Combating Nutrient Deficiencies

The American food pyramid has changed three times in the last few years; this says a lot as to our nutritional education. We have entered into the age of McDonaldization, which means we are eating out more often, buying prepared and packaged meals, unhealthy, but easy and quick to eat snacks, and not cooking meals that fulfill our nutritional requirements. Here we are going to look at what vitamins and minerals our bodies require and where we can find these vitamins and minerals naturally in foods.

Vitamin E is a fat-soluble vitamin that is an important antioxidant, which protects the body from free radicals, promotes hair growth, helps the skin heal from injury; it also plays a role in the formation of red blood cells. Deficiencies of vitamin E will prevent enzymes from carrying out their vital functions, and can lead to anemia.

Vitamin C (ascorbic acid), also an antioxidant that counters the unstable molecules that eat away at cells (free radicals), also required by the enzyme that produces collagen, the primary structural tissue of protein. Vitamin C aides in the recovery process of muscle tissue healing cells form vigorous workouts. Deficiencies in vitamin C leads to fragile blood vessels, and retarded wound and tissue healing (i.e. muscle building blocks for recovery).

Water-soluble vitamins are assimilated quickly, so they are best supplemented every 12 hours, or even better found in an array of fruits and vegetables that are vibrantly green, orange and yellow.

Magnesium is a mineral that is essential for human nutrition. Magnesium promotes sleep, aides in pain relief and helps fight off muscle cramps, plays a key role in the production and transport of energy, and it is involved in the synthesis of protein. Its recommended upper limit intake is 400 mg daily and is abundant in nuts and seeds.

B-Complex vitamins B1, B2, B3 all help metabolize fat, carbohydrates, and protein, they also aide in brain activity. B6 and B12 are responsible for the manufacture of hormones, red blood cells, neurotransmitters, enzymes and prostaglandins. Vitamins B6 and B12 are required for the synthesis of serotonin and for dramatically improving ones alertness and improving the overall condition of skin and supporting a healthy immune system. Note: over consumption of one single B vitamin will create a deficiency of the others. Foods most abundant in vitamin B are eggs, liver, pork, and whole grain vegetables.

Vitamin D is a fat-soluble sterol that works synergistically with metabolizing calcium, which means for calcium to be fully assimilated by the body vitamin D, needs to be in sufficient quantity. Vitamin D is also required for normal teeth and bone growth and development. The recommendation for vitamin D supplement is 200IU-600IU daily.

Colorful vegetables and fruits carry high concentrations of antioxidants aide in vitality and also hinder the onset of disease. Studies have shown that those who eat a daily amount of at least five servings of colorful foods are four times less likely to develop hardening of the arteries, atherosclerosis, and have a lower body mass circumference.

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