Vitamins are complex compounds which are essential to metabolism and other important functions of the body, and a necessary part of any balanced diet. They are needed for proper growth and to help the body utilize and re-stabilize calciumic andemustate bone tissue. The most important group of vitamins is the B Vitamins. These are thought to be ‘lifters’ and help the body to support and maintain a youthful metabolism. Vitamins are soluble in fat and help the body to absorb Calcium, which helps to form strong bones and teeth and helps blood clotting. It also supports the nervous system and assists in the release of energy from foods.
Vitamin D is converted in the skin from an oily pigment (keratin) and has many important functions, most notably supporting healthy and well defined bones which are the foundation of good physical health. It is one of the only vitamins that is produced naturally in the body and can be found in oily areas like the scalp and ears. Deficiency of Vitamin D is a known risk factor in colds and flu as well as osteoporosis and rickets in children.
Importance of Vitamin D:
Excellent fats sources of vitamin D include:
Oily fish (e.g. Salmon, Sardines, Herring, Mackerel)
Beef liver
Canned/frozen wild salmon
Cod liver oil
Beef (Beef liver, whole cuts)
Beef liver oil
Beef heart
Beef prostate
Beef heart and liver
Calcium:
Calcium is the major structural component of bone and teeth and is needed for strong bones, teeth and skeletal muscles. Calcium is also needed to help create certain hormones and enzymes, assist in the transportation of other nutrients around the body and the processing of carbohydrates and fats. Calcium is also needed to help absorb and use other minerals in the body such as ‘calcium blocks’ to build strong bones.
Milk (Whole, 2%, 1% or 1% non-fat)
Yogurt (Rich in calcium)
Fortified low fat dairy products i.e. Low fat milk, low fat cheese
Cheeses (Cured, non-fat, whole, low-fat)
Cottage cheese
Nuts (Almonds, Macadamia nuts, Pecans, Cashew or Peanuts)
Seeds (sunflower, pumpkin)
Soy beans
Tofu
Other calcium rich foods:
Honey
White beans
Cheddar cheese
Salmon
Sardines
Tofu
Fortified low fat dairy products i.e. Low fat milk, low cheese
Beef (Beef liver, whole, low fat)
Pork
The daily values as set out by the nationalFood guide are the values required to most effectively provide the recommended amounts of essential vitamins and minerals needed by the majority of people in the UK. The recommended daily values are:
Vitamin A = 1000 micrograms (mcg)
Vitamin C = 300 mg
Vitamin D = 5 mcg
Vitamin E = 1000 iu (niol)
Vitamin K = 40 mcg
Drink 8 glasses of non-creamed, non-fat milk every day. ( polite way to get your calcium!) You can also get a large amount of Vitamin D from fortified dairy products.
Do not take calcium supplements without checking with your doctor as the intake of calcium from supplements may suppress the absorption of some other minerals especially ones that need potassium.
Things to remember:-
Calcium is needed for strong bones and teeth.- Calcium is also needed for other functions such as hormone production, nerve signal transmission and muscle contraction.
Too much calcium can cause kidney damage.
Dairy products are high in saturated fat.
Salmon is high in omega-3 fatty acids and should only be eaten occasionally.
Beef contains zinc. Make sure you get enough zinc in your diet.
Vitamin D is produced by your body when skin is exposed to sunlight. For this reason, people with dark skin or of South African, Greek or Mediterranean descent, should avoid using sunscreen. Instead they should use a good sun screen lotion, with a high SPF (up to 35). When you are out in the sun, make sure you look carefully for the best sun screen lotion that prevents unwanted damage to your skin.
Too much Vitamin A can cause migraine headaches.
Zinc is important for the immune system and for the creation of DNA.
The minerals iron and zinc are ‘non-essential’ nutrients – meaning your body can produce them if needed.
Other than high blood pressure and shortness of breath, digestive problems are usually the result of deficiencies in these minerals.
