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In Today's Issue
- The Healthy Back Institute's Back Pain Relief Journal
- Top Essential Vitamins (Part 1)
- WARNING: The truth about Moles, Warts and Skintags...
The Healthy Back Institute's Back Pain Relief Journal
Jesse Cannone, co-founder of The Healthy Back Institute, has helped over 50,000 "lost cause" back pain sufferers finally get lasting pain relief. Now, he proclaims... For 15 years their step-by-step system has helped over 50,000 people who've suffered from scoliosis ... herniated discs ... sciatica ... arthritis of the spine ... spinal stenosis ... lower back pain ... upper back pain and more... It only takes a few minutes per day. Click through to read their free report here today...*Disclosure: compensated affiliate*
Top Essential Vitamins (Part 1)
Dear Reader,
You know that a healthy, balanced diet is one of the keys to good health as it gives your body all the resources it needs to grow, to fight infection and function at peak efficiency. But do you know which vitamins and minerals are the most important? And where to get them?
We've collected details on the top 20 essential nutrients and present them here, in alphabetical order even), for your information.
1. Vitamin A
Though it sounds like one thing, vitamin A is the term used for a whole group of nutrients, some from animal products (retinoids) and others from plants (carotenoids). These substances bring a lot of different benefits but are most known for good vision. Retinoids also play a part in helping the workings of the immune system, promoting the development of bones, growth and reproduction including creating sperm and red blood cells.
Retinoids are naturally part of cheese, shrimp, salmon, halibut, cows' and goats' milk. Carotenoids are found in sweet potatoes, carrots, greens, squash, peppers, tomatoes, leeks, watermelon and other brightly colored fruits and veggies.
2. Vitamin B1 (thiamin)
This nutrient assists the body in converting food to energy and also coordinates the nerves and muscles and is good for your heart. It's found in whole grains, flax seeds, spinach, tuna, beans, lentils, asparagus and some fortified cereals.
3. Vitamin B2 (riboflavin)
Needed especially for cell protection and the healthy working of the nervous system, skin and eyes, while also helping the body keep the supply up of other B vitamins. A rich source of B2 is venison, while others include soybeans, yogurt, milk, almonds, mushrooms, spinach, fortified cereals and eggs.
4. Vitamin B3 (niacin)
A vital nutrient that's key to blood/glucose control and bringing down cholesterol levels, while also helping your body produce energy from what you eat and keeping both the nervous and digestive systems healthy and going strong. Get this nutrient in salmon, sardines, chicken, tuna, turkey, venison, lamb, spelt, breakfast cereals, whole meal bread, grass fed beef and milk.
5. Vitamin B5 (pantothenic acid)
This is a key nutrient that helps the body naturally cope with stress by supporting the adrenal glands, while also assisting in the conversion of carbs and fats into energy. You find it in peas, beans, lentils, nuts, tomatoes, eggs, whole grains, bananas, avocados, yogurt, shiitake mushrooms, cauliflower, porridge and sweet potatoes.
Continues below...
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Top Essential Vitamins (Part 1) Continued...
6. Vitamin B6
Supports the nervous system while also helping sugars/starches to break down during the digestive process. It also assists with the formation of hemoglobin that's needed to carry oxygen through the body. It's naturally part of tuna, pork, poultry, venison, cod and halibut, and also bananas, milk, potatoes, sunflower seeds, soya beans, peanuts, mangoes and wheat germ.
7. Vitamin C
This nutrient is critical for the efficient operation of the immune system and for your body's ability to absorb iron, as well as the maintenance of healthy connective tissue. It's also known to give you healthy skin, bones and teeth and is found most in kiwis and citrus fruits, but also in peppers, potatoes, strawberries, broccoli, pineapple and many other brightly colored fruits and veggies.
8. Calcium
You know this one, important for bone health/structure and for balancing your metabolism as well as helping blood to clot, regulating the heartbeat and contractions of other muscles. You find it in milk, cheese and other dairy items as well as green, leafy veggies, fruits, soya beans, tofu, sardines and other canned fish with bones.
9. Vitamin D
The "sunshine" vitamin promotes a wide range of healthy functions in the body, including bone health. The trouble is, most of us don't get enough from dietary sources, and the body doesn't keep extra around, so you need to get outside (even on a cloudy day) for 20 minutes of exposure to natural sunlight. The few dietary sources of vitamin D include eggs, dairy, fortified breakfast cereals and oily fish.
10. Vitamin E
This most beneficial of nutrients offers natural protection to the skin from UV rays while helping prevent cell damage. It's a part of nuts, seeds, olive oil, wheat germ, butter and margarine, spinach, avocados and asparagus.
You'll learn about additional essential nutrients in part 2 ofo ur series on vitamins and minerals.
To your good health,
Kirsten Whittaker
Daily Health Bulletin Editor
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Sources:
http://www.ivillage.co.uk/your-a-z-essential-vitamins-and-minerals/165625#0
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