Vits and Mins 2
In the last blog which was written just before Lockdown, we looked at an overview of vitamins and minerals. The current understanding is that better overall health, a fitter body, a robust immune system and a healthy weight appear to be key factors in helping us to fight off the Corona virus and lessen its impact on us if we do happen to contract it.
VITS & MINS PART 2
In the last blog which was written just before lockdown, we looked at an overview of vitamins and minerals. The current understanding is that better overall health, a fitter body, a robust immune system and a healthy weight appear to be key factors in helping us to fight off the Corona virus and lessen its impact on us if we do happen to contract it. In view of this we will continue with the second part of the article and take a more in depth look at Vitamins and Minerals, their functions within our body and good sources.
VITAMIN A - fat soluble: helps to support the immune system, low-light vision and healthy skin.
It is obtained from beef, liver, dairy, eggs, oily fish, sweet potatoes, carrots, spinach and mangoes. Beta carotene which is found in yellow, red and green leafy vegetables can be converted into Vitamin A by the body.
VITAMIN B - water soluble: there are 8 individual B vitamins but collectively they help release energy from food, keep the skin, eyes and nervous system healthy, form haemoglobin and promote healthy red blood cells and break down fat.
Good sources are fruit, vegetables, meat, fish, eggs, dairy, sweet potatoes, whole grains and wholegrain bread, rice, oats, tofu and soy products.
VITAMIN C - water soluble: this vitamin helps protect and maintain healthy cells, skin, blood vessels, bone and cartilage. It is also important in helping our wounds heal.
Vitamin C is found in a wide variety of fruit and vegetables such as oranges, red/green peppers, strawberries, broccoli, spinach and Brussels sprouts.
VITAMIN D - fat soluble: known as the sunshine vitamin it helps regulate the amount of calcium and phosphate in the body and is essential to help keep bones, teeth and muscles healthy.
From March - September we should be able to obtain our vitamin D through exposure to sunlight but it is also found in oily fish, red meat, liver and eggs (especially important sources between September - March). Nearly everyone would benefit from a Vitamin D/calcium supplement during the winter months.
VITAMIN E - fat soluble: helps maintain healthy skin and eyes. It is also important in strengthening the body’s immune system against illness and infection.
Leafy green vegetables, nuts, whole grains and vegetables oils, salmon and rainbow trout are the best sources.
VITAMIN K - fat soluble: essential for blood-clotting which enables wounds to heal and to keep bones healthy.
It is found in green leafy vegetables, eggs, beef liver, pork chops, chicken, vegetable oils and cereal grains.
MINERALS - as well as helping to promote the health benefits associated with the vitamins they additionally help with thyroid function (Iodine), the regulation of insulin (Chromium), production of white blood cells (Copper), make and activate enzymes (Manganese and Molybdenum) and the regulation of fluid balance within the body and helping heart muscle function properly (Potassium),
RECOMMENDATION -by eating a mix predominantly of whole foods based around vegetables, fruit, meat, fish, dairy, legumes and nuts you should obtain your recommended daily requirement of vitamins and minerals such as calcium, iron and iodine etc.
Be aware of ‘fad’ diets as you can’t beat whole foods and if following a vegetarian or especially a vegan diet be mindful of the tendency to be lacking in essential nutritional compounds (the classic is a B12 deficiency). You can find more information on this subject on the following NHS webpage:
So, get experimenting with cooking, have fun, enjoy your food, continue with exercise, ‘live healthy’ and stay safe.