What are Micro-Nutrients like Vitamins and Minerals?
Vitamins and minerals make people's bodies work properly. Although you get vitamins and minerals from the foods you eat every day, some foods have more vitamins and minerals than others which is why we need a broad range of them to get the nutrients our Human ECO System needs. Vitamins are organic substances (made by plants or animals), minerals are inorganic elements that come from the soil and water and are absorbed by plants or eaten by animals.
The fat-soluble vitamins — A, D, E, and K — dissolve in fat and can be stored in your body. The water-soluble vitamins — C and the B-complex vitamins (such as vitamins B6, B12, niacin, riboflavin, and folate) — need to dissolve in water before your body can absorb them. Because of this, your body can't store these vitamins. Any vitamin C or B that your body doesn't use as it passes through your system is lost (mostly when you pee). So you need a fresh supply of these vitamins every day.
Why do we need vitamins?
You get Vitamins from foods that you consume. They are a soluble nutrient solution that travels around the body in either water or fat and broken into two groups.
The two types are:
- Fat soluble vitamins are A, D, E, K.
- Water soluble vitamins are B Group, C, (P = Bioflavonoids)
- Plus other nutritional elements such as Carotenoids, Polyphenols and Phytochemicals.
FACT: The human body can’t make its own vitamins. For Water Soluble ones we have to consume (eat, drink or take via supplements) them on a daily basis hence the need for healthy eating habits.
NOTE: I take a multi-vitamin/multi-mineral everyday as insurance against the pollutants that I breathe in, activity levels that I undertake and just a general optimal health policy.
What are Minerals ?
Minerals exist in the body and comprise 4-5% of human body weight. Approximately 17 are essential to human nutrition. Minerals co-exist with vitamins as they work together (like teamwork) which is why we need a complimentary ratio of each instead of just loading up on ONE because you read about it in a magazine or newspaper:
- Vitamin C improves the absorption of iron
- Calcium can’t be absorbed without vitamin D
- B12 (cyanocobalamin) contains cobalt
- B1 (thiamine) contains sulphur
- Beta-carotene is the water soluble form of vitamin A and is also and anti-oxidant
If the colour of a fruit or vegetable is quite bright, it is likely to contain a greater amount of anti-oxidants, think of our Rainbow Nutrient Eating Plan.
What stops minerals from being absorbed ?
Minerals are absorbed most effectively with amino acids (which come from protein so is a great reason to have a good quality protein with each meal or snack). Minerals attach with an amino acid during digestion (this is called chelation), then the amino acid carries the mineral with it into the bloodstream.
If a mineral can’t attach to an amino acid it can become bound with phytic acids (found in whole grains, nuts, seeds and corn / maize) which then carry the minerals out of the body or they don’t get absorbed and get passed along the G.I. Tract (whole “pipe” system from entry to exit) straight out of the body.
Phytochemicals – are thought to have evolved originally within plants to protect them from the excessive sunlight. In humans, although many are still being discovered and isolated, those on the radar so far seem to block the pathways / processes to developing cancer by neutralizing carcinogens. In those already suffering disease, phyto-chemicals seem to stop it deteriorating further.
Some sources include blueberries, raspberries, strawberries, grapes, carrots, cauliflower, broccoli, brussel sprouts, chillies, garlic, onions, peppers (capsicums), tomatoes.
Polyphenols – are anti-oxidants found mostly in tea, coffee and wine. They’ve been shown to reduce stress and may help prevent cancer and heart disease. This has been shown to be a “great marketing tool” for justification for drinking wine but the reality is that it’s not a great strategy for fat loss because of both the high caloric content of alcohol = 7 calories per gram and the body using that fuel as energy in preference to stored bodyfat.
Tomorrow more insider secrets.
Global Health Challenge - Week Five - Human ECO Cleanse Week
(8 week Overview reposted in earlier blog)
Goal of this week is to use the next seven (7) days as the “detox period for an internal eco-cleanse” to allow your Liver and Kidney to get some rest from the unhealthy habits. These 7 Days are important and supplied in earlier blog. NOTE - They say it takes only 21 days to form a life changing habit. Then this is your time as that is how many days are left after this week.
TONY 's DIARY - (Week Five - Day Seven)
Protein Re-introduced but still increased Good Fats
Breakfast:
Energy Shake - 400ml Water + 40g Protein Powder + Combination Greens Powder + Organic Coconut Oil. Take a Daily Multi vitamin + Joint Power + 2 x Omega 3 Capsules
Lunch:
Tuna + Mixed Leaf Salad + Tomato + Cucumber + Pear + Sweet Potato + Strawberries + Low Fat Dressing + 2 x Omega 3 Capsules
Mid Afternoon snack:
6 x Corn Thins with Peanut Butter + 20g Protein Powder with water + Organic Coconut Oil
Dinner:
Baked Salmon + Mixed Leaf Salad + Capsicum (Red pepper) + Tomato + Pear + Celery + Strawberries + 2 x Omega 3 Capsules
2 Hours before Bed:
400ml water + Fibre Shake + Combination Greens + Organic Coconut Oil
Overall - Water consumption = It's been colder and I am only getting in 8 glasses apart from when I work out when I add more. Training session intensity back up to 100%. Added protein back into my eating plan but haven't re-introduced any red meat yet. I'm definitely going to be eating less but I do like the occassional steak or lamb loin.
Daily mantra:
I am totally committed to supporting my Human ECO System with my actions.
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