VITAMIN AND MINERAL BREAKDOWN PART II

Are you ready for round two? Continuing along on our two part, Vitamin and Mineral Breakdown: It's minerals time to turn up.

 

Like vitamins, minerals maintain health and support critical functions of the human body. Vitamins and minerals act as complements to one another. For instance: Minerals cannot be absorbed without Vitamins A, D, and K2. In the same way, Vitamin D requires magnesium to be metabolized.

 

Whereas vitamins are found in food sources outside of the body, minerals are naturally present in the body. Minerals found in food and supplements replenish depletion's in the body caused by normal activity, imbalances, and stress.

 

Since minerals are stored in the body, careful attention must be paid to dosage when supplementing outside normal diet. Because of mineral's synergistic relationship, balance of proportion is also a very important consideration.

 

Minerals in the body are categorized into two groups. In the first group are Macro or essential minerals which occur in large amounts, and can be found in nearly every cell. The second group consists of trace minerals, which exist in smaller operations but are just as vital.

Calcium- Essential mineral. Vital nutrient. Approximately 99% of calcium in the body makes up the skeletal structure and teeth. Maintains strong bones. Fortifies heart muscles and arteries. Necessary for blood clotting.

Good for: Acne (when combined with Vitamin A). Hair growth. Healing of wounds. Strong nails. Treatment of sunburn and skin cancer. Quickening the process of shedding old skin cells and regenerating new skin cells.

Deficiency symptoms: Dry, fragile, thin skin. Hair loss. Weak nails.

Food sources: Asparagus, beans, broccoli, cabbage, cauliflower, dates, egg yolk, green vegetables and leaves, figs, nuts, papayas, seeds, strawberries, turnip greens.

Fluorine- Trace mineral. In normal amounts, Fluorine prevents disease and infection as well as decay in the body. If taken in large amounts outside of the diet, it may be considered harmful.

Good for: Bone structure. Teeth health.

Food sources: Beets, cabbage, garlic, fish, tea.

Iodine- Powerful trace mineral. Vital nutrient, found in every organ and tissue. Necessary for optimal growth, energy, metabolism and thyroid function. Detoxifier. Protects body against environmental toxins. Antibiotic. Anti-viral. Anti-fungal. Iodine obliterates all pathogens.

Good for: Fast metabolism. Hormonal balance regulated by the thyroid. Hair growth due to increase in metabolic rate. As a natural disinfectant with antibacterial properties, Iodine clears pimples and heals wounds. Excellent for scars, skin tags, and fine lines.

Deficiency symptoms: Goiter. Fatigue. Depression. Weakness. Weight gain.

Food sources: Bananas, Cod, Celtic sea salt, cranberries, eggs, dried prunes, Himalayan salt, potatoes, seaweed and sea vegetables, strawberries.

Iron- Trace mineral. Very important for healthy blood. Iron is the most basic element in hemoglobin- a protein in red blood cells responsible for transporting oxygen. Needed by adrenals to produce cortisol and for thyroid function.

Good for: Circulation. Beauty sleep (Iron combats insomnia!). Energy and concentration. Skin and muscle tone. Vibrant hair, skin and nails.

Deficiency symptoms: Anemia. Brittle nails. Dry skin. Dull hair. Fatigue. Pale skin. Split ends.

Food sources: Beef, broccoli, dried apricots, liver, raisins, sardines, spinach.

Magnesium- Essential mineral aka: the spark of life. The most prolific mineral, Magnesium is present in every single cell. Magnesium is also present in every bodily function possible, including, cellular reproduction and energy production. This magnitude begs you to pay attention to the magnesium in your diet. 

Good for: Acne. Clearing eczema and similar skin allergies. Energy. Hair growth. Healthy bowel movements. High protein diets. Preventing and reducing wrinkles (Magnesium prohibits free radicals from forming). Stress. Youthful skin (responsible for cell repair).

Deficiency symptoms: Anxiety. Constipation. Depression. Insomnia. PMS.

Food sources: Almonds, avocados, bananas, beets, brazil nuts, broccoli, brown rice, cashews, cherries, cocoa, greens: spinach, swiss chard, figs, halibut, mackerel, oats, peas, prunes, pumpkin seeds, quinoa, sesame seeds, sunflower seeds.

 

Phosphorus- Essential mineral. Phosphorus is present in every cell. Very important in cell growth and repair of cells.

Good for: Aging (produces proteins needed for cell repair). Energy. Digestion.

Food sources: Eggs, beef, nuts, salmon, seeds, veal.

Potassium- Essential mineral. Electrolyte. Works with sodium to regulate water balance in the body, aiding all integral functions.

Good for: Bowel movements. Detox. Dry skin (hydrates skin cells). Growth of muscle tissues, hair and skin cells. Metabolism. PH balance of skin.

Deficiency symptoms: Anemia. Depression. Fatigue. Hair loss. Low blood sugar. Muscle cramps. Deficiency often caused by too much salt.

Food sources: Almonds, dried apricots, bananas, oranges, pineapple, spinach, tomatoes, yams.

Sodium- Essential mineral. Electrolyte. Works with potassium to regulate water balance in body. Supports digestion. Alkalizes the blood.

Good for: Keeping the skin hydrated. Preventing and eradicating wrinkles.

Deficiency symptoms: Excessive sweating. Dehydration.

Food sources: Beets, celery, Celtic sea salt, cucumber, egg yolk, fennel, Himalayan salt, parsley, seaweed.

 

Selenium- Essential mineral. Mandatory for immune system and thyroid to function. Antioxidant, anti-inflammatory and detoxifying properties. Supports DNA repair.

Good for: Burn injuries. Dandruff. Free radical damage and skin cell repair (Selenium makes Vitamin C and E more effective). Protection against immune infections and responses: cold sores, eczema, psoriasis.

Food sources: Asparagus, brazil nuts, crimini and shiitake mushrooms, barley, brown rice, chicken, cod, eggs, mustard seed, onion, sardines, salmon, tuna.  

Sulfur- Essential mineral. A beauty mineral, because it is especially present in the cartilage and keratin of the skin and hair. Natural antibacterial and antiseptic that stimulates healing and promotes vitality.

Good for: Acne. Bright, clean, smooth skin. Collagen production. Even skin tone. Glossy hair. Oily skin.

Food sources: Asparagus, broccoli, cabbage, chives, eggs, garlic, nuts, onion.

Zinc- Trace mineral. Supports immune system. Helps to regenerate cells and repair damaged tissues.

Good for: Acne. Dandruff and scalp infections. Inflammation. Oily skin. Rash. Sun protection. Scars and wound healing.

Deficiency symptoms: Acne and skin rashes. Allergic sensitivity. Hang nails. White spots on nails.

Food sources: Beef, cocoa, lamb, mushrooms, pumpkin, squash.

Photo: Nat Parkobsantisuk for Vogue Thailand February 2014

VITAMIN AND MINERAL BREAKDOWN PART I

On so many levels, the complexity and perfect functioning of the human body is overwhelming. And then you think of the ease in which you can take care of something so intricate, it’s just mind blowing. That’s the beauty of health. There are so many questions, and most of the answers are found in simple nutrition. Understanding the roles of vitamins and minerals in relationship to health and appearance is a reminder of this complexity and ease. There is a lot to know. Here is a two part breakdown of the vitamin and mineral basics to help you most fully benefit from what you eat.

Vitamins contribute to the formation of body structures- bones, organs and tissues; convert proteins, fats and carbohydrates into energy; and regulate the metabolism. Vitamins found naturally in whole foods are the most excellent source available. However, due to dietary imbalances and very often, how food is grown, it can be beneficial to supplement with some organic, gmo free, food based vitamins.

Vitamins are divided into two categories: Water soluble vitamins that the body disposes and fat-soluble vitamins that the body holds on to. Because they are stored, too high a dosage of fat soluble vitamins can cause toxic reactions. Water soluble vitamins will not accumulate in the body. However, too high a dose of one vitamin may cause a depletion of another. Balance. Balance. Balance. Take care. Make it a point to educate yourself, seek advice and monitor your body’s unique needs.

Vitamin A- Fat soluble. Helps digestion of proteins, richens the blood, forms strong bones and teeth.

Good for: Acne, Boils. Burns. Dandruff. Dry skin. Dermatitis. Soft, smooth, infection free skin.

Deficiency symptoms: Aged, dry, rough, skin; Peeling and ridged fingernails. Whiteheads and blackheads.

Food sources: Apricots, broccoli, carrots, cod liver oil, dandelion greens, liver, mango, pumpkin, sweet potato, spinach.

B-Complex- Water soluble. Combination of eight B vitamins (B1, B2, B3, B5, B6, B7, B9 and B12) along with biotin, choline, folic acid and paba. The B-Complex vitamins convert proteins, carbohydrates and sugar into energy, and play a huge role in supporting the nervous system.

Good for: Stress! B-Complex is known as the stress vitamin. It protects against all kinds of stress: Environmental stress from cold weather and pollution; emotional tension, overwork; alcohol, coffee, cigarette, and sugar habits; high protein diets. Also great for speeding up the metabolism; healthy hair and nail growth; skin and muscle tone.

Deficiency symptoms: Acne. Eczema. Fatigue and depression. Hair loss. Skin that is very dry or very oily, discolored, irritated or red.  Sores and cracks around mouth. Water retention. Weak nervous system.

Food Sources: Amaranth, asparagus, avocado, bananas, bok choy, brown rice, brussels sprouts, buckwheat groats, dates, fig, fish, kale, lamb, lentils, oat groats,  pomegranates, potatoes, squash, turkey, watermelon.

Vitamin C- Water soluble. Antioxidant. Builds and preserves skin’s collagen and elasticity. Tones muscles.

Good for: Collagen. Healing. Protects against effects of antibiotics, cortisone, painkillers, smoking and stress. Strong blood vessels.

Food sources: Broccoli, grapefruit, green pepper, kiwi, lemons, nectarines, oranges, peas, pears, pineapple, potatoes, tomatoes, strawberries, red peppers, rosehips.

Vitamin D- Fat soluble. Absorbs calcium, iron, magnesium, phosphate and zinc in the intestines. Forms healthy bones and teeth. Vitamin D is made naturally when the body is exposed to sunlight.

Good for: Building body tissues. Keeping nervous system, heart and blood flow healthy.

Food sources: Alfalfa, egg yolk, liver, mackerel, mushrooms, organic grass fed (hormone free) butter, sardines, spinach.

Vitamin E- Fat soluble. Powerful antioxidant. Protects cells.  Free radical destroyer.

Good for: Anti-aging. Acne scars and wound healing. Environmental stressors (pollution, cold weather). Circulation.

Deficiency symptoms: Dry, itchy skin. Premature aging.

Food sources: Avocados, berries, cod, collards, kale, kelp, mustard greens, nuts and seeds, spinach, swiss chard, watercress.

Essential Fatty Acids (EFAs)- Fat soluble. Made up of omega 3 and omega 6 fatty acids that create and repair cell tissues.

Good for: Aging, dry and scaly skin, digestion, healing, hair and skin growth, correcting balance of fats in diet.

Deficiency symptoms: Bruising easily. Dry eyes and skin. Dull hair. Slow healing scratches.  

Food sources: Chia seeds, eggs, grass fed meats, flax, flax oil, plant foods (collard greens, dandelion, kale, spinach), sardines, sea bass, walnuts, wild salmon.

Vitamin K2- Fat soluble. Known as the blood clotting vitamin. Most often, the body is self sufficient in vitamin K, especially when probiotics are taken and the diet is full of leafy greens, and fatty animal proteins.

Good for: Skin ulcers.

Food sources: Alfalfa, brussels sprouts, cabbage, celery, cod liver oil, collards, fermented foods (kimchi, kombucha, yogurt); kale, kelp, mustard greens, organic butter, parsley, spinach, swiss chard, egg yolks, liver.

Continue reading... Vitamin and Mineral Breakdown Part II, a breakdown on the benefits and importance of the minerals in your diet.  

Photo: Harpersbazaar.com

 

SUPERFOOD SUPERPOWERS: BARLEY GRASS

Barley grass is an incredibly beneficial superfood to add to your diet. Here's why:

Barley grass is insanely rich in chlorophyll- chlorophyll is such a superstar it deserves it's own post. Chlorophyll traps and holds light energy from the sun. When you think about eating "living foods", chlorophyll, is the powerhouse behind the life force.

In addition to chlorophyll, barley grass contains concentrated amounts of amino acids, antioxidants, enzymes, minerals and vitamins. These nutrients can be absorbed and digested by the body within minutes. Quality and speed of digestion are a most important factor in concern to health and anti-aging.

Barley grass supports a healthy immune system, detoxifies the body and provides natural ph regulation (alkalinity).

The nutritional balance barley grass supports shows through the skin: Acne problems are eliminated. Overall tone is radiant- a texture and glow is achieved that cannot be bought in a cream, masque or even facial.

Jade Greenzymes, is an organic barley grass supplement, created by Dr. Yoshihide Hagiwara, that is truly outstanding. Dr. Hagiwara was an incredible medical doctor who devoted his life's work to the research and development of green plant foods and the effect on the human body.

Take 2 to 3 times a day for obvious results in about a month.

Interesting side effects worth mentioning: sugar cravings and hangovers are known to disappear.

MORNING GLORY! WAKE UP AND SIP SOME LEMON WATER

Rise and Shine. Did you know that from 4am to 12pm your body's natural cycle is in cleansing and elimination mode? Why not support your body by taking a few extra minutes to sip warm lemon water before breakfast? 

During nighttime sleep the body performs a natural detox cycle. Drinking lukewarm water upon waking will stimulate your gastrointestinal tract while lemon loosens toxins and alkalizes the body.

If you're not easily impressed...

 

Lemons purify the blood, which helps keep the skin clear. Lemons are also full of antioxidants, minerals, and vitamin C. Vitamin C is a necessary component of collagen production. The skin has collagen to thank for it's strength, elasticity and ultimately, wrinkle free smoothness. Shout out to the antioxidants that help keep it that way; by fighting collagen damaging free radicals.

 Directions:

-Using kettle, heat water to lukewarm temperature and pour into mug.

-Add juice from half a lemon (we love meyer lemons because they are especially juicy and sweet).

 

Photo: Inez Van Lamsweerde and Vinoodh Matadin for Vogue Paris September 2008