This, perhaps, is the most widely believed myth in the wellness field today. Yes, absolutely, you need to ensure your diet is rich in vitamins and minerals on a daily basis. However, here are the problems with using supplements for your vitamin source
1. Well over 90% of vitamins on the market today are NOT fully absorbed by the body. This means that the whole reason for taking them is nullified! What is the point of taking a vitamin that will just go right through you? If you don’t believe me, just ask anyone working for the local sewage plant about the “tablet” bricks that exist in the faecal material that are essentially undigested vitamins!
2. Vitamins should only be a PART of your core wellness plan, and never should they be the only aspect of your plan using supplements.
I realise purchasing a good, solid multi-vitamin in the marketplace can be extremely complicated. Your vitamin NEEDS to meet the following criteria before you even consider a vitamin purchase:
1. A food based, all natural, vitamin so your body can recognise it as food and absorb and utilise all of the components. Most vitamin/mineral combinations are created with isolated nutrients that the body may not use. For example, oyster shell is frequently used for calcium and the chemical ascorbic acid or sodium ascorbate are used for vitamin C. When was the last time you prepared oyster shells for your dinner?
2. One that dissolves in your body! (Most don’t!)
3. One that is scientifically formulated, standardised and stabilised.
4. When you take your vitamin/mineral, you can do it on an empty stomach without feeling stomach distress or an after taste.
Here is a test you can do to see if your vitamin dissolves. Take 8 ounces of warm water, add 8 tablespoons of distilled white vinegar (to simulate your stomach acid) and drop your vitamin tablet in the mix. How long does it take your vitamin to dissolve? Does it even completely dissolve? I recommend vitamins that dissolve mostly within the first 15 minutes.
The best solution of all is to take all you need from Natural Sources and through eating natural and healthy food.
The best foods for vitamins and minerals
How to ensure you get the right vitamins and minerals in the right amounts
Vitamins and minerals are as essential for living as air and water. Not only do they keep your body healthy and functional, they protect you from a variety of diseases.
Vitamins and minerals get thrown together, but they are quite different. Vitamins are organic substances produced by plants or animals. They often are called “essential” because they are not synthesised in the body (except for vitamin D) and therefore must come from food.
Minerals are inorganic elements that originate from rocks, soil, or water. However, you can absorb them indirectly from the environment or an animal that has eaten a particular plant.
Two types of each
Vitamins are divided into two categories: water soluble—which means the body expels what it does not absorb—and fat soluble where leftover amounts are stored in the liver and fat tissues as reserves. The water-soluble vitamins are the eight B vitamins (B-1, B-2, B-3, B-5, B-6, B-7, B-9, and B-12) and vitamin C. The fat-soluble vitamins are A, D, E, and K.
There are many minerals, but certain ones are necessary for optimal health. Minerals are split into two groups: major and trace. Major ones are not necessarily more important than trace, but it means there are greater amounts in your body.
The top food sources
US Guidelines suggest minimum daily amounts for vitamins and key minerals. However, unless you need to increase your intake for specific ones because of a deficiency or other medical reason, following so many numbers can be confusing.
The best approach to ensure you get a variety of vitamins and minerals, and in the proper amounts, is to adopt a broad healthy diet. This involves an emphasis on fruits and vegetables, whole grains, beans and legumes, low-fat protein, and dairy products. The good news is that many common foods contain multiple mineral and vitamin sources, so it is easy to meet your daily needs from everyday meals.
Here are some of the best foods for vitamins and minerals from the Harvard Medical School Special Heath Report, Making Sense of Vitamins and Minerals: Choosing the foods and nutrients you need to stay healthy:
B-1: ham, soymilk, watermelon, acorn squash
B-2: milk, yogurt, cheese, whole and enriched grains and cereals.
B-3: meat, poultry, fish, fortified and whole grains, mushrooms, potatoes
B-5: chicken, whole grains, broccoli, avocados, mushrooms
B-6: meat, fish, poultry, legumes, tofu and other soy products, bananas
B-7: Whole grains, eggs, soybeans, fish
B-9: Fortified grains and cereals, asparagus, spinach, broccoli, legumes (black-eyed peas and chickpeas), orange juice
B-12: Meat, poultry, fish, milk, cheese, fortified soymilk and cereals
Vitamin C: Citrus fruit, potatoes, broccoli, bell peppers, spinach, strawberries, tomatoes, Brussels sprouts
Vitamin A: beef, liver, eggs, shrimp, fish, fortified milk, sweet potatoes, carrots, pumpkins, spinach, mangoes
Vitamin D: Fortified milk and cereals, fatty fish
Vitamin E: vegetables oils, leafy green vegetables, whole grains, nuts
Vitamin K: Cabbage, eggs, milk, spinach, broccoli, kale
Calcium: yogurt, cheese, milk, salmon, leafy green vegetables
Magnesium: Spinach, broccoli, legumes, seeds, whole-wheat bread
Potassium: meat, milk, fruits, vegetables, grains, legumes
Sodium: salt, soy sauce, vegetables
Chromium: meat, poultry, fish, nuts, cheese
Copper: shellfish, nuts, seeds, whole-grain products, beans, prunes
Fluoride: fish, teas
Iodine: Iodized salt, seafood
Iron: red meat, poultry, eggs, fruits, green vegetables, fortified bread
Manganese: nuts, legumes, whole grains, tea
Selenium: Organ meat, seafood, walnuts
Zinc: meat, shellfish, legumes, whole grains