Eat more fresh fruit and vegetables as they are high in vitamins and minerals and low in fats. Steamed vegetables can retain much of their vitamins as well as colour and flavour.
Eat less sugar since sugar is a carbohydrate source that provides only calories and no other nutrients. Sugar also encourages dental decay.
MINERALS (Part 2) |
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Sources | : | Vegetables, tubers, fruits (especially bananas). |
Importance | : | Maintains cellular pH and fluid balance. Important for muscle functions. Regulates heartbeat, nerve and kidney functions. |
Nutrient Destroyers | : | Absorption inhibited by sugar, caffeine, diuretics, laxatives, stress, alcohol and cortisone. |
Deficiency Symptoms | : | Poor reflexes, nervous disorders, irregular pulse, constipation, general weakness and insomnia. |
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Sources | : | Organ meats, meats, fish, milk, cheese, whole grains, legumes, seeds, nuts. |
Importance | : | Works with calcium to build bones and teeth. Utilizes carbohydrates, fats and proteins. Involved in energy generation and muscle contraction. |
Nutrient Destroyers | : | Absorption inhibited by sugar, excessive intake of magnesium, aluminium and iron. |
Deficiency Symptoms | : | Loss of weight and appetite. Irregular breathing, fatigue and nervous disorders. |
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Sources | : | All organic material, of both plants and animals origin. Broccoli, celery, garlic, shiitake mushroom, milk, onions, rhubarb, aloe vera and ginseng. |
Importance | : | Improves cellular oxygenation. Helps to fight pain, keep the immune system functioning properly, and rids the body of toxins and poisons. |
Nutrient Destroyers | : |
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Deficiency Symptoms | : | Mood disorder, depression. |
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Sources | : | Garlic, onions, oyster, fish, organ meats, brazil nuts. |
Importance | : | An antioxidant. Works with vitamin E. Preserves tissue elasticity. Helps defend the body from free radicals and oxidative damage. |
Nutrient Destroyers | : | Absorption inhibited by food processing. |
Deficiency Symptoms | : | Premature aging, stamina loss, impaired male sexual function. |
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Sources | : | Whole grains, horsetail herb, alfalfa, bell peppers, soybeans, dark green leafy vegetables. |
Importance | : | Essential for the integrity of connective tissues such as tendons, cartilage and blood vessels. Strengthens bones, teeth, hair and nails. |
Nutrient Destroyers | : | Lost in the refinement process of food. |
Deficiency Symptoms | : | Brittle bones, teeth, hair and nails. |
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Sources | : | Vegetables, whole grains, fish. |
Importance | : | Inhibits cholesterol formation. Important for bone, cartilage and tooth development. |
Nutrient Destroyers | : | Tobacco decreases uptake of Vanadium. Take vanadium and chromium at different times. |
Deficiency Symptoms | : | Brittle bones, teeth, hair and nails. |
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Sources | : | Oysters, clams, organ meats, vegetables, whole grains, pumpkin seeds. |
Importance | : | Component of insulin and male reproductive fluid. Aids digestion and metabolism of phosphorus. Aids healing process. Required for DNA synthesis. Involved in muscle contraction. Needed for metabolism of carbohydrates, alcohol and fatty acids. |
Nutrient Destroyers | : | Absorption inhibited by alcohol, excessive calcium and excessive sweating. |
Deficiency Symptoms | : | Retarded growth, delayed sexual maturity, poor wound healing, irregular menses, loss of taste and appetite, diabetes and white spots on fingernails. |
click here to go to Vitamins (Part 1)
click here to go to Minerals (Part 1)
Best,
Tan Kok Hui
Nutrition Made Simple, Life Made Rich