Vitamins and Minerals + Phytochemical's in Plants ✿
Nutrition as a whole involves what we put into our bodies... how our body physiologically, chemically, emotionally and adaptively responds.
----> If you are interested in WHO sets the guidelines and standards, (and that does not stand for the World Health Organization - an international agency that aims to regulate pesticide use), the United States and Canada have guidelines in place, which is called the DRI - Dietary Reference Intakes.
Amongst the DRI, there are four categories to which nutrient intakes must be evaluated.
1. First, there is the EAR, the Estimated Average Requirements, which focuses on research and policies.
2. Second, there is the RDA - Recommended Dietary Allowances, with its' focus on adequacy of nutrients in our diets.
3. Third, there is something called AI - Adequate Intakes, which is similar to the RDA.
4. Fourth, the UL, which stands for Tolerable Upper Intake Levels, focuses on the safety per amount of a specific food we consume.
Vegetarians vs. Non-Vegetarians and their typical diet consumption:
Vegetarians: Carbohydrates, Fiber, Thiamin, Folate, Vitamin B6, C, A, and E.
Meat Eaters: Iron, Zinc, Calcium, Vitamin B12, D, and Omega-3 Fatty Acids.
Meat Eaters should try to get more of what Vegetarians do in their diets, as well as Vegetarians (Vegans, Flexitarians, Pescatarians, followers of Paleo, etc.) should try to get more of what Meat Eaters get in their diets (you don't have to consume meat products!). There should be an equal balance.
***SKIP to the Vitamin or Mineral YOU want to learn more about!
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| Photo by: Julia S. Owner of blog and photos. |
----> If you are interested in WHO sets the guidelines and standards, (and that does not stand for the World Health Organization - an international agency that aims to regulate pesticide use), the United States and Canada have guidelines in place, which is called the DRI - Dietary Reference Intakes.
Amongst the DRI, there are four categories to which nutrient intakes must be evaluated.
1. First, there is the EAR, the Estimated Average Requirements, which focuses on research and policies.
2. Second, there is the RDA - Recommended Dietary Allowances, with its' focus on adequacy of nutrients in our diets.
3. Third, there is something called AI - Adequate Intakes, which is similar to the RDA.
4. Fourth, the UL, which stands for Tolerable Upper Intake Levels, focuses on the safety per amount of a specific food we consume.
---->An example of a DRI: Potassium. The recommended amount per day for an adult is 4,700 mg to avoid muscle weakness and assist in electrolyte balance. Good sources of potassium are salmon, orange juice, bananas, lima beans, baked potatoes, honey dew melons and avocados.
Always know that too much of anything is never a good thing, either.
Vegetarians vs. Non-Vegetarians and their typical diet consumption:
Vegetarians: Carbohydrates, Fiber, Thiamin, Folate, Vitamin B6, C, A, and E.
Meat Eaters: Iron, Zinc, Calcium, Vitamin B12, D, and Omega-3 Fatty Acids.
Meat Eaters should try to get more of what Vegetarians do in their diets, as well as Vegetarians (Vegans, Flexitarians, Pescatarians, followers of Paleo, etc.) should try to get more of what Meat Eaters get in their diets (you don't have to consume meat products!). There should be an equal balance.
***SKIP to the Vitamin or Mineral YOU want to learn more about!
✿Vitamins - where to get them?
Vitamin A - FISH OIL! Fortified foods like enriched cereals also contain a good source of Vitamin A. Many vegetables and fruits are sourced with Vitamin A from beta-carotene. Beta-carotene is a carotenoid. Carotenoid is a range of color pigments that are chemical "relatives", or antioxidants, in food sources such as dark leafy greens and oranges. You can get smaller amounts of Vitamin A from butter and eggs.
Vitamin D - Whether Vitamin D is obtained from sunlight or from food (milk is fortified with Vitamin D), it undergoes a series of chemical transformations in the liver and kidneys (recycles calcium that would be lost in urine) to be activated. Vitamin D regulates our blood calcium and phosphorus levels, and helps maintain bone integrity. Our skeleton houses the most calcium in our body. We can get a rich source of Vitamin D via salmon and tuna. Vitamin D and Calcium must be absorbed in the body in equal amounts (as much as possible - it's impossible to record how much Vitamin D you are absorbing from the sun) as they work together hand-in-hand.
Vitamin E - First, if one does not get the recommended amounts of Vitamin E, this can lead to inflammation and cell damage in our bodies via free radicals (highly-unstable cell molecules formed during normal cell metabolism that are left un-checked). Hence, deficiency in Vitamin E can lead to cancer development and a wide range of diseases. It is also needed to protect red blood cells that transport oxygen from our lungs to our tissues. This way, we will avoid nerve damage. Vitamin E can be found in safflower oil, wheat germ, mayonnaise, canola oil and sunflower seeds and otherwise in many salad dressings.
Vitamin K - The main function of Vitamin K is to help activate proteins that help clot the blood. We can obtain rich sources of Vitamin K through dark leafy greens, spinach, cauliflower, broccoli and brussels sprouts. In the physiology aspect, a toxic dose of Vitamin K causes the liver to release the blood cell pigment - bilirubin - into the bloodstream instead of excreting it into bile, which leads to jaundice, or yellowing of the skin. Vitamin K is also necessary for the synthesis of bone proteins that bind minerals which normally form bones. Interestingly, many people before and after surgery must have their Vitamin K levels monitored to reduce bleeding during the operation, as people with heart problems need to prevent the formation of clots in their circulatory system by thinning their blood.
Vitamin C - a water-soluble vitamin (dissolves in water), is an antioxidant that aids in collagen synthesis (strengthening of blood vessel walls, forming scar tissue, providing a matrix for bone growth) supports the immune system and boosts iron absorption! The best sources of this vitamin can be obtained from red peppers, orange juice, brussels sprouts, green pepper, grapefruit, broccoli, sweet potatoes, strawberries and bok choy. Smokers typically have lower levels of Vitamin C in their bodies compared to non-smokers, as tobacco use depletes the body's Vitamin C. Increasing Vitamin C absorption will not reverse the damage caused by tobacco use.
The B Vitamins
B Vitamins are coenzymes, or small molecules that combine with an enzyme to enable the particular enzyme to perform its job. Physiologically, the shape of each enzyme predestines it to accomplish just one kind of job. B Vitamins help the body metabolize carbohydrates, lipids and amino acids. Specifically, Vitamin B6 helps the body use amino acids to synthesize proteins to build new tissues, to make hormones, fight infections and serve as fuel for energy. Vitamin B12 helps cells to multiply (as a cells lifespan is so short, thus, they need to replace themselves rapidly). RBC's live for around 120 days and cells in the digestive tract replace themselves every 3 days.
Thiamin: Enriched Pasta, a Wheat Bagel, Pork Chops, Enriched Cereal, Green Peas, Sunflower Seeds, Baked Potatoes, Black Beans and even Waffles are rich sources of this B Vitamin.
Riboflavin: Milk, Yogurt, Cottage Cheese, Pork Chop, Enriched Cereal, Spinach, Beef Liver and Mushrooms are a rich source of this B Vitamin.
Niacin: Absence of this can cause serious illnesses, like pellagra - a dilation in the blood capillaries occurs and causes the skin to tingle and become painful. Tryptophan is converted into Niacin by the body. By having a well-fed diet consisting of Chicken Breast, Tuna, Pork-Chop, Baked Potato, Enriched Cereal or Mushrooms...Niacin deficiencies are almost always avoided.
Folate: To make new cells, tissues must have Folate. Every new cell is equipped with new genetic material, and Folate helps to synthesize DNA. Lentils, Pinto Beans, Asparagus, Spinach, Avocado, Beets, Enriched Cereals and Beef Liver are good sources of Folate. Fresh, uncooked vegetables and fruits are superior sources of Folate. This is because the heat and oxidation when cooking destroy much of the Folate found in these foods. Also, it is essential that babies receive Folate from their mothers before birth to avoid Neural Tube Defects such as Spina Bifida or diminished brain size, which is why it is so important for folate deficiencies not to happen for expecting mothers.
✿Minerals - where to get them?
First, lets begin with the differences between Major Minerals and Trace Minerals.
Major Minerals- essential mineral nutrients required in amounts greater than 100 milligrams per day.
Trace Minerals- essential mineral nutrients required in amounts less than 100 milligrams per day.
Calcium --> Milk, Milk Products, Oysters, Fish, Tofu, Turnip Greens/Kale/Broccoli
*Bones, Teeth, Nerve Function, Cell Activity, Clotting, Pressure, Immune Defenses, Normal Muscle Contraction/Relaxation
[Deficiency]: Osteoporosis in adults, stunted growth in children
[Toxicity]: High blood calcium, abnormal heart rhythms, soft tissue calcification, kidney stones, kidney dysfunction, constipation, interference with absorption of other minerals
Phosphorus --> Foods from animal sources, some legumes.
*Mineralization of bones and teeth, important in cell's genetic material in cell membranes and phospholipids, energy transfer, buffering bodily systems.
[Deficiency]: appetite loss, bone pain, muscle weakness, impaired growth, rickets in infants.
[Toxicity]: calcification of non skeletal tissues, particularly in the kidney.
Magnesium --> Nuts, legumes, whole grains, dark green vegetables, seafoods, chocolate, cocoa
*Building of protein, enzyme action, normal muscular function, transmission of nerve impulses, proper immune function, maintenance of teeth.
[Deficiency]: low blood calcium, muscle cramps, confusion, impaired vitamin D metabolism, if extreme: seizures, bizarre movements, hallucinations, difficulty swallowing
[Toxicity]: excess magnesium from abuse of laxatives causes diarrhea, nausea, abdominal cramps with fluid and electrolyte and pH imbalances.
Sodium --> Salt, soy sauce, seasoning mixes, processed foods, condiments, fast foods
*Electrolytes (sodium, chloride, potassium) maintain normal fluid balance and acid-base balance in the body. Critical to nerve impulse transmission.
[Deficiency]: muscle cramps, mental apathy, loss of appetite.
[Toxicity]: Hypertension
Potassium --> All whole foods, meats, milk, fruits, vegetables, grains, legumes
*Facilitates reactions as making of protein, maintenance of fluid and electrolyte balance, support of cell integrity, transmission of nerve impulses, contraction of muscles including the heart.
[Deficiency]: dehydration, muscular weakness, paralysis, confusion, can cause death.
[Toxicity]: muscular weakness, triggers vomiting, if given into a vein, can stop the heart.
Chloride --> Salt, soy sauce, moderate quantities in whole, unprocessed foods, large amounts in processed foods.
*Hydrochloric acid found in stomach, necessary for proper digestion. Helps maintain normal fluid and electrolyte balance.
[Deficiency]: Muscle cramps, growth failure in children, mental apathy, loss of apperite; uncommon but can cause death.
[Toxicity]: Normally harmless (the gas chlorine is poison but evaporates from water), can cause vomiting.
Sulfate --> All protein-containing foods
*Certain amino acids, antioxidants, vitamins biotin and thiamine, stabilize protein by shape by forming sulfur-sulfur bridges.
[Deficiency]: None known; protein deficiency would occur first.
Iodine --> Iodized salt, seafood, bread, plants grown in most parts of the country and animals fed those plants.
*Component of Thyroid hormone Thyroxine, which helps regulate growth, development and metabolic rate.
[Deficiency]: Goiter, Cretinism
[Toxicity]: Depressed thyroid activity, goiter-like thyroid enlargement.
Iron --> Red meats, fish, poultry, shellfish, eggs, legumes, green leafy vegetables, dried fruits.
*Part of the protein Hemoglobin, which carries oxygen in the blood, part of protein myoglobin in muscles, which makes oxygen available for muscle contraction necessary for use of energy.
[Deficiency]: Anemia: weakness, fatigue, pale skin and mucous membranes, concave nails, headaches, inability to concentrate, impaired cognitive function in children, lowered cold tolerance.
[Toxicity]: Fatigue, abdominal pain, infections, liver injury, joint pain, skin pigmentation, growth retardation in children, bloody stools, shock.
Zinc --> Protein-containing foods, meat, fish, shellfish, poultry, grains, yogurt.
*Associated with hormones, needed for many enzymes, involved in making genetic material and proteins, immune cell activation, transport of vitamin A, taste perception, wound healing, the making of sperm, normal fetal development.
[Deficiency]: Growth failure in children, dermatitis, sexual retardation, loss of taste, poor wound healing.
[Toxicity]: Nausea, vomiting, diarrhea, loss of appetite, headache, immune suppression, decreased HDL, reduced iron and copper status.
Selenium --> Seafoods, organ meats, other meats, whole grains, and vegetables depending on soil content.
*Assists a group of enzymes that defend against oxidation.
[Deficiency]: Predisposition to a form of heart disease characterized by fibrous cardiac tissue, yet uncommon.
[Toxicity]: Nausea, diarrhea, nail and hair changes, joint pain, nerve, liver, and bone damage.
Fluoride --> Drinking water is fluoridated (from sink), tea, seafood.
*Helps form bones and teeth; confers decay resistance on teeth.
[Deficiency]: Susceptibility to tooth decay.
[Toxicity]: Fluorosis, which is discoloration, of teeth, skeletal fluorosis (weak, malformed bones), nausea, vomiting, diarrhea, chest pain, itching.
Chromium --> Meat, unrefined grains, vegetable oils.
*Associated with insulin; needed for energy release from glucose.
Deficiency: Abnormal glucose metabolism.
[Toxicity]: Possibly skin eruptions.
Copper --> Organ meats, seafood, nuts, seeds, whole grains, drinking water.
*Helps form hemoglobin and collagen, part of several enzymes.
[Deficiency]: Anemia, bone abnormalities.
[Toxicity]: Vomiting, diarrhea, liver damage.
✿Phytochemical's
Chemicals, they're a bad thing! Well, not these chemicals. Phytochemical's naturally exist in plants. They absorb the sunlight in their tissues for energy. Ever heard that eating or drinking greens boosts your energy, and therefore enhances your metabolism? When we consume greens, we take this energy from the original source that the plants got it from...the sun! Pretty cool, huh? Phytochemical's are also naturally occurring in other vegetables and various berries and fruits. Harmful chemicals are found in refined and processed foods... so stay away from the bad chemicals and migrate to the natural, whole and healthy phytochemical's by consuming more wholesome, clean food!
Supplements: As a vegetarian, vegan, or someone who does not consume enough of something (protein for example, or, has a lack of vitamin E because they do not consume soy), there are a variety of multi-vitamins out on the market. Pediatricians #1 choice of Flintstone's or NatureMade vitamins can be taken once a day. NatureMade Vitamins have a vast majority of different vitamins to take, such as Magnesium, Fish Oil, B12, Calcium, etc. If avoiding soy, try "Little Critters" vitamins from Costco, they are a multi-vitamin gummy.
Disclaimer: (The Food and Drug Administration does not condone use of supplements to cure or prevent diseases. Always be sure to consult with your doctor before making any drastic changes to your diet or with supplement usage.)
I hope this article broadened your scope of obtaining a healthful, whole, nutrient-filled diet.
----> Comment below some of your favorite recipes, tips or tricks!
[Paraphrased information accredited to Nutrition Concepts and Controversies, 13e, Wadsworth Cengage Learning. Sizer and Whitney].
 |
| Photo by Julia S. Copyright. |
Vitamin A - FISH OIL! Fortified foods like enriched cereals also contain a good source of Vitamin A. Many vegetables and fruits are sourced with Vitamin A from beta-carotene. Beta-carotene is a carotenoid. Carotenoid is a range of color pigments that are chemical "relatives", or antioxidants, in food sources such as dark leafy greens and oranges. You can get smaller amounts of Vitamin A from butter and eggs.
Vitamin D - Whether Vitamin D is obtained from sunlight or from food (milk is fortified with Vitamin D), it undergoes a series of chemical transformations in the liver and kidneys (recycles calcium that would be lost in urine) to be activated. Vitamin D regulates our blood calcium and phosphorus levels, and helps maintain bone integrity. Our skeleton houses the most calcium in our body. We can get a rich source of Vitamin D via salmon and tuna. Vitamin D and Calcium must be absorbed in the body in equal amounts (as much as possible - it's impossible to record how much Vitamin D you are absorbing from the sun) as they work together hand-in-hand.
Vitamin E - First, if one does not get the recommended amounts of Vitamin E, this can lead to inflammation and cell damage in our bodies via free radicals (highly-unstable cell molecules formed during normal cell metabolism that are left un-checked). Hence, deficiency in Vitamin E can lead to cancer development and a wide range of diseases. It is also needed to protect red blood cells that transport oxygen from our lungs to our tissues. This way, we will avoid nerve damage. Vitamin E can be found in safflower oil, wheat germ, mayonnaise, canola oil and sunflower seeds and otherwise in many salad dressings.
Vitamin K - The main function of Vitamin K is to help activate proteins that help clot the blood. We can obtain rich sources of Vitamin K through dark leafy greens, spinach, cauliflower, broccoli and brussels sprouts. In the physiology aspect, a toxic dose of Vitamin K causes the liver to release the blood cell pigment - bilirubin - into the bloodstream instead of excreting it into bile, which leads to jaundice, or yellowing of the skin. Vitamin K is also necessary for the synthesis of bone proteins that bind minerals which normally form bones. Interestingly, many people before and after surgery must have their Vitamin K levels monitored to reduce bleeding during the operation, as people with heart problems need to prevent the formation of clots in their circulatory system by thinning their blood.
Vitamin C - a water-soluble vitamin (dissolves in water), is an antioxidant that aids in collagen synthesis (strengthening of blood vessel walls, forming scar tissue, providing a matrix for bone growth) supports the immune system and boosts iron absorption! The best sources of this vitamin can be obtained from red peppers, orange juice, brussels sprouts, green pepper, grapefruit, broccoli, sweet potatoes, strawberries and bok choy. Smokers typically have lower levels of Vitamin C in their bodies compared to non-smokers, as tobacco use depletes the body's Vitamin C. Increasing Vitamin C absorption will not reverse the damage caused by tobacco use.
The B Vitamins
B Vitamins are coenzymes, or small molecules that combine with an enzyme to enable the particular enzyme to perform its job. Physiologically, the shape of each enzyme predestines it to accomplish just one kind of job. B Vitamins help the body metabolize carbohydrates, lipids and amino acids. Specifically, Vitamin B6 helps the body use amino acids to synthesize proteins to build new tissues, to make hormones, fight infections and serve as fuel for energy. Vitamin B12 helps cells to multiply (as a cells lifespan is so short, thus, they need to replace themselves rapidly). RBC's live for around 120 days and cells in the digestive tract replace themselves every 3 days.
Thiamin: Enriched Pasta, a Wheat Bagel, Pork Chops, Enriched Cereal, Green Peas, Sunflower Seeds, Baked Potatoes, Black Beans and even Waffles are rich sources of this B Vitamin.
Riboflavin: Milk, Yogurt, Cottage Cheese, Pork Chop, Enriched Cereal, Spinach, Beef Liver and Mushrooms are a rich source of this B Vitamin.
Niacin: Absence of this can cause serious illnesses, like pellagra - a dilation in the blood capillaries occurs and causes the skin to tingle and become painful. Tryptophan is converted into Niacin by the body. By having a well-fed diet consisting of Chicken Breast, Tuna, Pork-Chop, Baked Potato, Enriched Cereal or Mushrooms...Niacin deficiencies are almost always avoided.
Folate: To make new cells, tissues must have Folate. Every new cell is equipped with new genetic material, and Folate helps to synthesize DNA. Lentils, Pinto Beans, Asparagus, Spinach, Avocado, Beets, Enriched Cereals and Beef Liver are good sources of Folate. Fresh, uncooked vegetables and fruits are superior sources of Folate. This is because the heat and oxidation when cooking destroy much of the Folate found in these foods. Also, it is essential that babies receive Folate from their mothers before birth to avoid Neural Tube Defects such as Spina Bifida or diminished brain size, which is why it is so important for folate deficiencies not to happen for expecting mothers.
 |
| Photo by Julia S. Copyright. |
First, lets begin with the differences between Major Minerals and Trace Minerals.
Major Minerals- essential mineral nutrients required in amounts greater than 100 milligrams per day.
Trace Minerals- essential mineral nutrients required in amounts less than 100 milligrams per day.
MAJOR
Calcium --> Milk, Milk Products, Oysters, Fish, Tofu, Turnip Greens/Kale/Broccoli
*Bones, Teeth, Nerve Function, Cell Activity, Clotting, Pressure, Immune Defenses, Normal Muscle Contraction/Relaxation
[Deficiency]: Osteoporosis in adults, stunted growth in children
[Toxicity]: High blood calcium, abnormal heart rhythms, soft tissue calcification, kidney stones, kidney dysfunction, constipation, interference with absorption of other minerals
Phosphorus --> Foods from animal sources, some legumes.
*Mineralization of bones and teeth, important in cell's genetic material in cell membranes and phospholipids, energy transfer, buffering bodily systems.
[Deficiency]: appetite loss, bone pain, muscle weakness, impaired growth, rickets in infants.
[Toxicity]: calcification of non skeletal tissues, particularly in the kidney.
Magnesium --> Nuts, legumes, whole grains, dark green vegetables, seafoods, chocolate, cocoa
*Building of protein, enzyme action, normal muscular function, transmission of nerve impulses, proper immune function, maintenance of teeth.
[Deficiency]: low blood calcium, muscle cramps, confusion, impaired vitamin D metabolism, if extreme: seizures, bizarre movements, hallucinations, difficulty swallowing
[Toxicity]: excess magnesium from abuse of laxatives causes diarrhea, nausea, abdominal cramps with fluid and electrolyte and pH imbalances.
Sodium --> Salt, soy sauce, seasoning mixes, processed foods, condiments, fast foods
*Electrolytes (sodium, chloride, potassium) maintain normal fluid balance and acid-base balance in the body. Critical to nerve impulse transmission.
[Deficiency]: muscle cramps, mental apathy, loss of appetite.
[Toxicity]: Hypertension
Potassium --> All whole foods, meats, milk, fruits, vegetables, grains, legumes
*Facilitates reactions as making of protein, maintenance of fluid and electrolyte balance, support of cell integrity, transmission of nerve impulses, contraction of muscles including the heart.
[Deficiency]: dehydration, muscular weakness, paralysis, confusion, can cause death.
[Toxicity]: muscular weakness, triggers vomiting, if given into a vein, can stop the heart.
Chloride --> Salt, soy sauce, moderate quantities in whole, unprocessed foods, large amounts in processed foods.
*Hydrochloric acid found in stomach, necessary for proper digestion. Helps maintain normal fluid and electrolyte balance.
[Deficiency]: Muscle cramps, growth failure in children, mental apathy, loss of apperite; uncommon but can cause death.
[Toxicity]: Normally harmless (the gas chlorine is poison but evaporates from water), can cause vomiting.
Sulfate --> All protein-containing foods
*Certain amino acids, antioxidants, vitamins biotin and thiamine, stabilize protein by shape by forming sulfur-sulfur bridges.
[Deficiency]: None known; protein deficiency would occur first.
Trace
Iodine --> Iodized salt, seafood, bread, plants grown in most parts of the country and animals fed those plants.
*Component of Thyroid hormone Thyroxine, which helps regulate growth, development and metabolic rate.
[Deficiency]: Goiter, Cretinism
[Toxicity]: Depressed thyroid activity, goiter-like thyroid enlargement.
Iron --> Red meats, fish, poultry, shellfish, eggs, legumes, green leafy vegetables, dried fruits.
*Part of the protein Hemoglobin, which carries oxygen in the blood, part of protein myoglobin in muscles, which makes oxygen available for muscle contraction necessary for use of energy.
[Deficiency]: Anemia: weakness, fatigue, pale skin and mucous membranes, concave nails, headaches, inability to concentrate, impaired cognitive function in children, lowered cold tolerance.
[Toxicity]: Fatigue, abdominal pain, infections, liver injury, joint pain, skin pigmentation, growth retardation in children, bloody stools, shock.
Zinc --> Protein-containing foods, meat, fish, shellfish, poultry, grains, yogurt.
*Associated with hormones, needed for many enzymes, involved in making genetic material and proteins, immune cell activation, transport of vitamin A, taste perception, wound healing, the making of sperm, normal fetal development.
[Deficiency]: Growth failure in children, dermatitis, sexual retardation, loss of taste, poor wound healing.
[Toxicity]: Nausea, vomiting, diarrhea, loss of appetite, headache, immune suppression, decreased HDL, reduced iron and copper status.
Selenium --> Seafoods, organ meats, other meats, whole grains, and vegetables depending on soil content.
*Assists a group of enzymes that defend against oxidation.
[Deficiency]: Predisposition to a form of heart disease characterized by fibrous cardiac tissue, yet uncommon.
[Toxicity]: Nausea, diarrhea, nail and hair changes, joint pain, nerve, liver, and bone damage.
Fluoride --> Drinking water is fluoridated (from sink), tea, seafood.
*Helps form bones and teeth; confers decay resistance on teeth.
[Deficiency]: Susceptibility to tooth decay.
[Toxicity]: Fluorosis, which is discoloration, of teeth, skeletal fluorosis (weak, malformed bones), nausea, vomiting, diarrhea, chest pain, itching.
Chromium --> Meat, unrefined grains, vegetable oils.
*Associated with insulin; needed for energy release from glucose.
Deficiency: Abnormal glucose metabolism.
[Toxicity]: Possibly skin eruptions.
Copper --> Organ meats, seafood, nuts, seeds, whole grains, drinking water.
*Helps form hemoglobin and collagen, part of several enzymes.
[Deficiency]: Anemia, bone abnormalities.
[Toxicity]: Vomiting, diarrhea, liver damage.
✿Phytochemical's
Chemicals, they're a bad thing! Well, not these chemicals. Phytochemical's naturally exist in plants. They absorb the sunlight in their tissues for energy. Ever heard that eating or drinking greens boosts your energy, and therefore enhances your metabolism? When we consume greens, we take this energy from the original source that the plants got it from...the sun! Pretty cool, huh? Phytochemical's are also naturally occurring in other vegetables and various berries and fruits. Harmful chemicals are found in refined and processed foods... so stay away from the bad chemicals and migrate to the natural, whole and healthy phytochemical's by consuming more wholesome, clean food!
Disclaimer: (The Food and Drug Administration does not condone use of supplements to cure or prevent diseases. Always be sure to consult with your doctor before making any drastic changes to your diet or with supplement usage.)
I hope this article broadened your scope of obtaining a healthful, whole, nutrient-filled diet.
----> Comment below some of your favorite recipes, tips or tricks!
[Paraphrased information accredited to Nutrition Concepts and Controversies, 13e, Wadsworth Cengage Learning. Sizer and Whitney].
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