Vitamins & your food

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Biotin
A B vitamin that’s sometimes referred to as vitamin H or vitamin B7, biotin…

Ensures that the body correctly metabolizes sugar and uses it for energy
Is key for fat metabolism, specifically playing a role in the fats needed to keep skin healthy
Food sources: Swiss chard, carrots, nuts

Vitamin B12
Get enough of this vitamin, and your brain will thank you, as it’s necessary for…

Preventing heart disease and stroke by limiting the production of the amino acid homocysteine (which is linked to increase risk of heart disease)
Keeping nerve and blood cells healthy
Helping make DNA
Preventing the blood disorder pernicious anemia, an uncommon disorder that vegetarians, vegans, and the elderly are at an increased risk of
Food sources: sardines, grass-fed beef, yogurt

GLA (Gamma Linolenic Acid)
This omega-6 fatty acid…

Plays a role in brain function
Assists with normal growth and development
Stimulates skin and hair growth
Maintains bone health
Regulates metabolism
Helps maintain the reproductive system
Food sources: hemp seeds and hempseed oil, wild salmon

Vitamin D
There’s good reason this hormone (yep, it’s a hormone—not a vitamin) is so popular. Vitamin D…

Maintains strong bones
Helps the body absorb calcium
Is essential for nerve function and a healthy immune system
Is key to healthy thyroid function
May help prevent breast cancer and improve the outcomes for those with breast cancer
Food sources: fatty fish (salmon, tuna, mackerel), organic cheese, mushrooms

Magnesium
Your body uses this mineral for a number of critical activities, including…

Maintaining normal muscle and nerve function
Keeping heart rhythms steady
Supporting a healthy immune system
Keeping bones strong
Helping regulate blood sugar levels
Promoting normal blood pressure
Reducing the impact of stress on the body by helping switch off the fight or flight response
Helping reduce cramps, headaches, and migraines
Food sources: pumpkin seeds, spinach, Swiss chard, black beans

Calcium
This mighty mineral…

Builds strong bones
Aids in muscle contraction
Helps with blood clotting
Plays a role in the constriction and relaxation of blood vessels, which helps maintain a healthy blood pressure
Food sources: organic dairy, sardines, greens, tofu

EPA omega-3 fatty acid
Eicosapentaenoic Adic is an omega-3 fatty acid that…

May reduce symptoms of depression
Could lower the risk of heart disease
Helps combat inappropriate chronic inflammation
Is essential for prenatal development for brain health and nervous system
Food sources: fatty fish (such as salmon and tuna), nuts, beans, leafy green vegetables

DHA omega-3 fatty acid
Docosahexaenoic acid, a member of the omega-3 fatty acid family…

Promotes proper brain function including mood and focus
Helps prevent and treat depression
Is critical during pregnancy and the early development of the nervous system and visual abilities during the first six months of life
Food sources: cold water fatty fish (salmon, cod, barramundi)

Ginger
This herb doesn’t just make your food taste great, but it also…

Eases stomach aches, nausea, and diarrhea
Helps remedy nausea caused by surgery, motion, chemotherapy, and pregnancy
Helps treat rheumatoid arthritis, osteoarthritis, and joint and muscle pain due to its anti-inflammatory property
Food sources: fresh and dried ginger root

Cinnamon
More than just a tasty spice, cinnamon is believed to…

Mimic the affects of insulin in the body, helping to regulate blood sugar levels
Reduce inflammation and have antioxidant effects
Food sources: Available in bark, powder, or oil form

Vitamin B6
Maybe this vitamin should be called the “happy” vitamin, as it…

Boosts levels of neurotransmitters, like dopamine, which can help with feelings of calmness
Is one of the body’s main building blocks of protein
Strengthens immunity
Is crucial for heart health for several reasons, including working with folic acid & B12 to avoid production of homocysteine
Food sources: chickpeas, chicken breast, banana, bulgur

Vitamin E
This powerful antioxidant works to…

Prevent cell damage from free radicals
Boost immune system functioning and help widen blood vessels
Food sources: sunflower seeds, almonds, hazelnuts, peanut butter, wheat germ, spinach

Chromium
Chromium is a trace mineral that…

Helps maintain normal blood sugar and insulin levels
Food sources: broccoli, whole grains, onions, potatoes, wheat germ

Iron
Consider this mineral your ticket to energy—iron works to…

Deliver oxygen to the body
Keep your immune system healthy; has a role in the production of energy
Improves exercise performance
Aids neurotransmitters that are essential to memory function
Food sources: oatmeal, lentils, kidney beans, leafy greens, red meat, poultry, fish, whole grains, dried fruit

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About terriwindover

Personal Trainer Nutrition & Lifestyle Consultant Food Lover Thrill Seeker Shoe Addict
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