A while back I talked about Nutrition, and some of the things we were learning and reviewing in one of the classes I took. The entry was growing quite long so I stopped, but I still wanted to share some info about 4 particular vitamins and minerals. They are Vitamin A, Vitamin C, Calcium, and Iron, which are called the Leader Nutrients. What this means is that if we consume (eat) adequate amounts of these 4 nutrients in our diet the rest of the vitamins and minerals we need will be consumed along with them. These 4 are actually measured and listed on food labels, as required by the FDA.
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OK, so what’s does Vitamin A do for us? Adequate amounts of Vitamin A in the body promotes healthy skin, and healthy eyes. What foods contain Vitamin A? Milk and orange & dark green produce (fruits and veggies such as carrots, peppers, oranges, sweet potatoes, broccoli, and all other dark green leafy vegetables.) Vitamin A is fat soluble, not water soluble, so it needs fat to transport it through the body and be absorbed into use. And since it is fat soluble it stays with us longer so if taken in supplement form can actually become toxic. This is what happens when you hear about someone OD-ing on Vitamin A.
OK, so what’s does Vitamin A do for us? Adequate amounts of Vitamin A in the body promotes healthy skin, and healthy eyes. What foods contain Vitamin A? Milk and orange & dark green produce (fruits and veggies such as carrots, peppers, oranges, sweet potatoes, broccoli, and all other dark green leafy vegetables.) Vitamin A is fat soluble, not water soluble, so it needs fat to transport it through the body and be absorbed into use. And since it is fat soluble it stays with us longer so if taken in supplement form can actually become toxic. This is what happens when you hear about someone OD-ing on Vitamin A.
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Vitamin C promotes a healthy immune system and collagen development. This vitamin is found in citrus fruits, tomatoes, peppers, potatoes, strawberries, cantaloupe, broccoli, and of course, all dark green leafy vegetables. Vitamin C actually assists with healing by forming a glue to hold blood vessels together. Vitamin C is also a key to helping the body absorb Iron. Vitamin C is water soluble which means it moves easily through the body and is easily absorbed. The body will dispose of any extra Vitamin C which it doesn’t need through our urine. Therefore taking extra supplements won’t help – the body does not store this vitamin. This can give us a very expensive pee though! :)
Vitamin C promotes a healthy immune system and collagen development. This vitamin is found in citrus fruits, tomatoes, peppers, potatoes, strawberries, cantaloupe, broccoli, and of course, all dark green leafy vegetables. Vitamin C actually assists with healing by forming a glue to hold blood vessels together. Vitamin C is also a key to helping the body absorb Iron. Vitamin C is water soluble which means it moves easily through the body and is easily absorbed. The body will dispose of any extra Vitamin C which it doesn’t need through our urine. Therefore taking extra supplements won’t help – the body does not store this vitamin. This can give us a very expensive pee though! :)
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Calcium gives us strong bones, enables muscle contractions, nerve impulses, blood clotting, normal blood pressure, and helps the body burn fat. We get calcium from milk, cheese, yogurt, dried beans, fish with bones (think sardines), broccoli, and…can you guess? Yes, dark green leafy vegetables. Yes, the body needs Vitamin D to help absorb the calcium, and this is usually added into milks and other foods. We also produce enough Vitamin D when we spend time in the sun. Worried about skin cancer or other complexion issues? Never fear, we only actually need about 10 minutes of sun time to produce our daily requirement of Vitamin D.
Calcium gives us strong bones, enables muscle contractions, nerve impulses, blood clotting, normal blood pressure, and helps the body burn fat. We get calcium from milk, cheese, yogurt, dried beans, fish with bones (think sardines), broccoli, and…can you guess? Yes, dark green leafy vegetables. Yes, the body needs Vitamin D to help absorb the calcium, and this is usually added into milks and other foods. We also produce enough Vitamin D when we spend time in the sun. Worried about skin cancer or other complexion issues? Never fear, we only actually need about 10 minutes of sun time to produce our daily requirement of Vitamin D.
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Here’s encouraging news about bones – while they will weaken over time if we do not use them (weight bearing activity) and through lack of adequate calcium – they can also be strengthened! Yes, our bones are like our muscles, and just because we let them get weak doesn’t mean they will always be weak. Start using them, and taking in adequate amounts of calcium, and before you know it the bones will be strong and healthy again. It is truly never too late to improve our bones.
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Last one – Iron is important for red blood cell formation, transporting oxygen through the body, critical to our ability to learn and solve problems (critical thinking), promotes a healthy immune system, and proper enzyme function. Iron is divided into 2 types – the complete sources are Heme Iron, and the incomplete sources are Non-Heme iron. Heme Iron is readily available to the body as soon as we eat it, and can be found in lean red meats, liver (and other organ meats), and dark poultry meat (not found in white meat). Non-Heme Iron is found in whole grains, dried beans, lentils, prunes, broccoli, and as you probably already know, all dark green leafy vegetables.
Last one – Iron is important for red blood cell formation, transporting oxygen through the body, critical to our ability to learn and solve problems (critical thinking), promotes a healthy immune system, and proper enzyme function. Iron is divided into 2 types – the complete sources are Heme Iron, and the incomplete sources are Non-Heme iron. Heme Iron is readily available to the body as soon as we eat it, and can be found in lean red meats, liver (and other organ meats), and dark poultry meat (not found in white meat). Non-Heme Iron is found in whole grains, dried beans, lentils, prunes, broccoli, and as you probably already know, all dark green leafy vegetables.
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I was aware of much of this info, as most of us are, before I ever entered the classroom. I was very surprised to hear about the benefits of Calcium and Iron beyond the typical things we already know. In my battle with pneumonia this past year, pharyngitis, and some of my other health concerns, I’ve come to believe that proper rest is critical for me, but better quality nutrition, more variety, and being careful to get the vitamins and minerals I need will be the key to staying healthier in the future.
I was aware of much of this info, as most of us are, before I ever entered the classroom. I was very surprised to hear about the benefits of Calcium and Iron beyond the typical things we already know. In my battle with pneumonia this past year, pharyngitis, and some of my other health concerns, I’ve come to believe that proper rest is critical for me, but better quality nutrition, more variety, and being careful to get the vitamins and minerals I need will be the key to staying healthier in the future.
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I’ve also discovered that while the Doctor may prefer to give me a pill when there’s something wrong, that is not always the best choice. Medications often have side-effects, some very serious. One medication I was given this past year actually caused a folic acid deficiency. Since folic acid is instrumental in new cell growth, blood cell growth, reduction of heart disease, and proper nervous system function, it turns out to be a pretty serious thing when we don’t have enough. From slurred speech to tingling and numbness in the extremities and more, the lack of folic acid is key. We often get enough naturally (we only need 1 mg a day,) but when some medication is causing a deficiency, then we need to boost our normal intake. Folic acid is found in citrus fruits, dried beans, strawberries, liver, enriched cereals and grains, and surprise, surprise, dark green leafy vegetables. If a label has the word folacin or folate that means the same thing as folic acid.
I’ve also discovered that while the Doctor may prefer to give me a pill when there’s something wrong, that is not always the best choice. Medications often have side-effects, some very serious. One medication I was given this past year actually caused a folic acid deficiency. Since folic acid is instrumental in new cell growth, blood cell growth, reduction of heart disease, and proper nervous system function, it turns out to be a pretty serious thing when we don’t have enough. From slurred speech to tingling and numbness in the extremities and more, the lack of folic acid is key. We often get enough naturally (we only need 1 mg a day,) but when some medication is causing a deficiency, then we need to boost our normal intake. Folic acid is found in citrus fruits, dried beans, strawberries, liver, enriched cereals and grains, and surprise, surprise, dark green leafy vegetables. If a label has the word folacin or folate that means the same thing as folic acid.
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Incidentally, there are only 4 vitamins which are fat soluble – the rest are water soluble. So please be careful about your use of supplements for Vitamin A, D, E, and K. These are the 4 by which you can damage your health if you take too much. Remember that all other vitamins are water soluble, not stored, and will leave the body if not used.
Incidentally, there are only 4 vitamins which are fat soluble – the rest are water soluble. So please be careful about your use of supplements for Vitamin A, D, E, and K. These are the 4 by which you can damage your health if you take too much. Remember that all other vitamins are water soluble, not stored, and will leave the body if not used.
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