Thursday Thoughts Ed. 73 - The A, B, C and D's
The A, B,C, and D's
Why know we need them..but have you
every wondered WHY or WHERE to get them????
Although small in size,
micro-nutrients are hugely important to a healthy body. Vitamins and minerals
provide the foundation for many metabolic and physiological processes in the
body. Each micro nutrients has a specific job to do and if some of them don't
show up for work (aren't included in your regular diet) we've got problems!
Vitamins are natural, organic
compounds required by the body to play important roles in growth, energy
transfer, nervous system function and more. Vitamins are natural components of
the food we eat. When absent from the diet we can become deficient and can
develop unhealthy symptoms.
Today we are going to review 5
important vitamins -- what they are, why we need them, where can get them and
what can happen if we don't get enough.
Vitamin A (and Carotenoids)
We need it...
To help build strong eyes, heal
wounds and strengthen our immune systems, synthesis protein, and build red
blood cells.
Foods rich in Vitamin A
include...
Red, orange and yellow fruits and
veggies like yams, squash, carrots, peppers, mangoes, and melon. A can also be
found in green leafy veggies, eggs and dairy.
Without it...
We may suffer
from rough dry skin or have a harder time seeing in dim light.
Remember...too much of a good
thing isn't really good either. Most of us don't need to supplement Vitamin A,
just eat your veggies!
B Vitamins - There are tons! Here
are a few.
B1 (Thiamine) is found in
asparagus, mushrooms, spinach, sunflower seeds, tuna, eggplant, lentils and
whole grain.
Thiamine helps the body synthesis
DNA and RNA (That's important!)
B2 (Riboflavin) is found in
eggs, yogurt, almonds, salmon, halibut, green leafy veggies and whole grains.
Riboflavin helps metabolize other B
vitamins and minerals.
B6 (Pyridoxine) can be found
in bananas, potatoes, beans, oats, seeds, trout, avocado, tuna, salmon and some
nuts.
Pyridoxine helps fuel our
metabolism, supports nervous and immune system function and helps form our very
critical hormones and neurotransmitters.
B12 (Cobalamin) is found in
eggs, yogurt, tuna, beef, salmon, crab, clams, fermented foods and fortified
foods.
We need cobalamin to help make and
maintain healthy nerve cells, red blood cells and to synthesis our DNA.
Vitamin C
Foods rich is Vitamin C include: green leafy veggies, broccoli, parsely, potatoes, peas, citrus
fruits, kiwi, mango, peppers, strawberries, and papaya.
Vitamin C helps... protect cells from free-radicals, improves iron, absorption,
regenerates vitamin e supplies and helps develop collagen, an important
structural protein in the body (think face lift!)
Without it...Not enough Vitamin c can leave skin and hair limp and dry and
can cause weakening of the bones.
Vitamin D
Is a group of important
"prohormones" required by the body to regulate sugar/glucose
tolerance (helps in weight management), increase calcium absorption (from bone strength)
and boost the immune system.
Deficiency symptoms can include softening of bones, tooth decay and inflammation.
Recent Studies suggest a link between adequate Vitamin D and weight loss. Every
cell in your body needs D to function properly—including hated fat cells.
Special receptors for D signal whether you should burn fat or simply store it;
when D plugs into these receptors, it's like a key that revs your body's
flab-melting mechanism.
Foods rich in vitamin D include: egg yolks, oily fish like salmon, mackeral, sardines; and
vitamin D fortified foods.
Vitamin D is also the only vitamin
that can be obtained via the sun. But, unfortunately the amount of sun we get
daily, especially here in the Pacific Northwest can leave our bodies wanting
more. Ask your doctor for a asimple blood test to let you know if you are
getting enough.
Good news! All these delicious fruits and veggies listed above are coming
to a market near you -- if not already there! Load up your fridge with the
colors of spring and eat to your health!!
Here's to YOU!
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