplements: Dolomite, magnesium amino acid chelate, magnesium ascorbate, magnesium gluconate, magnesium oxide.
Phosphorous
Health Information and Function - Phosphorus is important to keep in balance with calcium and magnesium. It plays a role in every metabolic reaction in the body and is important for the metabolism of fats, carbohydrates, and protein for proper growth and production of energy. Phosphorus is absorbed through the intestines, transported in the bloodstream, and stored in the bones and teeth. 70% of ingested phosphorus is absorbed.
Common Sources of Nutrient - Beef, bran, cabbage herb, cheese, corn, cocoa, cottonseed, dairy products, dog grass, eggs, fish, fruit, garlic, legumes, liver, meat, nuts, peanuts, poultry, pumpkin seeds, rice polish, squash seeds, soda, soybeans, sunflower seeds, wheat bran, wheat germ, whole grains. Supplements: Ammonium phosphate, bone meal, brewer's yeast, dicalcium phosphate dihydrate, dipotassium phosphate, hydroxyapatite, lecithin, monosodium phosphate, tricalcium phosphate.
Iron
Health Information and Function - Iron plays an important role in the production of hemoglobin with protein and copper and oxygenation of red blood cells and lymphocytes. Iron improves the function of enzymes in protein metabolism and enhances the functions of calcium and copper. It is absorbed in the small intestine and stored in the liver, spleen, bone marrow, and blood. Iron is needed to metabolize B vitamins.
Common Sources of Nutrient - Almonds, avocados, beans, beef, beets, blue cohosh, bran, brewer's yeast, broccoli, butchers broom, cashews, caviar, cheddar cheese, chickweed, cocoa, dates, devil's claw, dried fruit, dulse, eggs, egg yolk, garbanzo beans, green leafy vegetables, spinach, heart, kelp, kidneys, legumes, lentils, liver, millet, molasses, mullein, mussles, oysters, parsley, peaches, pears, pennyroyal, pistachios, potatoes, poultry, prunes, pumpkins, raisins, rice, seaweed, sesame seeds, soybeans, sunflower seeds, tongue, walnuts, wheat bran, wheat germ, whole grains. Supplements: Ferric citrate, ferrous fumarate, ferrous gluconate, ferrous salt of gluconic acid, ferrous succinate, ferrous sulfate, iron amino acid chelate.
Zinc
Health Information and Function - Zinc is important for absorption and action of B-complex vitamins. It is required for protein synthesis, collagen formation, healthy immune system, and the ability of the body to heal from wounds. Zinc is absorbed in the small intestine and is stored in the liver, eyes, kidneys, pancreas, bones, muscles, prostate gland, sperm, nails, skin, hair, and white blood cells. Zinc inhibits 5-alpha reductase from converting testosterone into dihydrotestosterone (DHT) a form of testosterone that promotes prostate growth. Zinc increases testosterone, and sperm count. If a zinc deficiency exists sex drive is reduced in order to conserve the zinc (zinc is concentrated in semen). Zinc is involved in protein synthesis, muscle contraction, formation of insulin, maintaining acid-base balance, synthesis of DNA, brain functions. Excessive sweating leads to loss of up to 3 mg per day.
Common Sources of Nutrient - Beans, beef, bilberry fruit, black strap molasses, brewer's yeast, buchu leaves, capsicum fruit, chicken heart, crab, egg yolk, fish, herring, lamb, legumes, liver, maple syrup, meats, milk, oysters, peanuts, pork, poultry, pumpkin seeds, skullcap herb, seafood, sesame seeds, soybeans, sunflower seeds, turkey, wheat bran, wheat germ, whole grains, yeast. Supplements: Zinc aspartate, zinc gluconate, zinc oxide, zinc picolinate, zinc sulfate.
Selenium
Health Information and Function - Selenium is an antioxidant that protects vitamin E from degradation. It helps to build the immune system by destroying free radicals, and aid in the production of antibodies. Selenium is absorbed through the intestines and stored in the liver, kidneys, and muscles. The lower the selenium intake the higher the incidents of cancer. Selenium fortifies heart energy cells, making sure they get enough oxygen. Selenium helps eliminate arsenic. Helpful in stroke prevention. Helps protect against the effects from arsenic, cadmium and mercury. Component of glutathione peroxidase, protecting tissues from the effects of polyunsaturated fatty acid oxidation.
Common Sources of Nutrient - Barley, beer, blackstrap molasses, bran, Brazil nuts, brewer's yeast, broccoli, brown rice, buchu leaves, butter, cabbage, catnip, celery, cereals, chicken, cider vinegar, cinnamon, clams, crab, cucumbers, dairy products, dog grass, eggs, garlic, grains, green leafy vegetables, hibiscus, ho shou wu root, kidneys, lamb, liver, lobster, meats, milk, milk thistle seeds, molasses, mushrooms, nutmeg, nuts, oats, onions, seafood, swiss chard, tuna, turnips, wheat bran, wheat germ, whole grains. Supplements: selenium ascorbate, selenium amino acid chelate.
Below are a great set of questions to ask yourself concerning your diet and nutrition:
1. What micronutrients are missing from your diet? What foods, that you enjoy, could you eat to supply these nutrients?
2. Micronutrient deficiencies can have many negative effects on your health. What long-term effects can you anticipate if your current deficiencies continue?
3. List, and explain, five specific ways consuming the right amounts of micronutrients can positively affect your long-term health and aging.
Many of the micronutrients, like vitamin c and zinc, help boost the immune system. By having a strong immune system, the body will be more capable of fighting off disease and reducing the duration of an illness when a person is sick.
Several of the micronutrients, like iron and phosphorous, also help a person’s metabolism function at its best. These micronutrients help the body with the absorption of fats, carbohydrates, and protein for efficient energy consumption.
Selenium fortifies heart energy cells, making sure they get enough oxygen.
Vitamin B12 helps in the formation & regeneration of red blood cells, thus helping prevent anemia.
Calcium is used for the formation and maintenance of bones, and women who have a healthy amount of calcium are less likely to develop osteoporosis.
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