As the summer progresses it is time to stock up on essential nutrients
such as vitamins. We will cover the most important vitamins in two parts; from
a to b6, which will cover one part and then the rest. What is important is that
in a healthy diet one seeks nutrients that are balanced out over the different
groups and hold the essential oils, vitamins and mineral, something we will
cover in future issues. What I have done is I have made a selection of the most
needed vitamins what they are doing in the body and which sources are rich of
them.
Vitamin A
Important for skin, helps with eyesight, and
it is a powerful antioxidant.
Richest Sources:
Cod liver oil, halibut liver oil, ox liver,
chicken liver, lamb’s liver, pumpkin, spinach, sweet potato, dried apricots,
broccoli, cabbage, mature carrots, cooked carrots, cantaloupe melon, cheddar
cheese, cherries, eel, kale, papaya, mango, sweet peppers, chilli peppers,
peaches, prunes, tomato, watercress, dark green leaves and herbs, water melon,
whole powdered milk, eggs, fresh apricots, organic butter.
Vitamin B1
Essential it is, for the proper functioning
of nerves, and all muscles including the heart.
It aids digestion and promotes energy and growth.
Richest Sources:
Brewer’s yeast, wheat-germ, liver, peanuts,
Brazil nuts, chestnuts, hazelnuts, sprouted pulses, whole grains and seeds,
oats (raw), dried peas, green peas (fresh), Soya flour, pork, butter, peanuts
and haricot beans.
Vitamin B2
Essential (with other vitamins) for the
synthesis of hormones by the pituitary and adrenal glands to meet stress by
fight or flight, for energy production in the body, for healthy eyes, skin and
hair, and plays a part in the metabolism of proteins, carbohydrates and fats. It prevents soreness of the lips, mouth and
tongue. Rich Sources:
Kidney, liver, whole and sprouted grains,
legumes and seeds, yeast extract, wheat-germ, dairy produce, green leafy
vegetables
Vitamin B3
Prevents gastro-intestinal disturbances and
helps in energy production and blood circulation. It is needed for the
metabolism of fats, protein and carbohydrate.
Richest Sources:
Yeast extract, seaweed, kidney, liver,
peanuts, poultry, sunflower and sesame seeds, oily fish, wheat bran, wheat-germ,
whole brown rice, wholemeal flour, dried apricots, beans (sprouts especially),
lentils, mushrooms.
Vitamin B6
Necessary in the metabolism of proteins and
fats and is involved (with zinc) in the production of antibodies and red blood
cells, prevents certain skin disorders, and a variety of nervous
disorders. It is also involved in the
formation of adrenaline and insulin, and for the production of RNA and
DNA.
Rich Sources:
Wheat-germ, liver (beef, calf, chicken),
kidney, oily fish, Soya beans, pulses, sunflower seeds, hazelnuts, walnuts (English)
wheat bran, bananas, brie cheese, Brussels sprouts, cabbage (red), carrot, dark
green leafy vegetables, cauliflower, chestnuts, chicken, cod, sweet-corn, crab,
cress, heart, kale, lentils, yeast extract, peanuts, pork, rabbit, rice bran.
The big things we eat; proteins,
carbohydrates and fats – require small stuff or micronutrients, which include vitamins
and minerals, to work efficiently. All
the vitamins are essential for good general health, and at least fifteen
minerals are considered to be necessary.
Most of these are obtained from the diet. Micronutrients also clear ‘rust’ from the
body, oxidised material which is irritating to the tissues and contributes to
disease – the notorious ‘free radicals”. Antioxidants – especially Vitamins A,
C and E and glutathione with the mineral selenium – help to rid the body of
these. It is this clearing of rust from the body which essentially is life
saving. We have seen before that it is exactly these free radicals that attack
and oxidise the fats in the arteries which makes them stick on the insides of
the arteries and cause blockades.
From the above ingredients, cooked or
prepared with nice extra virgin olive oil a whole menu can be put together. I
hope you all make some time free to find these healthy and nutritious
ingredients and enjoy long evenings in the smouldering heat outside!
No comments:
Post a Comment
woutkok@yahoo.com
,
wouter.liekens@cherto.be