Tag Archives: Vital Nutrients

Vitamins and Minerals 101

VitaminsAndMinerals101By Jacquie Eubanks BSN, RN

Vitamins and minerals are considered essential nutrients because, by acting in concert, they perform hundreds of roles in the body every day.  The human body requires these vital nutrients in order to function properly, grow and develop normally and prevent disease.  There are 13 essential vitamins and each play a role in crucial body functions.  Deficiencies in these vitamins can and do lead to health problems.  Just as insufficient amounts of key micronutrients can cause significant harm to your health, sufficient quantities can provide a substantial benefit. 

The essential 13 and their optimum daily intake:

  • Vitamin A – Also known as retinol, vitamin A strengthens immunity, supports healthy vision and assists in formation and maintenance of healthy teeth, bones, skin, soft tissues and mucous membranes.  5,000-10,000 IU
  • Vitamin C –  Also called ascorbic acid, vitamin C is an important antioxidant that supports the immune system, promotes wound healing, assists in iron absorption and promotes healthy teeth and gums.  1,000-3,000 mg
  • Vitamin D –  Known as the “sunshine vitamin” because the body needs sunshine to produce it, vitamin D is necessary for calcium absorption and aids in maintaining proper blood levels of phosphorus, both of which are needed for normal development and maintenance of healthy teeth and bones.  400 IU
  • Vitamin E –  An antioxidant, known as tocopherol, that plays a role in the formation of red blood cells and assists in the use of vitamin K.  Although vitamin K is not listed as one of the essential 13, it aids in the formation of red blood cells and promotes bone health.  200 IU
  • Vitamin B1 (Thiamine) –  Essential to heart function and healthy nerve cells, vitamin B1 helps in the conversion of carbohydrates into energy.  50-100 mg
  • Vitamin B2 (Riboflavin)  –  While working in tandem with other B vitamins, vitamin B2 supports production of red blood cells and is essential for growth.  15-50 mg
  • Vitamin B3 (Niacin) –  Considered to have cholesterol-lowing effects, vitamin B3 helps maintain healthy skin and nerves.  15-50 mg
  • Vitamin B5 (Pantothenic Acid) –  Essential for food metabolism, pantothenic acid supports the production of hormones and cholesterol.  50-100 mg
  • Vitamin B7 (Biotin) –  Necessary for the metabolism of protein and carbohydrates, biotin also aids in the production of hormones and cholesterol.  400-800 mcg
  • Vitamin B6 –  Also called pyridoxine, vitamin B5 helps form red blood cells and maintain brain function.  50-100 mg
  • Vitamin B12 –  Needed for metabolism, vitamin B12 helps maintain the central nervous system and helps form red blood cells.  200-400 mcg
  • Vitamin B9 (Folate or Folic Acid) –  Working in conjunction with vitamin B12, folic acid is needed for the production of DNA, which controls tissue growth and cell function.  400-800 mcg

There are basic differences between vitamins and minerals.  Vitamins are organic and can be broken down by heat, light, air or acid.  Minerals are inorganic and hold onto their chemical structure.  Minerals found in soil and water have an easy route to your body through plants, fish, animals and fluids that you eat and drink.  Vitamins, on the other hand, are more fragile and can become inactive through cooking, storage and exposure to light and air.  Many vitamins and minerals work cooperatively to help your body absorb and use their nutrients.  Vitamin C, for example, aids in iron absorption and vitamin D enables your body to use the calcium you ingest, rather than extracting it from your bones. 

Vitamins are typed as either water-soluble or fat-soluble.  Water-soluble vitamins are found in fruits, vegetables and whole grains.  Water-soluble vitamins, such as vitamin C, B complex and folic acid, are easily absorbed by the body and are not stored in large amounts.  Because water-soluble vitamins are not stored, more consistent intake is important.  Any excess of these vitamins is removed by the kidneys and excreted.  Fat-soluble vitamins are found in animal fats, vegetable oils, dairy foods, and oily fish.  Fat-soluble vitamins, such as vitamin A, vitamin E, vitamin D, and vitamin K, are absorbed though the intestinal tract with the help of bile acids and are stored in the liver and fatty tissues for use as needed.   

Essential roles of water soluble vitamins:

  • Produce energy
  • Release energy from food
  • Build proteins and help cells reproduce
  • Make collagen for wound healing, support vessel walls and form a base for teeth and bones

Essential roles of fat soluble vitamins:

  • Aid in keeping eyes, skin, lungs, gastrointestinal tract and nervous system in good repair
  • Build bones
  • Aid in absorption of other nutrients
  • Antioxidant protection

According to the Dietary Guidelines for Americans, many of us consume more calories than we need yet without taking in the recommended amounts of numerous nutrients.  Low dietary intake of these nutrients can become a cause for concern.  These nutrients include deficiencies in:

  • For adults – Calcium, potassium, fiber, magnesium, vitamin A, vitamin C and vitamin E.
  • For children and adolescents –  Calcium, potassium, fiber, magnesium and vitamin E.
  • For specific population groups, such as women of childbearing age, adults with darker skin and those with insufficient exposure to sunlight  – Vitamin B12, iron, folic acid, and vitamin D.

Minerals, which are necessary for building strong bones and teeth, controlling body fluids inside and outside cells and turning foods into energy, include but are not limited to:

  • Calcium Calcium, which has several important functions, is the most abundant mineral in the body.  Functions include helping to build strong bones and teeth, regulating muscle contractions, including heartbeat, and assisting in blood clotting.  1,500-2,000 mg
  • Iron –  Iron helps make the red blood cells that carry oxygen throughout the body. Excess iron cannot be excreted by the body.  Consult your healthcare provider before taking supplements containing iron.  Supplementation with iron is not recommended for children under 18 years of age.   18-30 mg
  • Magnesium –  Magnesium supports the parathyroid glands, which produce hormones for bone health, and helps turn food into energy.  750-1,000 mg
  • Potassium –  Potassium has many important functions including controlling fluid balances in the body and maintaining healthy blood pressure.  99-500 mg
  • Beta- carotene –  The body turns beta-carotene into vitamin A and, as such, performs the same function in the body as vitamin A.  5,000-25,000 IU
  • Zinc –  Zinc aids in processing carbohydrates, protein and fat, helps make new cells and enzymes and assists in wound healing.  30-50 mg

Dietary supplements ensure that adequate amounts of nutrients are obtained on a daily basis especially when optimal amounts are not obtained through a healthy, varied diet.  Whether you are a youngster or a senior, male or female, there is a multivitamin and mineral supplement that is right for you.  If you are on medication or have a health condition, please check with your health provider to determine the best supplement to meet your individual needs. 

Basic Maintenance Multi-Vitamin/Mineral Supplement Without Iron by Metabolic Maintenance –  A daily multi-vitamin/mineral supplement which includes all the essential nutrients for organ function and protection. It contains the finest hypo-allergenic ingredients to guarantee optimal absorption and utilization.

Bio-Multi Plus Iron Free by Biotics Research –  Versatile, balanced multiple vitamin and mineral supplement supplying unique forms of important micro-nutrients available exclusively from Biotics Research Corporation. 

Complete Nutritional System Multivitamin by Rainbow Light Nutrition –  A special blend of essential vitamins and minerals plus superfoods and botanicals to promote increased natural energy production, immune support and healthy stress levels.  Contains iron. 

PhytoMulti without Iron by Metagenics –  A proprietary blend of 13 concentrated plant extracts and phytonutrients with scientifically tested biological activity for complete wellness support. 

Daily Best by DaVinci Laboratories of Vermont –  A balanced blend of high potency, daily multiple vitamins and minerals with antioxidants.  Provides support for bone health, cardiovascular health, metabolic function and fat metabolism.  Contains iron.

Multi-Nutrients 3 Citrate/Malate Formula (without Copper and Iron) by Vital Nutrients A comprehensive multivitamin/mineral formula with potent antioxidants in a gentle bioavailable formula.

Essential Nutrients for Kids

Essential Nutrients for KidsBy Jacquie Eubanks BSN, RN

Good nutrition helps prevent illness and disease and is essential to healthy physical and mental development. The American Academy of Pediatrics encourages parents to think of nutritional decisions as health decisions.  Nearly 1 in 3 children in America are now overweight or obese.  And like adults, kids who consistently overeat are at risk for developing the medical problems associated with being overweight, including high blood pressure, high cholesterol, type 2 diabetes, bone and joint problems, breathing and sleeping problems, and even depression. Later in life they are at greater risk for heart disease, heart failure, and stroke. Encouraging your child to make beneficial food choices now will help them develop wholesome eating patterns that can lead to a lifetime of healthier choices.   

It’s not always easy to get kids to eat what’s on their plates.  These strategies improve nutrition and encourage smart eating habits:

  • Have regular family meals.  Eating together allows parents and kids to reconnect and catch up on the day’s events.  Kids who sit down to family meals are more likely to eat fruits, vegetables and grains and are less likely to snack on unhealthy foods. 
  • Serve a variety of healthy foods and snacks.  You control the supply lines, so stock up on fruits, vegetables and healthy snacks such as low-fat yogurt and cheese, whole grain crackers, or nuts.  Limit chips, cookies, candy and sugary drinks but don’t ban them completely.  Serve them occasionally as a special treat.  
  • Be a role model by eating healthy yourself.  Keep a positive approach to food, limit your own portions and don’t overindulge in less nutritious foods.  Kids will follow your lead. 
  • Avoid food battles which means no bargaining or bribing kids to eat everything on their plate.  Provide variety and let your child choose from what you offer.  A growing child’s eating pattern will vary day to day.  Let them decide when they are hungry and when they are full. 
  • Involve kids in the process.  Kids love to help in the kitchen so select age appropriate tasks for them to do.  Let them be involved in occasional meal planning and help them make decisions about what to pack for lunch. 

Nutrition for kids is based on the same principle as nutrition for adults.  In addition to the nutrient dense foods of lean proteins, fruits, vegetables, whole grains and low-fat dairy products, there are vitamins and minerals that all growing children need for growth and development:

Vitamin A  –  Vitamin A  boosts the immune system which fights common infections.  Vitamin A promotes general eye health plus color and night vision.  Make sure your child gets plenty of orange vegetables and fortified milk. 

B Vitamins  –  B complex vitamins are needed for anemia prevention and for energy production and usage.  B vitamins are found in whole grains, fish, chicken, leafy greens, dairy and meat.

Vitamin C –  Vitamin C helps speed healing of cuts and scrapes and helps ward off colds and  fight infections.  Fruits, especially oranges, and green leafy vegetables are good sources of vitamin C.

Vitamin D Vitamin D is needed for calcium absorption for developing strong bones and teeth.  Foods fortified with vitamin D include milk, cereal and eggs. 

Calcium Calcium helps build strong bones and teeth and can help reduce the chances of developing age related bone disease.  The majority of our lifetime bone mass is built during our pre-teen and teen years.  Low-fat dairy is the best source of calcium in a child’s diet and includes  cheese, milk and yogurt.  Fortified cereals and orange juice are options for those who are lactose intolerant. 

Choline –  An important essential nutrient needed for the central nervous system function and cell growth.  Eggs, fish, meat, broccoli and chicken are good sources. 

IronFor healthy red blood cells that carry oxygen to all parts of the body and help keep kids energized.  Iron can be found in fortified foods, beans and lean red meats. 

MagnesiumImportant for energy and healthy heart function.  Look for magnesium in cereals, brown rice and nuts. 

Potassium –  Kids need potassium to support their organs and cells.  Potassium maintains blood pressure, supports the heart and muscle function.  Bananas and low-fat dairy are good sources. 

ZincZinc helps fight viruses and supports the immune system.  Zinc is necessary for growth and development.  Look for zinc in chicken, beans and fortified cereals. 

FiberKids need fiber to aid digestion and prevent constipation.  Offer lots of fruits and vegetables and whole grains including high-fiber cereals.

Water – Limit sugar laden fruit juices to breakfast time and give your child the choice of milk or water at other times.  Be sure to provide plenty of water throughout the day and encourage your child to drink up. 

Antioxidants –  Antioxidants help defend against harmful substances that can damage healthy cells.  Almonds, berries, citrus fruits and carrots are some kid friendly foods high in antioxidants. 

Essential fatty acidsChildren require both EPA and DHA omega-3 fatty acids as part of their healthy diet, especially for brain development and eye function.  If your child refuses to eat fish regularly or at all,  supplements made for children containing EPA/DHA are a safe, effective way to give your child’s mental and physical well-being a boost. 

It’s best not to get into a battle of wills at mealtimes.  Try to make breakfast and lunch the priority meals as young children are often tired and less likely to eat well at dinnertime.  Offer a variety of healthy foods and allow your child to be in charge of choosing which items to eat and how much.  Children allowed to make their own decisions at mealtimes are more likely to enjoy their meal and feel good about themselves.  You can feel good also, knowing that you are raising a healthy eater and establishing patterns that will lead to a lifetime of healthy nutrition. 

Nutritional supplements for kids:

Springboard SuperNutes by Ortho Molecular –  Super Nutrients Jr. is a great tasting strawberry-kiwi multivitamin and mineral supplement containing the most important vitamin and mineral components needed for a growing child. Besides having a solid scientific formulation of the highest quality professional-grade vitamins, SuperNutes also contains generous doses of industry leading Albion® minerals, setting SuperNutes in a class by itself when compared with other children’s multivitamins.

ProOmega Junior Minis by Nordic Naturals –  Perfect for ages three and older, these provide the essential fatty acid nutrition for optimal development.  Children find the tiny, pearl-sized soft gels easy to chew, and they enjoy the great-tasting, all-natural strawberry flavor.  With EPA and DHA from purified deep sea fish oil. 

Vital Kids Berry Well Immune Support by Vital Nutrients –  Berry Well is a uniquely concentrated botanical extract formula containing Elderberry Extract.  This formula provides enhanced levels of natural compounds that provide immune system support. Studies have shown that the properties of Elderberry Extract and Arabinogalactan maintain healthy immune function and promote well-being. 

Multigenics Chewable Orange by Metagenics  –  Multigenics chewable is a high quality multiple vitamin and mineral supplement with excellent nutrient bioavailability designed especially for children.  This formula provides an essential, comprehensive foundation for optimal health and contains highly absorbable amino acid chelates, ratio-balanced B vitamins, and broad-spectrum antioxidant protection.

Super Immune Space Sprinkles by Douglas Laboratories This product provides support for normal immune function with a specially formulated blend of probiotics in a naturally sweet base.  Super Immune Space Sprinkles change color when sprinkled on food and are designed specifically for children. 

Nordic Omega-3 Fishies by Nordic NaturalsThese easy to chew treats are rich in EPA and DHA for development support of the brain, eyes and the nervous and immune systems.  Delicious tangerine taste for even the pickiest of eaters.  For ages 2 and over. 

Nutri-West Chewable C-500 –  A pleasant tasting tablet ideal for children or for anyone looking for rapid absorption of Vitamin C.  Each naturally flavored tablet supplies 500 mg of Vitamin C (as sodium ascorbate and ascorbic acid) , 1,000 units of natural beta carotene, citrus bioflavonoids, hesperidin complex, rutin, and acerola.

Little One by Metabolic Maintenance –  A one-per-day multivitamin for children 6 through 12 years of age.  Each capsule contains only the finest ingredients, in the most bioavailable forms, in a very small, easy to swallow capsule.

The Multitasking Liver

LiverBy Susan Brown

The liver is a vital organ with a wide range of functions.  As the second largest organ in your body, the liver plays a major role in metabolism and produces biochemicals necessary for digestion.  Liver functions include glycogen storage, decomposition of red blood cells, plasma protein synthesis, hormone production and detoxification.  The liver is thought to be responsible for over 500 separate functions.  Some of the important tasks the liver performs include:

  • Nutrient breakdown.  Everything consumed, whether nutritious or not, must be broken down before the nutrients can be utilized by the body.  The liver produces bile which helps carry away waste and break down fats in the small intestine during the digestion process. 
  • Storage and creation.  The liver processes all foods including carbohydrates, proteins, and fats and converts them into glucose.  While glucose is circulating throughout your body nourishing your organs and cells, the liver is converting excess glucose to glycogen which is stored for later use.  The liver produces cholesterol and special proteins which help carry fats throughout the body. 
  • The liver removes toxic substances from the bloodstream.  The liver helps to fight infections by producing immune factors and cleansing the blood of bacteria. 

The liver is an amazingly tenacious organ.  It can lose three-quarters of its cells before it stops functioning and is the only organ that can regenerate itself.  Because of its strategic location and its multidimensional functions, the liver is prone to infections and disease.  Common liver problems include hepatitis, alcohol damage, fatty liver, cirrhosis, cancer and drug damage.

Viral hepatitis is a liver inflammation caused by a viral infection.  Hepatitis infections can be acute or chronic.

  • Hepatitis A is often a result of eating contaminated food or water.  Most people recover from a hepatitis A infection although some residual effects can remain for up to one year.  Thorough hand washing, especially when preparing food, is the best way to prevent the spread of hepatitis A.  A vaccine is available that can prevent infection for up to 10 years.
  • Hepatitis B can cause both an acute or a chronic condition.  Hepatitis B is generally transferred through contact with blood or bodily fluids.  Chronic hepatitis B can evolve into life threatening cirrhosis and liver cancer.  Approximately 65% of patients in treatment for hepatitis B receive a sustained response.  A lifetime vaccine is available that will prevent infection from hepatitis B.
  • Hepatitis C is also transmitted though contact with blood or bodily fluids.  Hepatitis C usually leads to chronic hepatitis and cirrhosis.  Hepatitis C is the most common chronic blood-borne infection in the United States.  All persons with hepatitis C should avoid alcohol and should be immunized against both hepatitis A and B.  Presently there is no vaccine that will prevent this virus.
  • Fatty liver disease (FLD) is a preventable illness in which large vacuoles of triglyceride fat accumulate in the liver cells.  Fatty liver has multiple causes including excessive alcohol intake and obesity with or without insulin resistance.  The accumulation of these fats may also be accompanied by progressive inflammation of the liver.  If treated at an early stage, this condition is often reversible.  Gradual weight loss, dietary changes, and/or medications that decrease insulin resistance are often the recommendations for improved liver function.  FLD, commonly associated with metabolic syndrome, is found in 75% of obese people largely from a prolonged diet containing foods with a high proportion of calories coming from lipids (fats).
  • Cirrhosis is a disease that causes permanent scarring of the liver.  In cirrhosis, normal liver cells are replaced by scar tissue that is unable to perform any liver function eventually resulting in liver failure.
  • Alcohol related liver disease is due to excessive consumption and is the most common preventable cause of liver disease.

Your internal organs are working round the clock to keep you healthy and functioning.  Most of us give little thought to what we eat and drink each day.  Prevention is always the best route to take when addressing your general health.  As with any illness that comes with lifestyle choices, the best time to think about your health is now.  To prevent liver disease and other chronic diseases, talk with your healthcare provider regarding vaccinations, maintain a healthy weight, eat a healthy, nutritious diet, exercise regularly, limit alcohol intake, follow dosing instructions on all medications and avoid risky behaviors. 

Supplements to support the liver: 

Liver Cleanse (SF769) by Thorne Research is a potent combination of herbs that work synergistically to enhance the function of the liver and is specifically helpful during a comprehensive detoxification program.  The herbs in this formula enhance the production and flow of bile, which helps to optimize metabolism and the elimination of substances detoxified by the liver.

Liver Support by Vital Nutrients  is a unique combination of herbal extracts that works synergistically to support liver function, and nutritionally support and protect liver cells from free radical damage.  Silybin, one of the primary constituents of milk thistle, supports the liver’s efforts to remove chemicals, drugs, alcohol, and other exogenous toxins. 

Liver Support, Q. by Quantum Nutrition Labs  is a key nutraceutical liver formula.  It is an effective, broad-spectrum phytonutrient complex that promotes optimal detoxification, rejuvenation and healthy liver support.

Silymarin by Pure Encapsulations  is a milk thistle extract that nutritionally supports liver function. This highly active botanical protects the liver from free radical damage, supports glutathione concentrations and promotes superoxide dismutase activity.  Milk thistle extract also stimulates protein synthesis in hepatic cells.

Hepato Synergy (K-69) by Apex Energetics  integrates four synergistic formulas that work together to support normal hepatic detoxification.  These products support detoxification, hepatic cell growth, methylation reactions, hormone excretion, glutathione synthesis and recycling, and RNA synthesis.

Glutathione 250 mg by Now Foods  is a tripeptide, consisting of the three amino acids, cysteine, glutamic acid, and glycine.  Glutathione is found and manufactured in every cell in the body, but is found in highest concentrations in the heart, muscle tissue and the liver.  Glutathione is critical for healthy immune system function and necessary for various liver detoxification processes.  Glutathione also acts as an antioxidant that works to prevent oxidative stress in most cells and helps to trap free radicals that can damage DNA and RNA.  Milk thistle extract and alpha lipoic acid are included to enhance glutathione’s liver supporting properties.