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