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February 2006
Essential Guide to Vitamins and Minerals
Christine Perry Dip (ION), Nutritional Therapist
So many to choose from and myths and controversy surround them.The fact is that in this day & age with less vitamins & minerals even in healthy foods due to farming processes, storage, harvesting times and foods travelling to us from far corners of the world, many of us are unknowingly permanently undernourished.
That’s the healthy stuff, & then we bombard our bodies with fast, processed or convenience foods that are far removed from a natural diet.
Add to this today’s pace of life with its many stresses & strains and our bodies simply cannot keep up. Little wonder we feel tired, run down and are increasingly suffering from minor and major diseases such as obesity, heart disease and cancer.
Despite the pit falls of today’s food it should still be our first therapeutic port of call. We benefit ourselves by supporting our bodies with nutrient dense foods, “you are what you eat – and drink is oh so true.
For additional support and in some cases for correction of dis-ease states, supplements can be used to help us recover and supply added protection. So what should we take, and why?
All supplements are not equal that’s for sure. General rule of thumb is that you do ‘get what you pay for’. This is because the ingredients used vary to a great extent, which affects how well the supplement works in the body, and therefore how much benefit you receive. More is not necessarily better and people on medications should check with their doctor or pharmacist for any possible contraindications. For example if you are taking Warfarin to keep the blood fluid then it is ill advised to take fish oils or vitamin E as this may have the same effect. However foods containing these nutrients are still OK in normal amounts.
The A – Z listing gives you an at a glance chart that helps you to understand the health benefits these vitamins and minerals have and to select those that may be beneficial to you. Do remember that each one of us is bio - chemically unique and to take a supplement ‘off the shelf’, although it may be beneficial, is a one size fits all approach. What works for one person does not necessarily do the same for another.
Should you wish to discover what is most likely to work for you both from a dietary and supplement perspective it is worth contacting a Nutritional Therapist who is trained to fully consider your particular circumstances and plan a therapeutic programme to move you towards Optimum Nutritional health.
| Vitamins |
Benefits |
Dietary sources |
Contraindications |
| A |
Helps fight colds & infections, protects eyes, skin & digestive tract health |
Liver, egg yolk, fish |
Pregnancy no more than 1500mcg daily |
Betacarotene
Converts to vitamin A as needed |
As above |
Green leafy vegetables, carrots, cantaloupe, apricots |
Smoking |
| B vitamins, generally best as a complex initially |
Stress busters, boost energy production, help circulation & to build immunity |
Many foods contain some B vitamins. A variety of meat, fish, eggs, vegetables, fruits along with beans & pulses and whole (not white) grains such as rice & pasta. |
Case specific, check with your pharmacist, doctor or health care provider. |
| C |
Enhances immunity, shortens cold symptoms, speeds wound healing, builds healthy skin, joints and bones, heart protective |
Citrus fruits & juices, broccoli, dark leafy vegetables, red peppers, strawberries, kiwi fruit. |
Limit to 500mg daily with kidney stones, kidney disease, haemochromatosis |
| D |
Bone health, immune support, regulates inflammatory responses |
Oily fish, herring, salmon, tuna, eggs, fortified cereals.
*Gentle exposure to sunlight without sun screen initiates vitamin D production |
Overuse can result in elevated blood calcium levels leading to weight loss, nausea & heart & kidney damage. Follow recommended doses. |
| E |
Protects all cell membranes, thus anti-ageing, heart protective, boosts immunity, heals the skin |
Wheat germ, soybean oil, nuts & seeds such as almonds & sunflower, whole grains |
Prescription blood thinning drugs, aspirin. Do not take 2 days before or after surgery. |
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| Minerals |
Benefits |
Dietary sources |
Contraindications |
| Calcium |
Healthy bones & teeth, osteoporosis, blood clotting, stress reduction, blood pressure regulation |
Whitebait, sardines, & salmon tinned with the bones, low fat dairy products, broccoli, almonds. |
Thyroid or kidney disease. Tetracycline antibiotics |
| Chromium |
Assists in balancing blood sugar levels, sugar cravings, fatigue |
Whole grain cereals, potatoes, prunes, peanut butter, seafood |
Diabetics should check with their doctor re insulin levels |
Copper
(very small amounts needed) |
Strengthens blood vessels, bones, tendons & nerves, maintains fertility |
Shellfish, nuts & seeds, rye & wheat, peas, artichokes, mushrooms, bananas, tomatoes |
Wilson’s disease |
Iodine
(usually only taken in a multi formula) |
Thyroid function |
Fish, seaweed, iodised salt |
Deficiencies are rare, consult your doctor |
| Iron |
Treats iron deficiency anaemia, may be needed with pregnancy or heavy menstrual periods |
Liver, beef, lamb, beans, peas, lentils, green leafy vegetables. Dried apricots & raisins, molasses. |
Avoid high dose independent iron supplements.
Haemochromatosis |
| Magnesium |
Heart protective, relaxant, helps PMS symptoms, lowers high blood pressure, may reduce severity of asthma |
Whole grains, dark green leafy vegetables, sprouted seeds, nuts, legumes, shellfish |
Kidney disease
Tetracycline antibiotics |
| Potassium |
Helps to lower blood pressure, may prevent heart disease and stroke |
Fresh fruit & vegetables, potatoes, bananas, oranges/juice. Meats, poultry & milk. |
Kidney disease
Consult your doctor re high blood pressure medication. & heart disease. |
| Selenium |
Works with vitamin E re cancer & heart disease, anti-ageing, protects against cataracts, macular degeneration. Fights colds & flu. |
Brazil nuts, seafood, poultry & meats. Brown rice & oats depending on the soil condition. |
Do not exceed recommended dose. |
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