HEALTH + WELLNESS
eat your way to optimum health cont.
Vitamin C Possibly the most well known of vitamins is vitamin C, or ascorbic acid. It is an antihistamine and anti-oxidant( it prevents free radical chemicals from attacking healthy cells), keeps your immune system working, and is also essential for wound healing. Vitamin C deficiency leads to scurvy, which, in its mildest form, gives the sufferer a feeling of lethargy and malaise. It can also present as spongy gums and bleeding spots. At its most dangerous scurvy causes immobilisation, loss of teeth, pus-filled wounds, jaundice, fever and finally death.
Food sources: Citrus fruits, strawberries, broccoli, leafy greens, chillis, peppers, kale.
Vitamin D Known as the sunshine vitamin as being outside in daylight is one way to top up waning supplies, vitamin D boost the immune system, and strengthens bones. Not getting enough vitamin D will lead to muscle pain and weakness as well as bone problems which could end up being osteoporosis.
Food sources: salmon, cod liver oil, sardines, mackerel, mushrooms, egg yolks.
Vitamin E Also known as tocopherol, this vitamin is an essential anti-oxidant. If you are lacking in vitamin E, you will most likely suffer from nerve damage, an impaired immune system, and anaemia.
Food sources: Spinach, whole grains, nuts.
Vitamin K Vitamin K is essential for blood clotting. Without vitamin K, anaemia, bleeding gums, nose bleeds, and heavy periods can occur. Vitamin K deficiency is also related to osteoporosis and coronary heart disease.
Food sources: Leafy greens, broccoli, cauliflower, Brussels sprouts, asparagus, and a huge range of other vegetables.
Folic Acid Folic acid is a mineral most associated with pregnancy( it helps to prevent birth defects), but it is good for everyone. Folic acid promotes cell regrowth meaning that skin heals faster. Folic acid can be found in many foods, but you can also purchase folic acid supplements to give you an extra boost.
Food sources: Beetroot, beans, peas, nuts, asparagus.
Calcium For the healthiest, strongest teeth and bones, calcium is the mineral for you. Although around 99 percent of the calcium in our bodies can be found in our bones and teeth, there are also minute traces of this mineral in our blood – it helps with clotting after an injury. So keeping it topped up will ensure a healthy healing process along with those strong bones and good looking teeth.
Food sources: Dairy products( milk, cheese, yogurt), black molasses, green leafy vegetables, tofu, soya beans.
Iron Iron is a muscle builder – the term‘ pumping iron’ could even refer to the mineral rather than weights! – as well as a tool to keep blood healthy. Not enough iron and you’ ll suffer from anaemia, leaving you tired and weak, and which could lead to a whole host of other problems.
Food sources: Clams, oysters, offal, liver, spinach, lentils, cereals and beans.
Zinc Zinc is great for fertility, growth, and keeping our immune systems up to scratch. And what’ s really good news is that it can be found in abundant supplies in dark chocolate!
Food sources: Oysters, spinach, beef, dark chocolate, cashews.
Chromium Chromium is a little heard of but essential mineral that your body needs to ensure that each part of it gets the energy it requires to keep going. Chromium works by making the glucose function within your cells work in the most efficient way, pushing the right amounts of sugar to the right places.
Food sources: Fresh vegetables, high-bran cereals, egg yolks, rice.
Potassium Potassium’ s main function within our bodies is to maintain our heart function – that is, to keep it beating steadily and regularly. But potassium also regulates our fluid levels and ensures our nerves and muscles work properly.
Food sources: Bananas, chicken, sweet potatoes, white potatoes, oranges, kiwis, tomatoes.
Sodium Sodium( salt) is essential to us as human beings. Without it, we would die. We all know we shouldn’ t have too much of it, but cutting it out of our diets completely is a potentially dangerous thing to do. Sodium stops us from becoming dehydrated. Dehydration leads to confusion, kidney failure and, eventually, death.
Food sources: Bread, poultry, celery( yes, really!), carrots, beetroot, spinach.
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