Vitamins
These are many times described nutrients for their beneficial effect in human body. We all know about the importance of vitamin C, but vitamin E and beta-carotene are joining the group of essential vitamins for wellness, with high antioxidant potential. They all have specific area in where they act, according to the researcher’s state.
- Vitamin C (ascorbic acid) has been found to have protective role of developing different cancers as: cancer in the oral cavity, stomach, esophagus, rectum, pancreas, cervix, breast cancer and lung cancer. Fresh fruits and vegetables are the main source of vitamin C, and the ones with the highest amount are oranges, peppers, lemons, strawberries, papaya, broccoli etc.
- Beta-carotene, the provitamin of vitamin A, enhances the immunity by affecting the white blood cells, the ones that block cell damaging free radicals. This is the main action by which it is considered to be cancer preventive. Beta-carotene may protect form developing stomach, prostate, lung, breast and head and neck cancer. It is present in green leafy vegetables and yellow to orange fruits. It is converter to vitamin A after consumption of such foods. This is one of the nutrients where the amount consumed is very important for beneficial action, because its positive effect increases to a certain limit, and after this limit it actually acts health damaging. This is especially expressed in risk groups as smokers, where it can even increase the risk of developing cancer. Although this generally refers when taking this provitamin trough supplements. Excessive consumption can also change the skin color, and it may turn orange. High content of beta carotene can be found in carrots, squash, collars, spinach and sweet potato. There is no RDA for beta carotene, but there is one for vitamin A.
- Vitamin E with its antioxidant power has been found to protect against prostate and colorectal cancer. It has many functions in the human body but most important protective role is the immune enhancing effect, and helping to build normal red blood cells. Food rich in vitamin E are sunflower seeds and oil, almonds, hazelnuts, peanuts, wheat germ, etc. Eating food high in vitamin E is not a risk factor for harmful effect, but supplementation with it, is.
The examples of these vitamins and others that follow, prove that food is still the best source for nutrient intake. Supplementation, especially a long term one can do harm rather than have a positive effect to the general health condition.
Sunflower Seeds
Further readings
21 Day Gluten Free, Dairy Free, Sugar Free Challenge
How to raise kids gluten free-A Practical Guide For Parents
Products
Kirkland Signature Daily Multi Vitamins & Minerals Tablets
VitaFusion MultiVites Gummy Vitamins for Adults
Optimum Nutrition Opti-Men Multivitamins
Minerals
The intake of minerals through food has been signalized numerous times. Minerals have many health beneficial effects, from lowering blood pressure as potassium does, to immune protective role of selenium, zinc, iron and copper. Many of them have also antioxidative effect as copper, manganese, selenium and zinc. Still the most potent mineral for preventing one of the most common diseases - the cancer prevention, is selenium.
-Selenium has protective effect from few cancers, it prevents inflammation and is capable of modulating the immune system. It has been found to prevent the development of colon cancer, prostate and lung cancer. Consuming food such as Brazil nuts, tuna fish, sunflower seeds, salmon, flaxseed, etc. that is high in selenium will help the body fight against these vicious diseases.
Further Readings
The missing Ingredient for good health
Smithsonian Handbooks: Rocks & Minerals
Metabolic Cooking - Fat Loss Cookbook
Products
Morningstar Minerals Energy Boost 70 Mineral Supplement
Healthforce Vitamineral Green V5.2, Powder
NUTRILITE® DOUBLE X® Vitamin/ Mineral / Phytonutrient
Omega-3
Some essential fatty acids are getting huge attention lately, and one of them is omega-3 fatty acid. Salomon, sardines, herring, and other species of seafood are animal sources of omega 3, but flaxseed, chia, walnuts and soybeans are the plant sources. They include different domination of the fatty acids that belong to these groups, alpha linoleic acid, eicosapentaenoic and docosahexaenoic acid (www.stanford.edu). The plants are rich in ALA, and animal sources in EPA and DHA. These essential acids have different target for action, but it is essential that one consumes them on a daily basis because the body is not capable of producing them on its own. They can prevent form heart diseases by lowering the triglycerides in the blood, also have anti-inflammatory effect, and they are important for development in children and brain function in adults.
Further Readings
Heart Health Made Easy: How to Lower Blood Pressure & Cholesterol
The Acid Alkaline Balance Diet, Second Edition: An Innovative Program that Detoxifies Your Body's Acidic Waste to Prevent Disease and Restore Overall Health