Well I've tying to put list of important vitamins and minerals that have come up multiples time in my life that are really good for your health of the body especially females, likes myself and many others who got really bad mood swings. You don't need that crap the doctors been giving you. Your body unbalance mentally and physically from day to day fast/processed foods to sit on are ass all day at a computer at work, wondering what time it is to leave.
I found that Vitamins C+D, K, B12 and Iron are really important in diet especailly as you get older.I went to doctor this month and took a blood test which I highly recommend; as well as allergy test. She told me everything was fine except that I have acute case of Anemia still, who would thought. But this problem when your body is low Iron or any other nutrients it will compensate by making more of something else and for me it was bacteria(yeast) and fatigue of course. Most people don't know that most body problem happen because of today's industrial diet, lack of exercises, and hygiene(high school health class just flooding back to me). So what can you do? Well...
1. Excerise (30-45 mins)
2. Keep Clean
3. Eat Whole Organic foods("Natural" is gimmick word industry uses, "Natural cut sea-salt fries", my a$$)
And read the label.
Important Vitamins:
Vitamin C
In humans, vitamin C is essential to a healthy diet as well as being a highly effective antioxidant, acting to lessen oxidation stress. Also vitamin C enhances iron absorption, Scurvy is an avitaminosis resulting from lack of vitamin C, since without this vitamin, the synthesized collagen is too unstable to perform its function. Scurvy leads to the formation of brown spots on the skin, spongy gums, and bleeding from all mucous membranes.
"The Sunshine Vitamin"
Vitamin D appears to have good effects on immune function and cells of the body.The more common supplement are D2/D3 supports bone health and boost immune system
D2 or Lichen is really good for brain health and can also be found in Alfalfa and Mushrooms.
Vitamin D3 (Cholecalciferol) is produced photochemically in the skin from 7-dehydrocholesterol
7-dehydrocholesterol is produced in relatively large quantities in the skin of most vertebrate animals, including humans.7-dehydrocholesterol reacts with ultraviolet light of UVB type at wavelengths between 270 and 300 nm, with peak synthesis occurring between 295 and 297 nm.
Spending 15 minutes in the sun a day will provide a healthy dose of Vitamin D3.
You can also get your daily dose from:
Vitamin K
Taking broad-spectrum antibiotics can reduce vitamin K production in the gut by nearly 74% in people compared with those not taking these antibiotics.Taking Vitamin K increases bone health.
Vitamin K1 is synthesized by plants, and is found in highest amounts in green leafy vegetables because it is directly involved in photosynthesis. It may be thought of as the "plant form" of vitamin K. It is active in animals since animals can easily convert it to vitamin K2. Also can be found in chicken/egg, an cheese,
Vitamin K2, the form used by enzymes in animals, has several subtypes, which differ in isoprenoid chain length.
Can also be Injected or Supplemented
Potassium (Lowers symptoms of PMS and hypertension)
I mixed up my minerals and vitamins because Potassium on the Periodic Table is also K
Clear cases of potassium deficiency (as defined by symptoms, signs and a below-normal blood level of the element) are rare in healthy individuals.Epidemiological studies and studies in animals subject to hypertension indicate that diets high in potassium can reduce the risk of hypertension and possibly stroke, and a potassium deficiency combined with an inadequate thiamine intake has produced heart disease in rats.
Foods rich in potassium include:
Iron (Fe)
Iron deficiency is one of the most common of the nutritional deficiencies. Iron is present in all cells in the human body, and has several vital functions; as a carrier of oxygen to the tissues from the lungs in the form of hemoglobin, as a transport medium for electrons within the cells in the form of cytochromes, and as an integral part of enzyme reactions in various tissues. Too little iron can interfere with these vital functions and lead to morbidity and death.
Food sources of iron
Vitamin B12
Vitamin B12 was discovered from its relationship to the disease pernicious anemia, which is an autoimmune disease in which parietal cells of the stomach responsible for secreting intrinsic factor are destroyed. Vitamin B12 deficiency can potentially cause severe and irreversible damage, especially to the brain and nervous system. At levels only slightly lower than normal, a range of symptoms such as fatigue, depression, and poor memory may be experienced.
Sources
I found that Vitamins C+D, K, B12 and Iron are really important in diet especailly as you get older.I went to doctor this month and took a blood test which I highly recommend; as well as allergy test. She told me everything was fine except that I have acute case of Anemia still, who would thought. But this problem when your body is low Iron or any other nutrients it will compensate by making more of something else and for me it was bacteria(yeast) and fatigue of course. Most people don't know that most body problem happen because of today's industrial diet, lack of exercises, and hygiene(high school health class just flooding back to me). So what can you do? Well...
1. Excerise (30-45 mins)
2. Keep Clean
3. Eat Whole Organic foods("Natural" is gimmick word industry uses, "Natural cut sea-salt fries", my a$$)
And read the label.
Important Vitamins:
Vitamin C
In humans, vitamin C is essential to a healthy diet as well as being a highly effective antioxidant, acting to lessen oxidation stress. Also vitamin C enhances iron absorption, Scurvy is an avitaminosis resulting from lack of vitamin C, since without this vitamin, the synthesized collagen is too unstable to perform its function. Scurvy leads to the formation of brown spots on the skin, spongy gums, and bleeding from all mucous membranes.
- Fruits/Vegetables: Red/Green foods like strawberries, red peppers, greens and many more plants contains Vitamin C.
- Meat(grass feed of course): Liver, Heart, Tongue and Fresh Milk contains high amounts of Vitamin C.
- Supplemented Vitamin C or fortified orange juice.
+(plus)
Vitamin D "The Sunshine Vitamin"
Vitamin D appears to have good effects on immune function and cells of the body.The more common supplement are D2/D3 supports bone health and boost immune system
D2 or Lichen is really good for brain health and can also be found in Alfalfa and Mushrooms.
Vitamin D3 (Cholecalciferol) is produced photochemically in the skin from 7-dehydrocholesterol
7-dehydrocholesterol is produced in relatively large quantities in the skin of most vertebrate animals, including humans.7-dehydrocholesterol reacts with ultraviolet light of UVB type at wavelengths between 270 and 300 nm, with peak synthesis occurring between 295 and 297 nm.
Spending 15 minutes in the sun a day will provide a healthy dose of Vitamin D3.
You can also get your daily dose from:
- Fish/oil
- Eel
- Eggs
- Liver
Vitamin K
Taking broad-spectrum antibiotics can reduce vitamin K production in the gut by nearly 74% in people compared with those not taking these antibiotics.Taking Vitamin K increases bone health.
Vitamin K1 is synthesized by plants, and is found in highest amounts in green leafy vegetables because it is directly involved in photosynthesis. It may be thought of as the "plant form" of vitamin K. It is active in animals since animals can easily convert it to vitamin K2. Also can be found in chicken/egg, an cheese,
Vitamin K2, the form used by enzymes in animals, has several subtypes, which differ in isoprenoid chain length.
Can also be Injected or Supplemented
Potassium (Lowers symptoms of PMS and hypertension)
I mixed up my minerals and vitamins because Potassium on the Periodic Table is also K
Clear cases of potassium deficiency (as defined by symptoms, signs and a below-normal blood level of the element) are rare in healthy individuals.Epidemiological studies and studies in animals subject to hypertension indicate that diets high in potassium can reduce the risk of hypertension and possibly stroke, and a potassium deficiency combined with an inadequate thiamine intake has produced heart disease in rats.
Foods rich in potassium include:
- Parsley, dried apricots, dried milk, chocolate, various nuts (especially almonds and pistachios), potatoes, bamboo shoots, bananas, avocados, soybeans, and bran,it is also present in sufficient quantities in most fruits, vegetables, meat and fish.
Iron (Fe)
Iron deficiency is one of the most common of the nutritional deficiencies. Iron is present in all cells in the human body, and has several vital functions; as a carrier of oxygen to the tissues from the lungs in the form of hemoglobin, as a transport medium for electrons within the cells in the form of cytochromes, and as an integral part of enzyme reactions in various tissues. Too little iron can interfere with these vital functions and lead to morbidity and death.
Food sources of iron
- Meats: red meat, poultry and insects.
- Non-haeme: lentils, beans, leafy vegetables, pistachios, tofu, fortified bread, and fortified breakfast cereals.
- Seafood: clam, mussel, octopus and cooked oyster
- Iron skillet (pan)
- Molasses
Vitamin B12
Vitamin B12 was discovered from its relationship to the disease pernicious anemia, which is an autoimmune disease in which parietal cells of the stomach responsible for secreting intrinsic factor are destroyed. Vitamin B12 deficiency can potentially cause severe and irreversible damage, especially to the brain and nervous system. At levels only slightly lower than normal, a range of symptoms such as fatigue, depression, and poor memory may be experienced.
Sources
- fish
- shellfish,
- meat (especially liver),
- poultry,
- eggs,
- milk (dairy)
~Happiness
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