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.
Important for skin, helps with eyesight, and it is a powerful antioxidant.
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.
Essential it is, for the proper functioning of nerves, and all muscles including the heart. It aids digestion and promotes energy and growth.
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.
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
Prevents gastro-intestinal disturbances and helps in energy production and blood circulation. It is needed for the metabolism of fats, protein and carbohydrate.
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.
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.
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!