The Nutrition You Need

Vitamins are organic nutrients, usually separated into two categories: watersoluble, which includes the B vitamin group and Vitamin C, and fat-soluble, which includes Vitamins A, D, E, & K.

When you take fat-soluble vitamins, they get stored in your body’s fat tissues until the body needs them. They may wait in your tissues for anywhere from a few days to six months. The water-soluble group of vitamins stays in your bloodstream, and any unused part is quickly eliminated in your urine, so the water-soluble vitamins need to be replenished much more often.

When we get older, our bodies find it more difficult to process the nutrients we put into it. We can make up for this inefficiency with the intelligent use of various vitamins, minerals, and other antiaging supplements.

Vitamin A: Vitamin A keeps your skin and mucous membranes strong and resistant to viruses and bacteria. It also helps keep your immune system strong.

Vitamin B: Our bodies become less efficient at absorbing the B vitamins as we age, so taking supplements is a clever idea.

Three specific B vitamins are especially important to your health:

B6, B12, and folic acid.

Deficiencies in these vitamins raise your risk for heart disease and loss of memory. Recommended daily doses are 5mg of Vitamin B6, 10mcg of Vitamin B12, and 400mcg of folic acid.

Pregnant women should double their dose of folic acid.

Vitamin D: Getting enough Vitamin D is an effective way to prevent osteoporosis. Being out in the sunlight is one way to get Vitamin D in a natural and enjoyable way, but as we grow older, our bodies absorb it less efficiently and we need supplemental amounts. A daily dose between 400 IU and 600 IU should be sufficient.

Vitamin E: Vitamin E is an excellent antioxidant and helps lower your blood pressure.

Vitamin K: Vitamin K is thought to be an even stronger antioxidant than

Vitamin E. A good place to find naturally occurring Vitamin K is in green leafy vegetables, or it can be taken as a supplement. Vitamin K is unique among the fat-soluble group of vitamins in that it is not stored in the body.

Amino Acids: There are only twenty-two different amino acids, divided into two groups called essential amino acids and nonessential amino acids. They combine into long protein chains that produce the various enzymes and hormones necessary to the healthy functioning of all your essential body organs, including your heart, brain, liver, and kidneys.

The essential amino acids do not occur naturally in the body and must be obtained through eating protein-rich foods. The nonessential amino acids are made within the body by combining two or more essential amino acids. (“AMINO ACIDS -BENEFITS, INFORMATION, ARTICLES, LINKS, NEWS …”)

Since so many of us eat diets that include a lot of processed foods, which often do not contain the right kinds of protein that provide amino acids, a lot of people can benefit from taking amino acid supplements.

Coenzyme Q10 (CoQ10): This enzyme helps turn fats and sugars into energy. As you get older, you have much less CoQ10 in your body. It is essential to have plenty of it for healthy cellular growth.

Green Tea: Green tea has many benefits – it helps keep the DNA of cells intact, it helps prevent cancer cells from developing, and it is an excellent antioxidant (one cup of green tea has more antioxidant power than a serving of spinach, carrots, or broccoli).

Fish Oil: As noted earlier in our chapter on Nutrition, fish are a reliable source of a good kind of fat called omega-3 fatty acids. Besides eating fish, you can get this important fish oil in capsule form. Fish oil has been shown to reduce the risk of heart disease by promoting healthy blood flow in your body. Flaxseed oil and primrose oil also give you similar benefits.

Garlic: Garlic builds your immunity, helps prevent infections, lowers your cholesterol and blood pressure, and reduces your risk of contracting colon or stomach cancer. It can either be eaten directly as a food seasoning or taken in capsule form.

Spirulina: Spirulina is a type of blue-green algae that grows in the water in warm parts of the world, including Africa, Hawaii, and Central America. Spirulina is an excellent source of protein and contains all the essential amino acids. (“How Many of These 7 Rare Superfoods Have You Tried? — Nuts.com”) It also is a strong antioxidant and helps prevent cancer. And if that’s not enough, spirulina is also good for your immune system and lowers your cholesterol.

Best Wishes, Coyalita

SEE TOMORROW: “The Silent Killer”

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