Quick guide to vitamins and minerals

Vitamins

Vitamin A – for growth and immune system function. Found in milk, cheese, egg yolk.

The B Vitamins – for immune system function, and assisting the body in releasing energy from food. Found in lean meats, poultry, dairy, wholemeal and wholegrains.

Vitamin C – for healthy skin, bones and gums. Also increases iron absorption. Found in broccoli, cauliflower and citrus fruit.

Vitamin D – helps with calcium absorption for strong bones and teeth. Found in oily fish and eggs.

Vitamin E – protects the cells in the body from damage and disease. Found in nut oils, sweet potatoes.

Vitamin K – for blood clotting. Found in green leafy veg such as spinach and broccoli.

Minerals

Iron – for healthy blood and brain development. Also important in transporting oxygen around the body. Found in lean meats, poultry, legumes, eggs and dark green leafy veg.

Calcium – for growth and maintenance of healthy bones and teeth. Found in dairy products, leafy green veg, fortified bread.

Selenium – has antioxidant properties that protect the body’s cells from damage. Found in fish, lean meat, poultry, dairy products.

Zinc – for growth and immune function. Found in lean meat, chicken, milk and cheese

The Department of Health recommends that it’s important that each meal throughout the day is made up of food from each of the 3 nutrients:

• Carbohydrates – provide energy to fuel the body. Includes complex ‘starchy’ carbs such as bread rice, potatoes and pasta; as well as fruit and veg. Fruit and veg are especially important as they also provide fibre and vitamins and minerals. Nutritionally, frozen fruit and veg are just as good as fresh, and you can also give dried and canned varieties (but be wary of added salt or sugar)

• Protein: – the ‘building blocks’ for growth and development. Meat, fish, eggs and dairy are the best sources of protein. Remember that when it comes to dairy, whole cow’s milk is better than skimmed for under-2′s as it is a rich source of several nutrients. Pulses and beans like lentils and chickpeas are great non-animal sources of protein.

• Fats – provide a long term store of energy for the body. They also help provide insulation and to control body temperatures. Be wary of trans-fats, often declared as hydrogenated fats on ingredients labels, which are sometimes found in chips, crisps, cakes and biscuits. Focus instead on the ‘healthy fats’ like omega 3 – an essential fatty acid which is needed for brain development and other important bodily functions. Fish – particularly oily fish, is a wonderful source of omega 3, as is rapeseed oil and olive oil.

So how much of all of these foods should be eaten every day?

Starchy carbohydrates
4 servings a day

Fruit and vegetables 
5 servings a day

Protein - non-dairy sources
2 servings a day

Protein - dairy
3 servings a day to hit calcium requirements

Fats
Allow some fat each day with, but not instead of, the other nutrient groups.
To ensure adequate intake of Omega 3, aim for 2 servings of fish a week, 1 of which should be oily.

Essential Fatty Acids

Essential Fatty Acids, also called E.F.A.s, are fats required by the body, but not manufactured by it. They work to strengthen the membranes of the cells and to promote the growth of muscles and nerves. Fish oils and evening primrose oil are among the richest dietary source of essential fatty acids.

 
Tinned fish is often fresher than 'fresh' fish as it is frozen, cooked and canned within 2 days whereas 'fresh' fish can be up to 14 days old when sold. Tuna is the only tinned fish which loses it's omega-3 on the canning process.

Natural anti-inflammatories, E.F.A.s are useful in the treatment of arthritis, asthma and a number of skin conditions. They are also used therapeutically to thin the blood and to prevent blood clotting.

 

The two main essential fatty acids are linoleic acid and linolenic acid, also known as omega-6 and omega-3 oils respectively. Both are vital for the brain and nervous system, the immune system, the hormonal system, the cardiovascular system and the skin. The first sign of their deficiency is a dry skin, dry eyes and a greater than normal thirst.

 

Seeds in general but especially sesame and sunflower seeds are rich in linoleic acid (omega-6), while pumpkin and flax seeds (edible linseeds) are rich in linolenic acid (omega-3).

 

Linoleic acid (omega-6) converts in the body into two further substances: gamma linolenic acid (G.L.A.) and di-homo-linolenic acid (D.G.L.A.) which is further converted to arachidonic acid (A.A.).

 

Linolenic acid (omega-3) is converted into eicosapentoniic acid (E.P.A.) and docosahexenoic acid (D.H.A.)

 

E.P.A. and D.H.A. are also found in fatty fish such as mackerel, herring, salmon and sardines.

 

Further to this D.G.L.A., A.A. and E.P.A. go on to produce prostaglandins which have a regulatory effect on the body and an anti-inflammatory effect.

 

Research suggests that E.F.A.s are necessary to balance the calcium in the body, particularly the bones. Omega-3 oils may slow down the loss of calcium in the urine, which includes some lost from the bones. Omega-6 oils will help the body to absorb calcium.

 

 

What's good about fish oils:

• Can counteract the effects of some immunosuppressive drugs.
•  
• May help the treatment of kidney disease.
•  
• May help prevent cancer, in particular breast cancer.
•  
• Stops the progression of arthritis.
•  
• May help to protect against hypertension (high blood pressure).
•  
• May help to treat psoriasis.
•  
• Fish oils are now believed to improve overall health conditions, the best sources of which are herring, salmon, tuna, cod and prawns.

 

For most people it is enough to increase intake of fish and seafood in order to achieve benefits of fish oils in natural form without taking supplements. People suffering from arthritis or psoriasis can take up to 4g daily fish oil supplements with physician supervision. Maximum suggested dosage without physician supervision is 900mg per day. Caution - fish oils may be harmful in diabetics since they can cause an increase in blood sugar level and a decline in insulin secretion.

Spirulina (algae)

Algae are plants that grow in water. Spirulina is a tiny water plant which grows in water, probably the most important in health terms, of all algae. High in proteins with a wide range of other nutrients including beta-carotene which offers protection by boosting the immune system and it is particularly valued by vegetarians.   Spirulina, a blue-green bacteria or algae is also rich in Linolenic acid (omega 3) which is necessary for the production of prostaglandins for an anti inflammatory effect. GLA (gamma linolenic acid) has been proven to improve symptoms of diabetes significantly.

 

Spirulina was used as a staple food by the Aztecs of Mexico and is now marketed as a high protein food supplement.

 

Seaweeds are another form of algae too, and it is thought to have many qualities, including an ability to protect against cancer. Seaweeds may help to reduce the effects of carcinogenics including radioactive material and are therefore useful for reducing the damage done by chemotherapy and radiotherapy.

 

Seaweeds appear in many foods, medicines and cosmetics and have been used therapeutically for thousands of years Rich in iodine they are used worldwide in the treatment of goiter. They are believed to have antiviral activity.

 

Seaweeds are believed to be natural antacids and are useful in treating intestinal disorders.

 

 

What's good about algae?

• Rich in nutrients and high in protein (particularly useful for vegetarians)
•  
• May help to suppress the appetite
•  
• Used to maintain skin health and to treat skin disorders
•  
• May help to contribute to the health of intestines
•  
• General tonic properties
•  
• Many have anticancer properties

Essential Fatty Acids

Omega-3

Essential Fatty Acids, also called E.F.A.s, are fats required by the body, but not manufactured by it. They work to strengthen the membranes of the cells and to promote the growth of muscles and nerves. Fish oils and evening primrose oil are among the richest dietary source of essential fatty acids.

 
Tinned fish is often fresher than 'fresh' fish as it is frozen, cooked and canned within 2 days whereas 'fresh' fish can be up to 14 days old when sold. Tuna is the only tinned fish which loses it's omega-3 on the canning process.

Natural anti-inflammatories, E.F.A.s are useful in the treatment of arthritis, asthma and a number of skin conditions. They are also used therapeutically to thin the blood and to prevent blood clotting.

 

The two main essential fatty acids are linoleic acid and linolenic acid, also known as omega-6 and omega-3 oils respectively. Both are vital for the brain and nervous system, the immune system, the hormonal system, the cardiovascular system and the skin. The first sign of their deficiency is a dry skin, dry eyes and a greater than normal thirst.

 

Seeds in general but especially sesame and sunflower seeds are rich in linoleic acid (omega-6), while pumpkin and flax seeds (edible linseeds) are rich in linolenic acid (omega-3).

 

Linoleic acid (omega-6) converts in the body into two further substances: gamma linolenic acid (G.L.A.) and di-homo-linolenic acid (D.G.L.A.) which is further converted to arachidonic acid (A.A.).

 

Linolenic acid (omega-3) is converted into eicosapentoniic acid (E.P.A.) and docosahexenoic acid (D.H.A.)

 

E.P.A. and D.H.A. are also found in fatty fish such as mackerel, herring, salmon and sardines.

 

Further to this D.G.L.A., A.A. and E.P.A. go on to produce prostaglandins which have a regulatory effect on the body and an anti-inflammatory effect.

 

Research suggests that E.F.A.s are necessary to balance the calcium in the body, particularly the bones. Omega-3 oils may slow down the loss of calcium in the urine, which includes some lost from the bones. Omega-6 oils will help the body to absorb calcium.

 

 

What's good about fish oils:

• Can counteract the effects of some immunosuppressive drugs.
•  
• May help the treatment of kidney disease.
•  
• May help prevent cancer, in particular breast cancer.
•  
• Stops the progression of arthritis.
•  
• May help to protect against hypertension (high blood pressure).
•  
• May help to treat psoriasis.
•  
• Fish oils are now believed to improve overall health conditions, the best sources of which are herring, salmon, tuna, cod and prawns.

Tinned fish is often fresher than 'fresh' fish as it is frozen, cooked and canned within 2 days whereas 'fresh' fish can be up to 14 days old when sold. Tuna is the only tinned fish which loses it's omega-3 on the canning process.
 

For most people it is enough to increase intake of fish and seafood in order to achieve benefits of fish oils in natural form without taking supplements. People suffering from arthritis or psoriasis can take up to 4g daily fish oil supplements with physician supervision. Maximum suggested dosage without physician supervision is 900mg per day. Caution - fish oils may be harmful in diabetics since they can cause an increase in blood sugar level and a decline in insulin secretion.

Magnesium

The mineral magnesium is required for virtually every biochemical process in the body including metabolism and the synthesis of both nucleic acids and proteins and deficiencies are fairly common. Many symptoms can signal deficiency, including a poor circulation, palpitations, muscles spasms and cramps, nervousness and anxiety among others. Stress can deplete magnesium levels as can a high consumption of tea and coffee. Magnesium deficiency is common among those who exercise too hard.

What's good about magnesium:
repairs and maintains body cells
necessary for hormonal activity of the body
required for most body processes including energy production
balances and controls potassium, calcium and sodium
helps to bind calcium to tooth enamel
antidiabetic
required for contraction and relaxation of muscles including the heart
required for transmission of nerve impulses
required for growth and repair
necessary for bone development

Good sources:
Brown rice, soybeans, black eyed peas, nuts, brewer's yeast, wholegrains, bitter chocolate, legumes.
NB: Magnesium supplements can be toxic to people with renal problems or atrioventricular blocks. Otherwise magnesium should be very safe. Very rarely symptoms of excess can occur including flushing, of the skin, low blood pressure, thirst and shallow breathing. The contraceptive pill, chronic diarhea, IBS, high consumption of tea and coffee and use of laxatives will also compromise magnesium levels. Stress both emotional and physical can deplete magnesium levels and requirements will increase in stressful periods of life.

Essential Fatty Acids

Omega-3

Vitamin E

Vitamin E is an antioxidant vitamin with a wide range of therapeutic uses. Although this vitamin is fat-soluble, it is stored less efficiently by the body than most, and very vulnerable to processing; 90% is for example lost when wheat is refined into white flour.

Smokers and women who take the contraceptive pill have additional Vitamin E requirements.

Vitamin E is a fat-soluble vitamin, but unlike other fat-soluble vitamins, up to 70% is excreted in the faeces each day. It is stored in the liver fatty tissues, heart, testes, uterus, muscles, blood and the adrenal and pituitary glands.

Vitamin E is chemically known as alpha tocopherol, the most active group of a group of eight tocopherols. It has a huge number of therepeutic properties and is used in the treatment of many health disorders including coronary heart disease, muscular dystrophy and schizophrenia. It has also been used successfully in the treatment and prevention of some cancers.

Smokers and some woman taking the contraceptive pill will need extra vitamin E since both are reported to lead to deficiency, vitamin E is easily destroyed by heat, oxygen, freezing, food processing and chlorine (found in some drinking water). Frozen foods, particularly those that have been frozen longer than two months are likely to have negligible vitamin E content.

What's good about Vitamin E:

Slows the aging process. Regular use of Vitamin E skin cream helps to slow down the degenerative aging process.
Provides the body with oxygen
Protects lungs against pollution
Helps the development of nerves and muscles
Helps to prevent miscarriages
Improves immune activity in the body
Works as a natural diuretic
Heals the skin and helps prevent scarring
Improves fertility

Deficiency Symptoms:

Muscle degeneration, reproductive problems, some aenemias, age spots, cataracts, infertility, fragile red bloods cells and some nueromuscular damage.

Good sources:

Wheatgerm, soybeans, vegetable oils, broccoli, leafy green vegetables, whole wheat, eggs, oats, almonds, butter, peanuts, sunflower oil, seeds.
Essential Fatty Acids

Omega-3


　
Bacon, Leek & Brocolli Quiche with easy potato crust pastry

　

Fibre

Whilst bread made with wholemeal flour is undoubtedly a healthy version of a loaf fibre wise there's something about toast made with white bread even though toast made with a wholemeal loaf is still great.
I make my own bread and don't deprive myself so I alternate between the two. For example white bread contains more calcium so there are benefits to both. I am experimenting with all varieties of bread and shall be including new ones on my food blogs.



Choosing fresh and wholesome foods
Western diets are generally high in cholesterol and fats (especially unhealthy saturated fats), low in dietary fibre and high in refined sugar and animal products.

People who eat foods that are low in fat and cholesterol and high in dietary fibre, fruits and vegetables are slimmer, healthier and have much more energy. Ailments such as aches and pains, headaches, diabetes, immune deficiencies, skin problems and digestive disorders can all be linked to a nutritionally poor diet and symptoms have reduced in many people who decide to change their eating habits and follow a nutritionally sound diet.

Fibre is the indigestible part of plant foods ie the 'skeleton' that holds the plant together. It offers no nutritional value, but is nonetheless vital in the diet. It helps fill the stomach and move the bowel contents along, at the same time encouraging absorption of nutrients. Too much however can loosen the bowel movements and inhibit nutrient take up.


What's good about fibre?
reduces the production of cholesterol

may protect against some forms of coronary heart disease

helps to control diabetes

helps to control weight

can be used to treat intestinal disorders such as diverticulitis

protects against cancers of the colon

Dietary fibre is an essential element in the diet even though it provides no nutrients. It consists of plant cellulose and other indigestible materials in foods, along with pectin and gum. The chewing it requires stimulates saliva flow, and the bulk it adds to the stomach and intestines slows down digestion and allows more time for the absorption of nutrients. Diets with sufficient fibre content produce softer bulkier stools.

Fibre helps to promote bowel regularity and avoid constipation and other disorders such as diverticulitis. Studies show that a high fibre diet can lower the risk of cancers of the colon and rectum and possibly breast and prostate cancers as well since fibre is believed to promote the transit of potentially cancerous substances through the intestine and out of the body. Increased fibre may also reduce certain types of free radicals.

Best sources of dietary fibre include fruits, vegetables, wholegrain breads and products made from nuts and legumes. An intake of 20g - 60g is ideal taken in the form of food or 4g - 6g of soluble fibre which is less likely to cause loose bowel movements. Always take with plenty of water.

Bread made from wholegrains have much more dietary fibre content than white bread. Help to protect your colon from cancer by including fibre rich foods such as dried apricots in your diet. However a diet overly abundant in dietary fibre can cut down on the absorption of important trace minerals during digestion by speeding up the transit of food too much. A good mulitivitamin and mineral tablet is beneficial if fibre intake is increased significantly.

Essential Fatty Acids

Omega-3

Secrets of my great toast and French toast:



Blog post above includes my simple to make white loaf.

 

 





Easy Wholemeal Loaf:

NB: I sliced halfway through my loaf in the photograph to show the baked texture.
Packed full of vegetable fibre my Japanese Pancakes with easy tasty tangy sauce are a winner.

English Springer Spaniel Training New post 6/8/15 - Walking with slip lead and harness leads

and


New blog post 12/8/15:
Apple, Blackberry and Banana Crumble (in microwave)

 


 

Manganese

 Manganese plays an important part in normal brain functioning and is effective in the treatment of numerous nervous disorders including Alzheimer's disease and schizophrenia. It is now believed to be an antioxidant, although research into this is in it's infancy.

Manganese is the least toxic of the trace minerals because it is excreted readily by the body.

used in treatment of some nervous disorders

necessary for antioxidant activity

required for the metabolism of energy

involved in the metabolism of calcium

required to produce melanin and to synthesize fatty acids

helps to produce urea

necessary for building proteins and nucleic acids

necessary for normal bond structure

places an important role in thyroxin in the thyroid gland

Goods sources: cereals, tea, green leafy veg, whole wheat bread, pulses, liver, root veg, nuts.

Essential Fatty Acids

Omega-3

Potassium

Potassium together with sodium and chloride makes up the essential body salts, or electrolytes that are crucial to the balance of fluids in the body. Potassium plays a vital roles in eg heartbeat, protein synthesis and muscle contraction. It is lost in sweat and may need replenishing after heavy exercise by eating plenty of fesh fruit or drinking vegetable juices.

Bananas are one of the best sources of potassium and should be eaten regularly. Fresh fruits and vegetables are both good sources of potassium and should be eaten on a daily basis to avoid deficiency. Individuals with kidney disorders usually need to restrict their potassium intake.

necessary for transportation of carbon dioxide by the red blood cells
required for water balance and protein synthesis
necessary for nerve and muscle function
acts with sodium to conduct nerve impulses
activates enzymes that control energy production
prevents and treats high blood pressure

Good sources: advocado, leafy green veg, bananas, dried fruits, fruit and vegetable juices, nuts, soy flour, potatoes, molasses.

Essential Fatty Acids

Omega-3

Butter or Margarine? Is There a Healthy Butter Substitute?

Having used the same substitute spread for a long time after seeing a TV programme I actually read the labels and was shocked to find it had red high levels for fat and saturated fat. Solesta's label depicted a yellow heart with outer layer of green which one might assume a healthy heart product but I'm not so sure now. It claims to be high in polyunsaturates (healthy), mono or diglycerides claimed to be harmless and help to keep the product stable and palm oil which is the saturated fat ingredient healthy as a fruit but less healthy when processed as a spread hence the red high levels.

Here are some facts:

Whipped Butter
To produce a fluffier, lighter product (in feel and calories/fat!), manufacturers whip air into regular butter. Generally, a tablespoon of whipped butter delivers 70 calories, 7 grams of fat, 5 grams of saturated fat. Definitely a calorie savings if you’re trying to shed pounds—and better for your heart than regular butter, to boot.



Whipped Butter
To produce a fluffier, lighter product (in feel and calories/fat!), manufacturers whip air into regular butter. Generally, a tablespoon of whipped butter delivers 70 calories, 7 grams of fat, 5 grams of saturated fat. Definitely a calorie savings if you’re trying to shed pounds—and better for your heart than regular butter, to boot.



"Spreadable" Butters
Typically, these butters add just a little bit of oil (often canola), which makes them easier to spread. Their nutritional profiles are very similar to that of regular butter.



Margarine and Other Spreads
You’ll find all sorts of oil-based spreads falling into this category. "Margarine" is a product that has 80 percent fat, like butter. Many (but not all) other "soft spreads" or "tub" buttery products have less total fat as well as less saturated fat and/or calories. Often, these products tend to sport long lists of ingredients. Most of these ingredients (e.g., maltodextrin, mono or diglycerides) are harmless and help to keep the product stable. One thing you should scan for are the words "hydrogenated" or "partially hydrogenated." If the ingredient list includes one of these, then the product is not really trans-fat free (The FDA allows foods with less than 0.5 gram to be rounded down to 0.)



Stanol- or Sterol-Containing Spreads
These spreads have patented formulas so it’s hard to tell exactly what’s in them beyond a blend of oils plus stanols or sterols, plant-based compounds that have been shown to help reduce blood cholesterol. (These compounds are similar in structure to cholesterol and so they compete with it for absorption in the body.) Generally the "regular" versions of these spreads have about 70-80 calories, 8 grams of fat and about 2.5 grams of saturated fat. "Light" versions have a little less. As with all spreads, remember to scan the ingredient list for "hydrogenated" or "partially hydrogenated" oils.



What Should You Buy?
What to buy, whipped butter or a spread? My answer: If you’re comparing it to traditional butter, whipped butter will definitely save you calories, fat and saturated fat. A spread might or might not and could also contain trans fats. If a spread is your preference, you definitely need to read labels!

Essential Fatty Acids

Omega-3