Vitamins and Minerals
It has now been proven that vitamins and minerals can help prevent certain types of cancer, heart disease, birth defects and reduce your chances of simply catching the common cold! For just pennies a day you can have real health insurance and feel better.
Doctors are now recommending children as well as adults take one multi-vitamin multi-mineral supplement daily. Here I’ve compiled vitamins and minerals essential for a healthier body. Even if you’re the healthiest eater possible, you can never get all the vitamins and minerals necessary for complete nutrition.
As with any medication or herbal remedies, make sure you don’t have allergies and speak with your health provider first. Certain chronic diseases such as diabetes or heart disease can be affected by taking certain vitamins and minerals, even herbs.
Make sure your capsule contains very little to no fillers such as starch, sugar or even wheat, soy or milk derivatives. These fillers take away from the potency of the capsule as well as reduce the % of nutrients involved.
There are 2 types of vitamins: water soluble and fat soluble. You don’t want to take much more than suggested daily amount of iron, vitamin a, vitamin e and vitamin d. They are not water soluable, not expelled easily by the body.
You should also take only the necessary daily amount for certain minerals such as Niacin. Too much Niacin can speed up your heart beat and experience flushing episodes throughout the day because it will accelerate your circulatory system.
This is especially dangerous if you’re already taking blood thinners and or heart medication. Overdosing on Iron can be dangerous as well and can lead to strokes, elevated blood pressure and severe headaches. Just keep in mind that fat soluble vitamins don’t metabolize as well as water soluble.
You can’t overdose on water soluble vitamins. All your b vitamins, biotin and c are water soluble. Choline falls between fat and water soluble.
MINERALS:
CALCIUM – (calcium citrate-malate is easier absorbed into the body)
Maintains strong bones and teeth. Found in dairy foods, sardines and green veggies. Helps prevent certain cancers and high blood pressure.
CHROMIUM – If you’re diabetic, speak with your health provider first to see if this mineral is right for your level of diabetes. Found in grains, cereals and dark brews.
COPPER – High in collagen and fights the signs of aging from the inside. Found in lean meats, fish, nuts, beans and grains. Cooking in copper pots will increase the % of this mineral. Neutrogena Cosmetics now adds copper to at least one of their new facial foundations! www.neutrogena.com
IRON – Keeps blood cells healthy and gives you energy. Found in liver and other organ meats, fish, eggs, spinach and iron enriched cereals and grains.
MAGNESIUM – Prevents certain types of birth defects and bruising or blood clots. Found in sunflower and pumpkin seeds, seaweed, black strap molasses, green veggies, lean meats, low fat dairy, seafood and soy products. This mineral helps diminish symptoms of premenstrual syndrome!!
MANGANESE – Helps the body metabolize fats and proteins there by giving you more energy. Found in grains, seaweed, nuts, seeds.
POTASSIUM – Prevents high blood pressure and helps keep sugar levels balanced, especially if you suffer from low blood sugar. Found in bananas and most fruits, low fat dairy foods, seafood and most whole grains.
SELENIUM – Helps prevent formation of cancerous cells. Found in nuts, beer, lean meats, fish and most whole grains and rice.
ZINC – Helps maintain a VERY healthy immune system! Both men and women should increase their zinc intake as it also keeps reproductive organs healthy and can help to increase sperm count.
Fat Soluble Vitamins:
VITAMIN A – or retinal is the best in preventing cancer. It basically helps maintain healthy cellular composition while raising immunity. Found in colorful fruits and veggies, fish oil and lean meats. Only half the recommended amount should be taken by pregnant women. In this case, a prenatal vitamin will give you the correct amount of vitamins and minerals needed for both you and your baby without any harm. Your health provider or mid-wife should suggest which prenatal vitamins to take.
Oh and if you’re a vegetarian, vegan or are on a macro-biotic diet you should definitely look into which vitamins are missing in your diet. These alternative ways of eating can deplete you from vitamins and minerals necessary for healthy survival. Books on such diets will most likely offer you info on which vitamins and minerals to take apart from your daily chosen way of eating.
VITAMIN D – Keeps skeletal system and tooth enamel healthy. Found in Cod liver oil, fish, eggs and low fat dairy products. You can also go out in the sun for your daily intake of this vitamin. Both Cod liver oil and fish oils can be taken in capsule form. These oils help to lubricate stiff joints there by deceasing arthritic pain. Egg Beaters is a wonderful product that gives you all the benefits of eggs but without the fat and cholesterol.
VITAMIN E – or d alpha locopherol and succenate- a synthetic form and not as easily absorbed into the body. Important in preventing heart disease and brain problems. Found in veggie oils, nuts and what cereals and products. If you’re allergic to wheat, you may have to take it in capsule form. Vitamin E oil also lubricates your skin from within and makes a very effective facial line reducer!
VITAMIN K – Helps maintain healthy circulatory system and aids in healing broken bones…especially important to new-borns and older folks. Found in green veggies and green tea. Speak to your health provider before taking this vitamin if you’re taking blood thinning medication.
Water Soluble Vitamins:
VITAMIN B-1 – or thiamine helps you think more clearly and boosts energy levels. Found in rice, eggs, low fat dairy and soybeans. Very beneficial in reduction of PMS symptoms!!
VITAMIN B-2 – or riboflavin – Raises immunity and keeps you active. Found in cheese products, eggs, seafood, poultry, some dairy products and green leafy veggies. Old folks benefit from this vitamin the most.
VITAMIN B3 or niacin is helpful in maintaining healthy cholesterol levels and blood and is also known for nervous system benefits. Found in beer, bright colored veggies, brewer’s yeast, seafood, wheat products and certain nuts.
VITAMIN B5 or pantothenic acid – Maintains a healthy nervous system and provides more energy. Great for PMS symptoms! Found in Whole wheat products, eggs, peas and legumes. Beneficial for people with Lupus and Arthritic diseases.
VITAMIN B6 – or pyridoxine – Responsible for helping with body development and growth ;especially for toddlers and growing children. Found in cereals such as oatmeal, brewer’s yeast, brown rice, bananas, poultry, seafood and brightly colored veggies especially sweet potatoes and pumpkin. Very beneficial for a healthy pregnancy and to increase lactation after delivery.
VITAMIN B9 or Folic Acid – An all around beneficial nutrient for the body! Found in greens, beer, liver, orange juice and certain green veggies. This is the most important vitamin to take during pregnancy as it helps to prevent certain genetic birth defects in utero. Keep taking it during breast feeding as well! Folic Acid is now contained in all prenatal tablets or at least should be…and don’t drink beer while pregnant.
VITAMIN B12 or cobalamin – Helps keep the body balanced mood wise because it interacts positively with the nervous system. Found in animal organs, seafood, eggs and low fat dairy products.
BIOTIN – Important for healthy skin, hair and nails. Found in dairy products, fish, meats, rice and brewer’s yeast.
CHOLINE – not all the way water soluble – helps your body metabolize fat, gives you energy and keeps you calm. Found in grains, lean meats, eggs and legumes (certain beans). Beneficial in preventing neurological diseases.
VITAMIN C – or absorbic acid – This has got to be the king of vitamins! Cancer preventer, energy supplier, cellular healer, immune booster (helps prevent colds and flu), maintains eye health, helps body movement without aches, keeps muscles and bones healthy, helps heal and prevents heart disease. You may take a separate capsule in addition to your multi capsule. Found in citrus and greens. Basically fruits and veggies or juices and veggie drinks and soups. If you don’t care to eat a lot of fruits and veggies, they’re in fruit soups as well.
What I do is take a high quality multi vitamin multi mineral and take separate capsules of vitamin c, biotin, fish oil and brewer’s yeast in addition.
I also like taking prenatal vitamins for short periods to boost up everything all together.
Prenatals also help me with PMS symptoms and should definitely be taken while pregnant and breastfeeding.
We at Simplitudes are not doctors and you should probably check with yours before getting too deeply into suppliments. That said, if you know what you want you might check into our sponsers’ offerings over on the right hand column. Your buying from them enables us to do the same.
**The authors of this site are neither licensed physicians nor scientists; we simply provide a space where hard to find information is free for the gathering. Use common sense when implementing any of our suggestions or those of your fellow reader. **