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The Naturopath

Vitamins

There are 2 different types of vitamins: Water Soluble and Fat Soluble.

Water soluble vitamins are made up of the B group vitamins and vitamin C. These vitamins cannot be readily stored in the body and therefore regular consumption in the diet is necessary. The action of water-soluble vitamins are required in many processes of the body. They act as coenzymes to help the body obtain energy from food. They are also important for normal appetite, good vision, healthy skin, healthy nervous system and red blood cell formation. Poor diet, physical and emotional stress, caffeine consumption, smoking, and certain medications are a few factors that may increase our requirements for the water soluble vitamins.

Some food sources of water soluble vitamins include:

• Vitamin B1: wheat germ, sunflower seeds, pine nuts, buckwheat, lima/ pinto/ mung beans, brazil nuts, eggs
• Vitamin B2: Wheat germ, Almonds, mushrooms, eggs, millet, parsley, cashews, dark green leafy vegetables
• Vitamin B3: salmon, tuna, chicken, beef, organ meats, bran, whole grains, mushrooms
• Vitamin B5: organ meats, eggs, broccoli, wheat germ, whole grains, mushrooms, green leafy vegetables
• Vitamin B6: Chicken, beef, tuna, walnuts, lentils, buckwheat, legumes, spinach, sweet potato
• Vitamin B12: Liver, Beef, chicken, oysters, salmon, tuna, scallops
• Vitamin C: Red, green, orange and yellow coloured fruit and vegetables

Fat soluble vitamins consist of A, D, E, & K. Similar to the water soluble vitamins, A, D, E & K play an important role in many actions that occur in the body. These vitamins are actually able to be stored in the body as part of fatty tissues or in the liver, and therefore have the ability to build up to unhealthy levels. It would be almost impossible to build up to dangerous levels of the fat soluble vitamins solely through the diet. Due to our modern diet and lifestyle we need to make sure we are getting in a good intake every day.

Some food sources of fat soluble vitamins include:

• Vitamin A: Cod Liver oil; Carrots, Sweet Potato, Parsley, Spinach, Eggs, Tomato, Broccoli
• Vitamin D: Fatty fish (salmon, tuna, mackerel), cod liver oil, small amounts in cheese and egg yolk. Our best source of Vitamin D is from the sun!
• Vitamin E: Whole grains, wheat germ, nuts (raw & unsalted), seeds (raw & unsalted), sprouts, green leafy vegetables, eggs
• Vitamin K: Green leafy vegetables are the best source

Minerals

Minerals work synergistically with vitamins and are required to activate thousands of enzymatic reactions within the body. Plants manufacture vitamins, but minerals are actually obtained from plants via the soil. Due to modern growing techniques, our soils have become quite depleted in minerals so it is important we eat even more vegetables and fruit than our "5 and 2" every day.

Some examples of minerals that are important in the body include but are not limited to:

• Calcium,
• Magnesium,
• Zinc,
• Iron,
• Copper,
• Sodium,
• Potassium &
• Phosphorous.

Minerals work in balance with one another, for example if we have to much copper in our body, this results in a loss of zinc. It is therefore important when supplementing with minerals, not take too much of one particular mineral for a long period of time.

As you can see, vitamins and minerals play a very important role in the daily function of our body. It is always best to acquire these nutrients through the diet, but if you feel you need some extra support, speak to Jody at Healthpoint Day & Night Chemist.

Please note: The information given on this site is not intended to replace medical advice. Call into Healthpoint Day & Night Chemist or phone Jody on 4963 0300 to get answers to your Vitamin and Minerals questions.

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