Significant food sources for Organic Vitamins
Significant food sources for Vitamins, Plant based Proteins, and Plant based Salts (Organic sodium)!
Vitamin supplements are a great way to ensure that you are getting the proper nutrients for your body. This is especially so if you have dietary restrictions or specific health concerns. It is recommended to consult with your healthcare professional before starting any new supplement regimen to ensure that it is right for you.
Here are 5 of the most common vitamins and their benefits: Vitamin D for bone health and immune support; Vitamin C to boosts your immune system, it also acts as an antioxidant; Vitamin B12 which is essential for good nerve function, the production of DNA, and red blood cells; Vitamin A which is important for good vision, immune function, and healthy skin; and, Vitamin E which acts as an antioxidant to supports skin health.
Vitamin deficiencies can lead to a variety of health issues or aggravate existing chronic health conditions.
Here are some common deficiencies and their symptoms based on the above 5 common vitamins: Weak bones, fatigue, and muscle weakness can result from Vitamin D deficiency. Scurvy, bleeding gums, and weakened immune system is the result of a deficiency in Vitamin C. A deficiency of Vitamin B12 can lead to Anemia, fatigue, and neurological issues. Vision problems, dry skin, and increased infections can be the result of a deficiency in Vitamin A. And, a deficiency in Vitamin E can lead to nerve and muscle damage, vision problems, and a weakened immune system.
If you suspect that you have a deficiency in any of these vitamins, it is important that you consult with your healthcare provider in order to receive the proper diagnosis and treatment.
Do you need a nutritional Supplement?
It is recommend by some experts, that healthy people get their vitamins and minerals by eating nutrient-rich foods instead of taking supplements. Many commonly consumed foods that are lacking in the proper nutritional quality people need. This can be attributed to various factors such as modern farming practices, food processing as well as their dietary choices. If your diet does not meet nutrition guidelines, it is likely you could benefit from a dietary supplement. Therefore, some people may need supplements to improve their vitamin or mineral intake!
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Here is a bit of information on foods that are significant sources of various vitamins!
A (retinol)
Supports vision, skin, bone and tooth growth, immunity and reproduction. Significant food sources are mango, broccoli, butternut squash, carrots, tomato juice, sweet potatoes, and pumpkin.Chemical Name ~ all-trans-Retinol, Retinals, and alternative provitamin A-functioning Carotenoids, including all-trans-beta-carotene.Food Source ~ from animal origin as Vitamin A / all-trans-Retinol: Fish in general, liver and dairy products; ~ from plant origin as provitamin A / all-trans-beta-carotene: orange, ripe yellow fruits, leafy vegetables, carrots, pumpkin, squash, spinach;Solubility ~ FatFight Deficiency disease ~ Night blindness, hyperkeratosis, and keratomalaciaSymptoms of overdose syndrome ~ Hypervitaminosis AB1 (thiamin)
Supports energy metabolism and nerve function. Significant food sources: spinach, green peas, tomato juice, watermelon, sunflower seeds, and soy milk.Chemical Name ~ ThiamineFood Source ~ Pork, oatmeal, brown rice, vegetables, potatoes, liver, eggs: ~ Sunflower seeds, asparagus, lettuce, mushrooms, black beans, navy beans, lentils, spinach, peas, pinto beans, lima beans, eggplant, Brussels sprouts, tomatoes, tuna, whole wheat, soybeansSolubility ~ WaterFight Deficiency disease ~ Beriberi, Wernicke-Korsakoff syndromeSymptoms of overdose syndrome ~ Drowsiness and muscle relaxation: include burning feet, weakness in extremities, rapid heart rate, swelling, anorexia, nausea, fatigue, and gastrointestinal problems.B2 (riboflavin)
Supports energy metabolism, normal vision and skin health. Significant food sources are spinach, broccoli, and mushrooms.Chemical Name ~ RiboflavinFood Source ~ Dairy products, bananas, green beans, asparagus Dairy products, bananas, green beans, asparagusSolubility ~ WaterFight Deficiency disease ~ Ariboflavinosis, glossitis, angular stomatitisSymptoms of overdose syndrome ~ UnKnownB3 (niacin)
Supports energy metabolism, skin health, nervous system and digestive system. Significant food sources can be found in spinach, potatoes, and tomato juice.Chemical Name ~ Niacin, Niacinamide, Nicotinamide ribosideFood Source ~ Meat, fish, eggs, many vegetables, mushrooms, tree nutsSolubility ~ WaterFight Deficiency disease ~ PellagraSymptoms of overdose syndrome ~ Liver damageB5 (Pantothenic Acid)
Supports energy metabolism. It is also widespread in foods.Chemical Name ~ Pantothenic acidFood Source ~ Meat, broccoli, avocadosSolubility ~ WaterFight Deficiency disease ~ ParesthesiaSymptoms of overdose syndrome ~ Diarrhea; possibly nausea and heartburnB6 (pyridoxine)
Amino acid and fatty acid metabolism, red blood cell production. Significant food sources are bananas, watermelon, tomato juice, broccoli, spinach, acorn squash, potatoes, and white rice.Chemical Name ~ Pyridoxine, Pyridoxamine, PyridoxalFood Source ~ Meat, vegetables, tree nuts, bananasSolubility ~ WaterFight Deficiency disease ~ Anemia, Peripheral neuropathySymptoms of overdose syndrome ~ Impairment of proprioception, nerve damageB7 (Biotin)
Energy metabolism, fat synthesis, amino acid metabolism, glycogen synthesis. It is widespread in foods.Chemical Name ~ BiotinFood Source ~ Raw egg yolk, liver, peanuts, leafy green vegetablesSolubility ~ WaterFight Deficiency disease ~ Dermatitis, enteritisSymptoms of overdose syndrome ~ UnKnownB9 (Folate)
Supports DNA synthesis and new cell formation. Significant food sources are tomato juice, green beans, broccoli, spinach, asparagus, okra, black-eyed peas, lentils, navy, pinto and garbanzo beans.Chemical Name ~ Folates, Folic acidFood Source ~ Leafy vegetables, pasta, bread, cereal, liverSolubility ~ WaterFight Deficiency disease ~ Megaloblastic anemia and deficiency during pregnancy is associated with birth defects, such as neural tube defectsSymptoms of overdose syndrome ~ May mask symptoms of vitamin B12 deficiencyB12
is used in new cell synthesis, helps break down fatty acids and amino acids, supports nerve cell maintenance. It is synthesis in the body.Chemical Name ~ Cyanocobalamin, Hydroxocobalamin, Methylcobalamin, AdenosylcobalaminFood Source ~ Meat, poultry, fish, eggs, milkSolubility ~ WaterFight Deficiency disease ~ Pernicious anemiaSymptoms of overdose syndrome ~ No Proven resultsC (ascorbic acid)
Collagen synthesis, amino acid metabolism, helps iron absorption, immunity, antioxidant. Significant food sources are spinach, broccoli, red bell peppers, snow peas, tomato juice, kiwi, mango, orange, grapefruit juice, and strawberries.Chemical Name ~ Ascorbic acidFood Source ~ Many fruits and vegetables, liverSolubility ~ WaterFight Deficiency disease ~ ScurvySymptoms of overdose syndrome ~ UnKnownD
Promotes bone mineralization, it is self-synthesis via sunlight.Chemical Name ~ Cholecalciferol (D3), Ergocalciferol (D2)Food Source ~ Lichen, eggs, liver, certain fish species such as sardines, certain mushroom species such as shiitakeSolubility ~ FatFight Deficiency disease ~ Rickets and osteomalaciaSymptoms of overdose syndrome ~ Hypervitaminosis DE
is an antioxidant, and is used for regulation of oxidation reactions. It supports cell membrane stabilization. Significant food sources are polyunsaturated plant oils (soybean, corn and canola oils), wheat germ, sunflower seeds, tofu, avocado, and sweet potatoes.Chemical Name ~ Tocopherols, TocotrienolsFood Source ~ Many fruits and vegetables, nuts and seeds, and seed oilsSolubility ~ FatFight Deficiency disease ~ Deficiency is very rare; mild hemolytic anemia in newborn infantsSymptoms of overdose syndrome ~ Possible increased incidence of congestive heart failure.K
Synthesis of blood-clotting proteins, regulates blood calcium and can be found in brussels sprouts, leafy green vegetables, spinach, broccoli, and cabbage.Chemical Name ~ Phylloquinone, MenaquinonesFood Source ~ Leafy green vegetables such as spinach; egg yolks; liverSolubility ~ FatFight Deficiency disease ~ Bleeding diathesisSymptoms of overdose syndrome ~ Decreased anticoagulation effect of warfarinWarfarin, "sold under the brand name Coumadin among others, is a medication that is used as an anticoagulant (blood thinner). It is commonly used to treat blood clots such as deep vein thrombosis and pulmonary embolism and to prevent stroke in people who have atrial fibrillation, valvular heart disease or artificial heart valves. Less commonly it is used following ST-segment elevation myocardial infarction (STEMI) and orthopedic surgery. It is generally taken by mouth but may also be used by injection into a vein." ~ WikipediaNote: Anti-vitamins
"Anti-vitamins are chemical compounds that inhibit the absorption or actions of vitamins. For example, avidin is a protein in raw egg whites that inhibits the absorption of biotin; it is deactivated by cooking. Pyrithiamine, a synthetic compound, has a molecular structure similar to thiamine, vitamin B1, and inhibits the enzymes that use thiamine." ~ Wikipedia
The Need for Protein
All soybean products, such as tofu and soymilk, are complete proteins. They contain the essential amino acids plus several other nutrients. Available in health food stores, tofu, soy oil, soy flour, soy-based meat substitutes, soy cheese, and many other soy products are healthful ways to complement the meatless diet.
To make a complete protein, combine beans with any one of the following:
- Brown rice
- Seeds
- Corn
- Wheat
- Nuts
Or combine brown rice with any one of the following:
- Beans
- Seeds
- Nuts
- Wheat
Protien is necessary for good health! However, they don't have to come from animal flesh.
Proteins are the primary component of numerous body tissues. They are the main component of muscle tissue. Protein helps muscle development, increases strength, and improves athletic performance. Proteins also make up the outer layers of hair, nails and skin. So proteins are needed by all of us, what ever our age.
The most important function of protein is to build up, keep up, and replace the tissues in your body. Your muscles, your organs, and some of your hormones are made up mostly of protein. Protein also makes antibodies and hemoglobin (responsible for delivering oxygen to your blood cells).
Proteins are made up of sequences of amino acids. There are 20 different amino acids. Our body is able to produce 14 of the 20 amino acids. We have to get the remaining amino acids from the foods we eat. The amino acids that our body is able to produce are called Non-Essential Amino Acids. The amino acids that our body is unable to produce are called Essential Amino Acids.
High protein diets can be dangerous if not done properly. Some researchers believe that high protein diets do more harm than good. In some cases, excess protein can increase the risk of ill health. For instance, it can worsen the symptoms of liver and kidney disease. High-protein diets also produce rapid weight loss by stimulating the loss of fluids from the body.
Although meat is a "complete-protein" and some consider it food, they have a high fat content-and the use of antibiotics and other chemicals in the raising of poultry and cattle-most of those foods should not be eaten. Also, When protein is consumed, the body breaks it down into amino acids, the building blocks of all proteins. The body, then has to rebuild proteins that are useful to humans.
If a shortage of amino acids becomes chronic, which can occur if the diet is deficient in essential amino acids, the building of protein in the body stops, and the body suffers.
Although it is important to consume the full range of amino acids, both essential and nonessential, it is not necessary to get them from meat, fish, poultry.
A dietary strategy called mutual supplementation enables you to combine partial-protein foods to make complementary protein-proteins that supply adequate amounts of all the essential amino acids. For instance, although beans and brown rice are both quite rich in protein, each lacks one or more of the necessary amino acids. However, when you combine beans and brown rice with each other, or when you combine either one with any of a number of protein-rich foods, you form a complete protein that is a high-quality substitute for meat.
Don't Eat the Meat!
Soy Protein - The benefits of soy are respected worldwide.
In the major soy-consuming countries (where soy is a part of the daily diet) such as Japan and China, the rates of coronary heart disease (CHD) is lower. Soy (as a legume) is a plant protein, rich in soluble and insoluble fiber. The word soybean means "greater bean". Soy has a healthier mixture of fats than animal protein. It is low in saturated fat, (8% omega-3 fatty acids and 25% monounsaturated fatty acids). Soy is also phytochemical rich in isoflavones. Isoflavones are natural plant hormones and are natural antioxidants. The chemical structure of isoflavones is very similar to that of estrogen.
Soy contains many types of isoflavones, but the most beneficial are genistein. The highest amounts of isoflavones can be found in soy nuts and tempeh. Isoflavones are fairly stable. Under normal cooking conditions, isoflavones are not destroyed.
Soy nuts are made from whole soya beans. They soaked in water and then baked until crisp and brown. Soy nuts are similar in texture and flavour to peanuts. Soy nuts can be found in different flavours, such as salt or paprika.
Soy nuts are easily made at home. You take the dry soy beans and soak for three hours in enough water to cover the beans. Drain and spread the soy nuts in one layer on a well-oiled cookie sheet. Roast at 350°F (190°C), stirring often, until well-browned. Soy nuts are a delicious, crunchy treat by themselves, however, they can also be tossed in salads and snack mixes.
When you're on the go and looking for a quick, healthy snack, a nutrition bar can be a good option. However, choosing one that's healthy and suits your goals can be quite confusing. There are so many different brands and types of bars on the market -- meal replacement/diet bars, energy bars, protein bars. The different types of bars all contain varying levels of protein, carbohydrates, fat, and sugar, depending on their intended goal.
The Smart Choice for Delicious Nutrition as a snack or meal replacement is the Soy snacks.
The impact of soy
Consumers have shown a particular interest in soy food products. The consumption of soy products have increased 14% per year the past five years. Soy products require a thermal treatment which can affect their nutritional properties. However, this high thermal treatment is necessary for the inactivation of trypsin inhibitor, an antinutritional factor and lipoxygenase, an enzyme responsible for undesirable flavor change. By using less severe thermal conditions, soy product characteristics can be improved. A promising technology "High hydrostatic pressure processing" (HHPP) has appeared that may improve quality while retaining the nutritional value of soy food products while keeping them safe.
Menopausal Health
Millions of women have taken hormone replacement therapy, or HRT. HRT is a combination of estrogen and progestin to ease menopausal symptoms. However, current HRT regimens have become controversial and marred by misinterpretation of over-interpretation and overgeneralization of the facts about soy. Soy products have made an impact for those who have begun looking for alternative ways to promote good health among postmenopausal women.
Soy protein has Potential Impact on Thrombotic Mechanisms in Atherosclerosis, Cholesterol Reduction and Heart Disease Prevention. Research studies have shown that soy protein is an effective cholesterol-lowering agent. The U.S. Food and Drug Administration announced the approval of a health claim for soy protein in October of 1999.
