What Can a Healthy Lifestyle and Diet Do for You?

Veggies in a blender

Has your health been going down instead of up? Do you want to change it? Hopefully you want better health with a higher quality of life.  I see people everyday that want better health but just are not willing to make the change.  Having better health is not difficult it. It requires you to make a few changes.

As we go through life we hit health challenges of all sorts. For some it is specific disease and illness like heart disease and cancer. For others is it obesity and obesity related health issues such a diabetes, high blood pressure, high cholesterol and even arthritis. Or for some it may be hormonal, thyroid and anxiety related issues.

With this being said, a few common threads

1) we are all prone to genetic health tendencies both good and bad

2) we have all been exposed to thousands of pounds of excito-toxins (external toxins in our environment)

3) as we have grown up most us have eaten body polluters not as much body cleansers (hopefully all of us have now switched to body cleansers)

4) most Americans are nutrient bankrupt leaving the body with no materials to heal, repair or even function adequately.

When you add these 4 points together you create a recipe for really bad health!

So how do we fix these issues?  A diet very rich in veggies, fruits, nuts, seeds, beans, and very limited select grains.

What science has proven. A diet rich in a variety of colorful foods provides the body with:Family on bicycle

  • DNA repairing potential,
  • a higher number of cancer killing cells,
  • slower aging
  • a higher functioning immune system,
  • a reduction in chronic inflammation,
  • support for normal blood sugar levels ,
  • support for healthier blood fat levels,
  • a substantial reduction if heart disease
  • a reduction in stomach, intestinal and colon cancer
  • flexible and healthier blood vessels
  • healthier brain function
  • better bone health
  • enhanced liver function (better detoxify ability)
  • better eye sight potential
  • weight loss
  • more energy
  • Reduction in stroke

To maximize your health include every color of the food rainbow every day in your meals and your smoothies!! For example; I make a large smoothie with coconut water, carrots, avocado, chard, broccoli, red bell pepper, cucumber, cantaloupe, pumpkin seeds, almonds, cayenne, rice bran, blue berries, dark cherries, and a splash of Braggs apple cedar vinegar and sweetened with raw honey and stevia. This is a powerful rejuvenating smoothie!!  You can divide this in half for two blasts if needed, half of the ingredients in one blast and the other half in the next blast.

Its even more powerful with Vive Energy Spice mixed in!!

If you want better health eat real foods, move more, relax more often and drink plenty of pure water, it can’t be simpler.

Healthy Wishes

Wally Bishop C.N.C.

WebND

The contents of this blog is not and should not be  considered medical advice. This blog is for informational purposes only. Always consult with your doctor before making any dietary or lifestyle changes. Never quit taking prescription medications unless advised to do so by your doctor.

 

A Mysterious Superfood You Should Make a Part of Your Daily Routine!

Mysterious Superfood
Mysterious Superfood

In today’s world of exotic fruits, mushrooms and strange vegetables, it is easy to over look less sexy foods.  In the nutritional circles and functions I attend the buzz is around exotic fruits, herbs, vegetables and mushrooms such as Gojo Berry, Lucuma, Maca, Astragalus, Ho Shu Wu, Rishi and Chaga etc... These are just the tip of the iceberg in the über ( highest, elite ) super foods family that gets everyone’s attention.  All of these have powerful health restorative properties. However, natures most nutrient dense super food is sitting right in front of us everyday. Because it’s parent source is so common, it is over looked by many. You may not even know about it until now.

Many people eat it every week, however not in the form that provides super dense nutrition that can truly help restore health and in many cases reverse adverse health conditions.  In fact, it is so powerful it is used medicinally to treat high cholesterol, high urine calcium and diabetes.  So, have you got an idea what food I may be talking about. I’ll give you a hint; its tan, brown and black in its natural form, it is a staple for certain cultures and it can be made into flour, cheese, wine, beer, liquor and eaten whole.  Do you know what it is? It has a slightly sweet and nutty flavor, you can put it on almost any food or eat it by itself.

I have a client that is missing a few feet of intestine, 1/2 of their colon, 1 kidney, has COPD and is on oxygen most of the day, adrenal failure and heart issues. The past few months she has been eating this food in large quantities and for the first time in several years her health is improving. She was having reoccurring pneumonia and bronchitis and now her immune system is functioning at a much higher level. She can actually do light house work without the oxygen, and can enjoy the outdoors again. Her doctor was amazed that she is building health now previously he told her she would continue to get worse and eventually it would take her life.  This tells you just how powerful food is to our body.

What if I told you that the bran and the germ from rice is the single most nutrient dense food in the world.  Would you have guessed that rice bran and rice germ is the food I am talking about? Probably not.  It takes 20 to 30 pounds of brown rice to make one pound of the rice bran and rice germ.  Ounce for ounce no other single food has as deep and rich of a vitamin, mineral, essential fatty acid, enzymatic, phytonutrient and antioxidant content.

Rice bran and rice germ ( for brevity sake rice bran) is hypoallergenic and is gentle enough for even infants yet a super powerhouse of health ( in depth detail ) for adults!.  The bran and germ of the rice is where about 85% of the nutritional power of the rice kernel is stored. The bran part of rice is extremely nutrient dense. Only recently, technology has developed methods for stabilizing the healthy oils in rice bran and germ. An enzyme in the bran causes the oil in the bran to go rancid very quickly. Now the bran of the rice kernel can be removed and stored for a longer period without damaging the super nutrition contained in the bran part of the rice kernel.

Rice bran has many health promoting benefits as well as providing an abundant source of energy. Several studies have shown that rice bran has cholesterol lowering abilities, blood sugar stabilizing ability for type I and type II diabetics. Furthermore a *study stated that ” Diseases in which preventive and/or nutraceutical effects have been detected include: cancer, hyperlipidemia (high blood cholesterol), fatty liver, hypercalciuria ( high concentrates of calcium in the urine), kidney stones, and heart disease. In addition, rice-bran products may have potential applications as nutritional ingredients in the context of their utility in functional foods.” Source: Jariwalla RJ. California Institute for Medical Research, San Jose, CA, USA.

Stabilized rice bran is the new super natural health super food! Rice bran contains an amazing array of advanced nutrients and antioxidants which assist you in maintaining your overall health. The nutritional value of rice bran is vastly superior to other brans and works with your body naturally for optimal vibrant health.

Studies have shown rice bran has over 100 antioxidants & co-factors. Stabilized Rice bran has just about all the essential vitamins and minerals you would ever need for natural health maintenance, weight management and instant energy.

Rice bran is superior – it has an astounding quantity of other healthy nutrients such as phytosterols, polysaccharides, beta-sitosterol, natural fiber, Vitamin E complex, plus a large complement of B vitamins. Rice bran also boasts an array of essential vitamins and minerals, gamma oryzanol, plus it is a good source of Omega 3 & Omega 6.

Rice Bran In Your Diet:

  • Vital Nutrients
  • Phytonutrients
  • Full Amino Acid Profile
  • Quality Omega-3 & Omega-6 Fatty Acids
  • Powerful Antioxidants including:
    • Alpha-lipoic Acid
    • Ferulic Acid
    • Gamma-Oryzanol
    • IP6 (Inositol hexaphosphate)
    • Phytosterols
    • Tocotrienols  (complete  forms of vitamin E )

Protein — Stabilized rice bran has easily digested, hypoallergenic essential amino acids that are necessary for building human protein. These include Tryptophan, Histidine, Methionine, Phenylalanine, Threonine,  Isoleucine, Lysine, Valine, and Leucine.

Complex Carbohydrates — unlike simple carbohydrates which can add to blood sugar and fat storage problems, healthy complex carbohydrates like those found in stabilized rice bran have a “low glycemic index” which means that they don’t cause spikes in your blood sugar. In fact, stabilized rice bran has been found to help normalize blood sugar.  One ounce of rice bran has less than 1 gram of carbohydrate.

Fiber — Stabilized rice bran has soluble and insoluble fibers  necessary for optimum digestive health, blood sugar regulation, lowered cholesterol, and the prevention of diabetes and heart disease.

Essential Fatty Acids (EFAs) — Omegas 3, 6 & 9 help to strengthen  cellular membranes (so the bad stays out and the good stays inside cells). They also help with energy production (eliminating fatigue); transporting oxygen to the cells; removing waste from the cells; regulating hormones; reducing inflammation, pain and stiffness; reducing LDL “bad” cholesterol & increasing HDL “good” cholesterol, not to mention, improving your   complexion, mood, memory & concentration!

Enzymes — including Glutathione Peroxidase, Methionine Reductase, Polyphenol Oxidase, energy enhancing, immune boosting CoQ10,   Aspartate Amino Transferase Isozyme AAT-1 & AAT-2, Catalase, and Superoxide Dismutase (SOD), which is an especially powerful antioxidant.

Tocotrienols & Tocopherols (Complete Vitamin E family) — Tocols as a complete group are much more powerful than regular vitamin E. They are great for your cardiovascular system, your immune system, and your complexion! Stablized rice bran contains α-Tocopherol, β-Tocopherol,   γ-Tocopherol, δ-Tocopherol, αTocotrienol, β-Tocotrienol, γ-Tocotrienol, δ-Tocotrienol, Desmethyl-tocotrienol, and Didesmethyl tocotrienol.

Phytosterols and Sterolins (phytosterols glucosides) — These are natural phytonutrients with healthful properties that range from helping to fight free radicals, prevent cancer, reduce blood sugar and blood lipid levels, lower  cholesterol and ease menopausal  symptoms. Stabilized rice bran contains β-Sitosterol, Campesterol, Stigmasterol, Δ5-Avinasterol, Δ7-Stigmastenol, Sterol glucoside, Acylsterol glucoside  Oligoglycosylsterol, Gramisterol, Monoglycosylsterol, Dimethylsterol, Cellotetraosylsitosterol, Branosterol, Isofucosterol, Obtusifoliol, Sitostenol, Methylsterol, 28-Homosteasteronic  acids, β-Amyrin, 28-Homotyphasterol, Citrostadienol, and 6-Deoxycastasterone,

Calcium — which helps build strong bones, teeth and muscles; promotes healthy nervous system; has a calming effect on the nervous system; helps with proper functioning of the heart, muscles, and nervous system; and plays a role in maintaining normal blood pressure, regulating blood  clotting, preventing cancers of the digestive tract and  decreasing mood swings, food cravings, and the pain, tenderness and bloating associated with premenstrual syndrome.

Magnesium — which is an essential element for proper functioning of the nervous, muscular and cardiovascular systems. It also helps with nerve and muscle functioning, helps relieve cramps and PMS, aids in bone formation, regulates heartbeat and helps to normalize blood pressure.

Potassium — which helps to regulate fluid balance, heart rhythms and blood pressure and helps with mental function by sending oxygen to the brain. It is required for the proper functioning of the heart, kidneys, muscles, nerves, and digestive system.

Gamma Oryzanol Complex — this amazing anti-mutagenic group  includes Campesterol Trans-ferulate, Cycloartenol Trans-ferulate, Cycloartenol Cis-ferulate, Cycloeucalenol Trans-ferulate, Cycloeucalenol Cis-ferulate, Stigmasterol Trans-ferulate, 24-Methylenecycloartanol  Trans-ferulate, 24-Methylenecycloartanol Cis-ferulate, β-Sitosterol  Trans-ferulate, β-Sitosterol Cis-ferulate, β-Sitostenol Trans-ferulate,   β-Sitostenol Cis-ferulate, Stigmasterol Cis-ferulate, Stigmastenol  Cis-ferulate, Campesterol Cis-ferulate, Cycloartanol Trans-ferulate, Cycloartanol Cis-ferulate, Stigmastenol Trans-ferulate,  24-Methylcholesterol Trans-ferulate, and 24-Methylcholesterol Cis-ferulate. These help boost immune response, reduce inflammation, increase energy, metabolize glucose, regulate blood sugar, and more!

Polyphenols — including Ferulic acid, α-Lipoic acid, Methyl ferulate, ρ-Coumaric acid, ρ-Sinapic acid, Isovitexin, Proanthocyanidins. These have been shown to assist the immune system and to reduce the risk of  cancer and cardiovascular disease.

Metal Chelators — including Magnesium, Manganese, Phosphorous, Potassium and Inositol Hexaphosphate (IP6). Getting heavy metals out helps to make sure that antioxidants don’t “turn to the dark side” and become pro-oxidized free radicals.

Carotenoids — Very effective free radical scavengers including Lutein,  α-Carotene, β-Carotene, Lycopene, Zeaxanthine, and Crytocyanthine.

B-Vitamins & Vitamin-like substances — including Thiamin, Riboflavin, Niacin, Pantothenic acid, Pyridoxine, Betaine, Dimethyl glycine, Inositol, Biotin, Choline, Folic acid, and Phytates. These can help prevent cancer and prohibit cholesterol buildup, support adrenal function, calm and support the nervous system, and aid in key metabolic processes.

Polysaccharides — including Cycloartenol-ferulic acid glycoside, Diferulic acid complex, Diferulic acid-calcium complex, Hemicelluloses, Arabinogalactan, Arabinoxylan, Xyloglucan, Proteoglycan, Glycoprotein,  Arabinofuranoside. These are known to help immune function lower blood pressure, lower cholesterol, and increase coronary artery capacity.

Phospholipids — including Phosphatidylserine, PhosphatidylCholine, Phosphatidylethanolamine, Lysophophatidylcholine, Lysophosphatidylethanolamine. Phospholipids helps support the growth and renewal of cellular membranes, forming an important barrier to filter toxins out. They also act as cellular antioxidants when free radical “bullets” try to penetrate the cell. Phospholipids are also thought to prevent depletion of the   neurotransmitter choline, improving mental focus, brain function, and both  mental and physical stamina.

*Study: Rice-bran products: phytonutrients with potential applications in preventive and clinical medicine. Jariwalla RJ. California Institute for Medical Research, San Jose, CA, USA.

Rice bran research on it effects in preventing, reducing and managing high cholesterol and diabetes.

Make sure the rice bran you buy is from a reliable source providing a high quality product.  I feel we offer a superior rice bran at the lowest price.

Healthy Wishes

Wally Bishop C.N.C.

Statements contained herein have not been evaluated by the US Food and Drug Administration. Products and information presented herein are not intended to diagnose, treat, cure, or prevent disease.

Which Nutrients are You Lacking and Which May Be The Most Important?

Pumpkin Seeds Are a Great Soure of Magnesium

There are many nutrients most Americans are deficient in.  Studies show that the standard American diet is deficient in at least 9 essential nutrients; Vitamin A, Vitamin C, Vitamin E, Vitamin D, Fiber, Calcium (debatable), Magnesium, Potassium and Omega 3 Fatty Acids. Of these do you know which ones you need every day or maybe a better question is which ones could cause you health problems the quickest if you do not get them daily?

Our body needs literally thousand of nutrients to promote vibrant health, however other than water, certain minerals are needed every day, particularly if you are very active.  Trace minerals are just as essential as major minerals; they are just required in smaller quantities. Without minerals, vitamins are useless in the body. Vitamins need enzymes for many of their functions. Enzymes require minerals to do their work, in this sense they are  co-factors. Enzymes cannot work without minerals (co-factors), and each enzyme is designed to work with a particular co-factor. If the particular co-factor is not present the enzyme will simply sit around watching You Tube, sorry, my weak attempt at humor.  OK, how about the enzyme can do nothing, it is useless.

Of the minerals, it is my opinion that for Americans, magnesium seems to be one of the most important because it is required in so many body functions. A large percentage of Americans are lacking adequate magnesium.  You can go several days or even weeks before needing certain vitamins, however you must have some intake of most minerals at least every couple of days. If you are really active, ill or sweating a lot you will need them everyday.  Minerals  are used by the body and excreted easily.  If you are using diuretics , exercising intensely or sweating profusely,  a diet deficient in the  electrolytes, potassium, sodium and chloride can cause severe health problems requiring a  sudden need for emergency medical treatment.

Caution: Do not drink extremely large quantities of water in a short period of time without replacing your electrolytes. A radio station sponsored a water drinking contest a few years ago. One participant drank almost 2 gallons of water over a period of approximately an hour and a half, she died from an extreme loss of electrolytes.   Get those minerals every day.

How Does a Magnesium Deficiency Effect the Body?

Do you get adequate magnesium in your diet? Almost two thirds  of Americans are deficient in magnesium, a nutrient that is essential to more than 300 activities in our bodies. Magnesium provides your muscles the ability to relax, it moves calcium out of your blood and into bones, it is required to keep blood circulating and the heart beating and it is essential to keep your nervous system and brain healthy.

If you have muscle cramps, particularly at night, the odds are great that you may be lacking magnesium; if you have trouble sleeping you may be low in magnesium, if you are fatigued it could be a lack of magnesium. If you have high blood pressure it may be due to insufficient magnesium, if you are diabetic, low levels of magnesium may be involved, magnesium is critical for carbohydrate metabolism. Magnesium helps keep the heart in a healthy rhythm,  is necessary for protein synthesis and cellular reproduction.

Magnesium is required for good bone health. Magnesium moves calcium out of the blood and  towards bone. In fact a large percentage of the magnesium in your body is in your bones. Magnesium is critical for heart health. It helps blood vessels relax reducing blood pressure and it helps lower triglyceride levels in your blood. Magnesium is also required to make certain detoxing compounds and for a strong immune system.

What Affects Magnesium Absorption?

Magnesium absorption is affected by many factors. Cooking by submersion in water will leach magnesium and other minerals from the food source. Eating a combination of cooked and raw vegetables will maximize your magnesium intake. Steaming or raw is better (legumes must be cooked).  Excessive calcium and zinc intake can cause a magnesium deficiency.  Magnesium absorption may be reduced by gastrointestinal disorders such as irritable bowel syndrome, the use of laxatives, chronic diarrhea, oral contraceptives, high caffeine intake, over exercising, diabetes, advanced age and alcoholism.”

In addition, taking certain diuretics specifically Lasix, Bumex, Edecrin, and hydrochlorothiazide, certain cancer medications like Cisplatin and certain antibiotics such as Gentamicin, and Amphotericin also interferes with magnesium absorption.

Magnesium may play a role in the prevention and/or treatment of the following health conditions and symptoms:

  • Alcoholism
  • Angina pectoris
  • Arrhythmia
  • Asthma
  • Autism
  • Chronic fatigue
  • Congenital heart disease
  • Congestive heart failure
  • Coronary artery disease
  • Diabetes
  • Eclampsia
  • Epilepsy
  • Glaucoma
  • Heart attack
  • HIV/AIDS
  • Hypertension
  • Hypertriglyceridemia (high triglyceride levels)
  • Inflammatory bowel disease
  • Migraine
  • Multiple sclerosis
  • Osteoporosis
  • Peptic ulcers
  • PMS
  • Pre-eclampsia
  • Reynaud’s syndrome
  • Systemic lupus erythematosus
  • Sensitiveness to noise
  • Nervousness
  • Anxiety
  • Irritability
  • Mental depression
  • Confusion
  • Twitching
  • Trembling
  • Apprehension
  • Insomnia
  • Muscle weakness
  • Cramps in the toes, feet, legs or fingers

How Much You Should be Getting Daily:

If you get too much the body will excrete it through your waste. This is why magnesium is used as a very safe laxative such as milk of magnesia. The Recommended Dietary Allowances for magnesium, set in 1997 by the Institute of Medicine at the National Academy of Sciences, are as follows:

  • males and females, 1-3 years: 80 milligrams
  • males and females, 4-8 years: 130 milligrams
  • males and females, 9-13 years: 240 milligrams
  • males, 14-18 years: 410 milligrams
  • males, 19-30 years: 400 milligrams
  • males, 31 years and older: 420 milligrams
  • females, 14-18 years: 360 milligrams
  • females, 19-30 years: 310 milligrams
  • females, 31 years and older: 320 milligrams
  • pregnant women, 18 years or younger: 400 milligrams
  • pregnant women, 19-30 years: 350 milligrams
  • pregnant women, 31-50 years: 360 milligrams

Excellent Food Sources include:

Swiss chard, kelp, millet, salmon, halibut, rice bran, oat bran, buckwheat, bulghur wheat, quinoa,  brown rice, spinach, squash, soybeans, turnip greens, green peas, pumpkin seeds, cucumbers, sunflower seeds, cashews, dark chocolate, almonds, black beans, pinto beans and navy beans. For more foods and their magnesium content check out this USDA list.

Make sure get your daily magnesium, you might be amazed at the health benefits it will  provide for you.

Wally Bishop C.N.C.

www.webnd.com

This contents of this blog is not and should not be  considered as medical advise. Always consult with your doctor before making any dietary or lifestyle changes. Never quit taking prescription medications unless advised to do so by your doctor.

Are You Getting the Nutrients You Need for Good Health?

Health Building Foods

Do you keep track of your intake of vital nutrients? I doubt seriously if you do, my guess is that at least 95% of the American public doesn’t. Most people just do not see it as important. We do know that only 12% to 15% eat the recommended minimum of 3 servings of vegetables and 2 servings of fruits a day.  When you look at that those figures, it becomes easy to see why America’s health is spiraling downward, particularly for America’s children.  I want to convince you that keeping track of certain essential nutrients in your diet will foster good health and may even give protection against many adverse health conditions, illnesses and diseases.  This may take a little effort however in my opinion it is worth it.  Keeping a daily food journal for a while will give you an idea of the nutrients you are getting. For food journals I recommend two sites, this site is the most comprehensive and is free http://nutritiondata.self.com/ and secondarily this site is also free. http://www.fatsecret.com

Many health organizations report that nutrition and lifestyle factors contribute to more than 70% of chronic disease and illness. Unhealthy eating and inactivity contribute to 310,000 to 580,000 deaths each year according to the US Department of Health and Human Services (HHS). That’s 13 times more than are killed by guns and 20 times more than by drug use.1

Leading Contributors to Premature Death

Diet and Physical Inactivity 310,000-580,000
Tobacco 260,000-470,000

Source: http://www.cspinet.org/nutritionpolicy/nutrition_policy.html#eat

What adverse health conditions are you dealing with? No one is immune from negative health issues but we can swing the potential for good health in our favor by eating foods rich in health building nutrients.

It’s always best to get your nutrients from foods first and supplements secondarily. The body does not recognize isolated or synthetic nutrients the way it does food form nutrients. Therefore the absorption and use of the nutrients in the body can be much less effective than the nutrients you get from real foods. When I say real foods I am talking about unprocessed and unrefined foods. For example; Vegetables, fruits, whole grains, beans, nuts and seeds, healthy oils, wild caught fish, free range chicken, free range turkey and organic eggs.

When I say nutrients, I am talking about essential nutrients meaning they must come from the foods we eat because our bodies can’t make them and they are important for good health.  Nutrients are the body’s building blocks of health.  A diet that is consistently deficient in these nutrients will over time reap the effects of a poor diet. This could be as simple as fatigue, anxiety, and body pain or more serious health conditions such as diabetes, high blood pressure and high cholesterol. All of these are most likely nutrient and lifestyle induced issues.

For the sake of clarity I will list the 6 essential nutrients; they are water, carbohydrates, fat, protein, vitamins and minerals. Within these 6 are subsets of other families. For example, carbohydrates are separated into two groups, starches and fiber.  There are many other families of nutrients in healthy foods however they are not considered essential. You may recognize some of them and you may have even thought they were essential. How about Antioxidants: they promote health by protecting cells and their genetic material from damage from free radical attacks. Phytosterols: a type of plant fat, they help reduce cholesterol helping to prevent or even reverse atherosclerosis and have shown properties that protect against colon cancer.

Essential Nutrients and Their Impact on Our Body

Vitamins and How They Impact Our Health

For more info about the content of nutrients in certain foods I recommend these sources. http://www.whfoods.com/nutrientstoc.php and http://nutritiondata.self.com/

Vitamin Health Impact Partial list Significant Food Sources (partial list)
B1 (thiamin) Supports energy, required to turn food into energy, metabolism and nerve function, reduces stress spinach, green peas, tomato juice, watermelon, sunflower seeds, lean ham, lean pork chops, soy milk
B2 (riboflavin) Supports energy,  required to turn food into energy, metabolism, normal vision and skin health, spinach, broccoli, mushrooms, eggs, milk, liver, oysters, clams
B3 (niacin) Supports energy, required to turn food into energy,  metabolism, skin health, nervous system and digestive system spinach, potatoes, tomato juice, lean ground beef, chicken breast, tuna (canned in water), liver, shrimp
Biotin Energy metabolism, fat synthesis, amino acid metabolism, glycogen synthesis widespread in foods
Pantothenic Acid Supports energy metabolism widespread in foods
B6 (pyridoxine) Amino acid and fatty acid metabolism, red blood cell production, heart health bananas, watermelon, tomato juice, broccoli, spinach, acorn squash, potatoes, white rice, chicken breast
Folate Supports DNA synthesis and new cell formation, heart health, supports nerve health tomato juice, green beans, broccoli, spinach, asparagus, okra, black-eyed peas, lentils, navy, pinto and garbanzo beans
B12 Used in new cell synthesis, helps break down fatty acids and amino acids, supports nerve cell maintenance, heart health meats, poultry, fish, shellfish, milk, eggs
C (ascorbic acid) Collagen synthesis, amino acid metabolism, helps iron absorption, immunity, antioxidant, healthy bones and joints spinach, broccoli, red bell peppers, snow peas, tomato juice, kiwi, mango, orange, grapefruit juice, strawberries
A (retinol) Supports vision, skin, bone and tooth growth, immunity and reproduction, mango, broccoli, butternut squash, carrots, tomato juice, sweet potatoes, pumpkin, beef liver
D Promotes bone mineralization, required o build certain hormones self-synthesis via sunlight, fortified milk, egg yolk, liver, fatty fish, cod liver oil
E Antioxidant, regulation of oxidation reactions,  cellular membrane health, supports cell membrane stabilization polyunsaturated plant oils (soybean, corn and canola oils), wheat germ, sunflower seeds, tofu, avocado, sweet potatoes, shrimp, cod
K Synthesis of blood-clotting proteins, regulates blood calcium, bone health, immune function Brussels sprouts, leafy green vegetables, spinach, broccoli, cabbage, liver

Minerals and How They Impact Our Health

Mineral Health Impact Significant Food Sources
Sodium Maintains fluid and electrolyte balance, supports muscle contraction and nerve impulse transmissions Processed foods, salt, soy sauce, bread, milk, meats
Chloride Maintains fluid and electrolyte balance, aids in digestion Processed foods, salt, soy sauce, milk, eggs, meats
Potassium Maintains fluid and electrolyte balance, cell integrity, muscle relaxation and nerve impulse transmission potatoes, acorn squash, artichoke, spinach, broccoli, carrots, green beans, cantaloupe, tomato juice, avocado, grapefruit juice, watermelon, banana, strawberries, cod, milk
Calcium Formation of bones and teeth, supports blood clotting, muscle contraction,  maintains pH balance milk, yogurt, cheddar cheese, Swiss cheese, tofu, sardines, green beans, spinach, broccoli, fortified foods
Phosphorus Formation of cells, bones and teeth, maintains pH balance all animal foods (meats, fish, poultry, eggs, milk)
Magnesium Used in over 300 metabolic functions, supports bone mineralization, protein building, muscular contraction, nerve impulse transmission, immune function, helps regulate blood pressure spinach, broccoli, artichokes, green beans, tomato juice, navy beans, pinto beans, black-eyed peas,  sunflower seeds, tofu, cashews, halibut
Iron Part of the protein hemoglobin (carries oxygen throughout body’s cells) , necessary for healthy cellular function,  required for Neurotransmitters, dopamine, nor-epinephrine and serotonin artichoke, parsley, spinach, broccoli, green beans, tomato juice, tofu, lentils, beans, whole grains, clams, shrimp, beef liver;

iron in foods sources becomes more bio-available to the body when consumed with Vitamin c rich foods

Zinc A part of many enzymes, involved in production of genetic material and proteins, transports vitamin A, taste perception, wound healing, sperm production and the normal development of the fetus , immune function spinach, broccoli, green peas, green beans, tomato juice, lentils, oysters, shrimp, crab, turkey (dark meat), lean ham, lean ground beef, lean sirloin steak, plain yogurt, Swiss cheese, tofu, ricotta cheese

If taken as a supplement always take cooper with it. Cooper and zinc compete for space on the same enzyme and the intake of too much of one may cause a deficiency of the other.

Selenium Antioxidant.  Works with vitamin E to protect body from oxidation Brazil nuts, crimini mushrooms, barley, oats, seafood, meats and grains
Iodine Component of thyroid hormones that help regulate growth, development and metabolic rate salt, kelp, algae, seafood, bread, milk, cheese
Copper Necessary for the absorption and utilization of iron, supports formation of hemoglobin and several enzymes Calf’s liver, cashews, cooked soybeans, crimini mushrooms, sesame seeds, sunflower seeds, coked barley, garbanzo beans, pinto beans

If taken as a supplement always take zinc with it. Cooper and zinc compete for space on the same enzyme and the intake of too much of one may cause a deficiency of the other.

Manganese Facilitates many cell processes widespread in foods
Fluoride Involved in the formation of bones and teeth, helps to make teeth resistant to decay fluoridated drinking water, tea, seafood
Chromium Associated with insulin and is required for the release of energy from glucose vegetable oils, liver, brewer’s yeast, whole grains, cheese, nuts
Molybdenum Facilitates many cell processes legumes, organ meats