NUTRITION FOR LIFE!

[lin]

The following is intended simply to indicate the part each vitamin or mineral plays in long term health maintenance.
Obviously I have not gone into supplements or recommended dietary allowances because they are subject to a huge range of variables depending on individual needs, and the fact that I’m not qualified to do so.


VITAMIN A : Fat - soluble vitamin - necessary for good night vision, keeps skin and body linings healthy; helps body resist infection, promotes growth, maintains teeth, hair, bones and glands in good condition.

SOURCES : Liver, kidneys, eggs, milk, yellow and green fruit and vegetables (e.g. carrots, spinach, apricots, peaches, broccoli, asparagus.

[lin]

VITAMIN B1
THIAMINE)
Water-soluble vitamin - helps the body use carbohydrates as energy; maintains normal appetite and healthy digestion; contributes to functioning of heart and nervous system.

SOURCES : Whole grain and enriched cereals, pork, beef, lamb, nuts and legumes.

VITAMIN B2
(RIBOFLAVIN)
Water-soluble vitamin - converts protein, fat and carbohydrates into energy; helps produce antibodies to defends against infection; helps form red blood cells.

SOURCES : Green vegetables, blackstrap, molasses, brewer’s yeast, liver, nuts, whole grains.

[lin]

NIACIN : Water-soluble vitamin - helps keep nervous system and digestive tract healthy; helps body extract energy from carbohydrates, protein and fat.

SOURCES : Liver, meat, fish, poultry, peanuts and enriched cereals.

VITAMIN D : Fat - soluble vitamin - aids absorption of calcium and phosphorus, thus helping bone formation; maintains normal action of heart and nervous system.

SOURCES : Egg yoke, liver, certain fish such as salmon. Interaction of skin and sun.

[lin]

VITAMIN E : Fat - soluble vitamin - excellent antioxidant, particularly good for preventing the oxidisation of vitamins A and C; maintains cell membranes and general good health of the blood.

SOURCES : Polyunsaturated oils and margarines, green vegetables, almonds, sunflower seeds, whole grains, eggs, liver, oatmeal.

CALCIUM : Macronutrient mineral - crucial for the development and maintenance of strong teeth and bones; necessary for digestion; aids in blood clotting.

SOURCES : Milk, sardines and salmon (canned with their bones).

[lin]

PHOSPHORUS : Macronutrient mineral - as phosphate, it’s necessary for the formation of teeth and bones; helps body make genes; ensures calcium absorption.

SOURCES : Macronutrient mineral - as phosphate, it’s necessary for the formation of teeth and bones; helps body make genes; ensures calcium absorption.

IRON : Macronutrient or trace mineral - necessary for the production of haemoglobin which carries oxygen through the body.

SOURCES : Spinach, brussel sprouts, broccoli, strawberries, eggs, liver, fish, chicken, cereals.

[lin]

SODIUM : Macronutrient mineral - maintains body’s acid/alkali balance; sends nerve impulses; aids muscle contraction; helps maintain balance of fluids inside and outside body cells.

SOURCES : Milk, cheese.

POTASSIUM : Macronutrient mineral - works with sodium to maintain body’s balance of fluids and acid/alkali balance; sends nerve impulses.

SOURCES : Bananas, orange, dried fruit, kiwi fruit, tomatoes, potatoes.

[lin]

VITAMIN B6
(PYRIDOXINE)
Water - soluble vitamin - metabolises protein and helps normal functioning of nervous system; essential for proper maintenance of immune function; protects against atherosclerosis and heart disease.

SOURCES : Liver, beef, lamb, pork, salmon, whole-grain cereals, lima beans, carrots, tomatoes, potatoes, green leafy vegetables, bananas, avocados.

[lin]

VITAMIN B12
(CYANOCOBALAMIN)
Water - soluble vitamin - aids synthesis of haemoglobin and helps maintain healthy red blood cells.

SOURCES : Liver, kidneys, fish, eggs, milk, milk products.

[lin]

FOLIC ACID
(FOLACIN)
Water - soluble vitamin - important in the manufacture of compounds used to make genes; keeps red blood cells healthy.

SOURCES : Dark green leafy vegetables, liver, kidneys, milk, milk products, salmon, tuna, dates, whole grains.

[lin]

VITAMIN C
(ASCORBIC ACID)
Water - soluble vitamin - excellent anti-oxidant; helps to fight cancer by preventing formation on carcinogens in body; vital in manufacture of collagen; helps absorb iron; maintains healthy teeth, gums and bones.

SOURCES : Citrus fruits, broccoli, cabbage, brussel sprouts, cauliflower, spinach, peppers, cantaloupe, strawberries, papaya.

[lin]

CHLORIDE: Macronutrient mineral - maintains body’s acid/alkali balance; major component of hydrochloric acid in stomach, needed for good digestion.

SOURCES : Table salt, meat, milk, eggs.

FLUORIDE : Trace mineral - helps build strong bones and teeth ( a deficiency can contribute to osteoporosis)

SOURCES : Sardines with their bones, fluoridated water.

[lin]

MAGNESIUM : Macronutrient mineral - aids release of energy from carbohydrates and synthesis of protein; stimulates nerve and muscle action; helps retain tooth enamel.

SOURCES : Whole-grain breads and cereals, nuts, beans, milk, fish, green leafy vegetables.

[lin]

MANGANESE : Trace mineral - needed for normal bone development; functions as an anti-oxidant.

SOURCES : Nuts, whole-grain cereals, bananas, green leafy vegetables, liver, pineapples.

[lin]

IODINE : Trace mineral - vital component of the hormone thyroxin, which regulates the thyroid gland that controls the body’s basal metabolic rate.

SOURCES : Salthingyer fish, shellfish, iodised salt.

[lin]

SELENIUM : Trace minerals - an anti-oxidant, working much like vitamin E; protects against carcinogens; prevents release of free radicals.

SOURCES : Butter, cereals, fish, cider vinegar, garlic, asparagus.

[lin]

ZINC : Trace mineral - helps body metabolise protein and carbohydrate and produce insulin; promotes T-cell immunity as a vital guard against infection (unless such infection is bacterial).

SOURCES : Spinach, liver, shellfish, while grains, brewer’s yeast, mushrooms.

[gortonboy]

dya get anything good out of a kebab

[lin]

THE TASTE ;D ;D ;D ;D

[Lisa]

A Heart Attack - if you have a death-wish..... My view is: if you dont know its origins - dont put it in your mouth.......

gortonboy said:

dya get anything good out of a kebab

[Lisa]

Lin, Who's been a busy girl this afternoon? Brings back memories of studying Nutrition - although I seem to have forgotten most of it.

[lin]

LISA..I ALREADY HAD IT ON MY LAPTOP, ALONG WITH AROMATHERAPY AND HOLISTIC STUFF...SO I THOUGHT I WOULD PUT IT ON HERE

[Lisa]

Lin, Some of it needs updating. For instance: Vit A and B6 should have a warning sign as overdosing can cause long-term problems. Also overdosing on Iron can cause dizziness (most Multi-vitamins contain large amounts of Iron). etc. etc. I always tell people that if they eat a well-balanced diet you wont need extra vits and mins but if there's a problem you need to consult a Nutritionist or Naturopath - please dont self-dose.

lin said:

LISA..I ALREADY HAD IT ON MY LAPTOP, ALONG WITH AROMATHERAPY AND HOLISTIC STUFF...SO I THOUGHT I WOULD PUT IT ON HERE

[lin]

LISA...I THOUGHT SOME OF IT MAY NEED UPDATING THAT IS WHY I ASKED YOU TO TAKE A LOOK... NOW YOU'VE PUT THIS ON HERE I'M SURE PPL WILL READ IT AND KNOW...THANKS

[Lisa]

If I get chance Lin I will modify it......

lin said:

LISA...I THOUGHT SOME OF IT MAY NEED UPDATING THAT IS WHY I ASKED YOU TO TAKE A LOOK... NOW YOU'VE PUT THIS ON HERE I'M SURE PPL WILL READ IT AND KNOW...THANKS

[lin]

THANKS LISA...THOUGHT I COULD BANK ON YOU WHAT I PUT ON HAS BEEN ON MY LAPTOP FOR SO LONG, AND NOT BEEN UPDATED.

[feistylady]

Thankyou Lin I found that most interesting

[lin]

THANKS, GLAD YOU LIKED IT

[dave2]

lin ,i may seem to be ignorent ,but what are LEGUMES. the rest of your info was good as i like to try and eat healthy, but have never heard of the above mentioned.

[lin]

HI DAVE2....LEGUMES ARE GREEK, THEY ARE BASICALLY PART OF THE BEAN, PEA LENTIL FAMILY..BIT LIKE CHICK PEA, CAN BY THEM IN TIN OR SOAK THEM BEFORE COOKING THEM.

[dave2]

thank you lin, my dad had an allotment when i was a kid and most of what i ate came of there ,if he didnt grow it i didnt eat it,ill i am now a bit wiser thanks.