False economy

Yesterday, someone told me they found shopping for groceries very expensive, and that eating take-aways was far less costly. Am I missing something here?

My weekly grocery bill is between R600 and R800 for two people. That includes some toiletries and cleaning products – these products are expensive, so let’s say they constitute 15% of R700 (average) - that’s R105, which leaves R595 spent on food. R595 divided by 2 is R297.50 per person. R297.50 divided by 7 (days of the week) equals R42.50 per person per day: divided by 3 (meals a day) comes to just over R14 per meal. Show me where I can buy a healthy take-away meal for R14!

Here’s what I get at each of my R14 meals:
My typical daily menu consists of breakfast – cereal or toast, with fruit; lunch – a salad with cheese, canned fish or an egg, or maybe the same ingredients in a sandwich; dinner – fish, chicken, vegetarian or, very occasionally, red meat with loads of fresh vegetables and some starch (pasta, rice, couscous, beans, whatever), followed by a good size helping of fresh fruit salad and yoghurt.

At the end of each week, there is still plenty of food in my house – I could probably go six weeks without shopping, and we would still eat reasonably well. There is always something in my freezer – chicken, fish, frozen peas, home-made ready-meals etc. There is always plenty of pasta, rice, flour, canned goods, dried beans, nuts, tea, coffee and treats in my store cupboard. Of course, I would run out of fresh fruit, vegetables and yoghurt within 10 days, but we would survive the six weeks in reasonable health.

And that is the key issue in my book – reasonable health. Take-aways are notorious for their high fat and salt content, and are usually starch based. Loads of calories that will push you way over the recommended daily allowances of cholesterol (300mg), salt / sodium (2,400mg), fats (65gm, including 20gm saturated fats) and carbohydrates (300gm) – and all in one meal. Eating in excess of these allowances can lead to weight gain, water retention, high blood pressure, high cholesterol, cardiovascular disease, diabetes… must I go on? Poor eating habits lead to disease, which can be horribly expensive.

Beyond the ubiquitous paracetamol I keep on hand, and sinus tabs (we live in a gold-mining area with a lot of environmental pollution), I don’t need to buy vitamin and mineral supplements, antacid powders, laxatives or any of the other thousands of over-the-counter medications most people take (in an attempt) to compensate for poor eating habits.

Eating a variety of foods from all the food groups provides all the vitamins, minerals, fibre and calories anyone needs – in a balanced and healthy form; vitamins and minerals are synergistic – they work together. Fresh foods provide a wonderful variety of textures, aromas, colours and flavours – far more interesting, satisfying and delicious than a burger and chips, don’t you think?

Cheaper, too.

Chewing the fat

I always advocate using low-fat and no-fat dairy products, cutting all visible fat off meat before cooking and I very seldom use oil in my recipes. But even using these measures, there is still adequate fat in my diet. For our health we need to eat fats, and there are risks associated with not getting enough.

From previous posts on vitamins, a while ago now, you may remember that vitamins A, D, E and K are all fat-soluble vitamins. This means that unless you have fats available from the foods you eat your body cannot absorb and utilize these vitamins. They are important for your immune system; for growth and repair; for your bones, teeth and hair; for your skin; for all your body cells.

If we don’t eat enough fats, chances are we are over-eating from other food groups, most likely starches and protein. This affects the balance of nutrients you get which can have a negative impact on health. High starch consumption increases appetite and invariably your waistline, and excess weight can lead to type-2 diabetes, while a high protein diet strains the liver and kidneys which can lead to osteoporosis.

We need fats to maintain our HDL cholesterol level – this is the friendly cholesterol that helps keep the unfriendly LDL in check and helps prevent heart disease. Essential fatty acids – specially Omega-3s – can raise HDL levels.

Insufficient dietary fats can cause depression, and make you more susceptible to stress, too. Omega-3s and Omega-6s are important for proper, regulated brain function because they insulate the nerve cells and improve nerve transmission.

Don’t cut out fats altogether; just cut back on saturated fats. The fats we eat should be mono-unsaturated and poly-unsaturated fats and these are readily available in vegetable oils, vegetables such as avocado pears, eggs (Omega-3 eggs contain up to three times the Omega-3s found in regular eggs), cold water fish, shell fish, nuts and seeds.

And you can re-read last Friday’s post to see how much is enough when it comes to fat.

Healthy foods

Last week I gave you a list of unhealthy foods, so you can fairly safely assume that anything that did not appear on that list is healthy – in moderation, of course. Even healthy foods eaten in excess can cause weight-gain, and we all know that carrying excess weight is unhealthy. Here are my favourite healthy foods:

Vegetables
All brightly coloured vegetables are great as a source of vitamins, minerals and micro-minerals. Yellow through orange through red supply generous amounts of carotene; and get plenty of the dark green and leafy veg, too, as they give us iron, calcium, magnesium and potassium (and more). All vegetables are a good source of fibre, and generally they contain varying amounts of Vitamin A, C and the B group (plus others). Vegetables – boiled, steamed or raw – are low in calories/kilojoules, and it would be difficult to eat ‘too much’, provided you don’t smother them with rich creamy sauces or add excessive amounts of salt.

Fruits
Like vegetables, fruits are full of nutritional goodness, plus they make delicious eating. Bananas, watermelon and dried fruit are high in sugar, so limit consumption of these, otherwise aim for three servings of fruit a day. Fruit is so versatile; use it to top off your muesli or oats, make a smoothie, add it to a green salad, have it as a starter or finish your meal with a (home-made) fruit salad. If you drink commercial fruit juice it’s best to dilute it with an equal amount of water – check the packaging for any added sugars, and make sure that it is 100% pure fruit juice.

Lean chicken, turkey and ostrich
These meats are low in fats and cholesterol – in fact, ostrich has no cholesterol but has a flavour and texture similar to beef, if you have a craving for red meat. Of course, don’t eat the skin no matter how crispy and delicious it looks; better to cook it without the skin in the first place!

Fish
Eating fish two or three times a week can help to lower your risk of developing cardiovascular disease.
Fish is low in fats – total and saturated – and a good source of protein. All fish and shellfish contain some omega-3 fatty acids, which are the friendly fats that can increase the body’s production of the ‘good’ cholesterol while lowering the levels of ‘bad’ cholesterol and triglycerides. Mackerel, herring, sardines, tuna, canned salmon and trout have the highest omega-3 content. Keep the cooking method simple – steam, bake, grill or ‘dry-fry’.

Legumes (Pulses)
Legumes are rich in fibre, vitamins, minerals and protein and low in fats. Nutritious, delicious and filling.
Legumes have a low GI which means that the sugars they contain enter the bloodstreams relatively slowly.

Nuts and seeds
Nuts and seeds are between ten and twenty five percent protein. They are good sources of Vitamins B1, B2 and E, as well as calcium, phosphorous, potassium and iron. People who regularly eat nuts show a decreased risk for cardiovascular disease and diabetes.

Low fat or fat free dairy produce
Full fat milk is 6% fat, low fat is 2% and fat free is… fat free (almost). Yes, there is a difference to the taste and texture, but one that you can get used to very easily. Low fat and fat free products retain all the nutritional value (and protein) of the full fat version.

Eggs
Although egg yolk has a high cholesterol count, if you have high cholesterol you will do yourself more good by cutting down the total fats you consume than by eliminating eggs from your menu. Eggs are an excellent source of protein and other nutrients; they are inexpensive and easy to prepare.

Now, shall I have an egg or baked beans for lunch?.....

5 more super foods

Following on from Monday's post, here are 5 more super foods.

Whole grains
Whole grains provide fibre and healthy amounts of the B group vitamins. Fibre slows the digestion of carbohydrates, keeps the blood sugar level stable and binds with dietary cholesterol, helping the body eliminate it. Fibre rich foods are filling, so you tend to eat less. Try couscous, bulgur wheat and quinoa for a change; they are all very quick and easy to prepare.

Pulses
Beans and lentils are high in proteins, fibre and antioxidants. They have a low GI value and keep you feeling full for longer. They also stabilize blood sugar levels.

Olives and olive oil
Olives and olive oil are great sources of monounsaturated fats. Extra virgin olive oil (from the first pressing) has anti-inflammatory properties and decreases ‘bad’ cholesterol. Keep olive oil for salad dressings – don’t cook with it.

Yoghurt
Yoghurt is a good source of protein, Vitamin A and calcium. In addition, yoghurts made with ‘live’ culture are full of probiotics – the friendly bacteria that keep your digestive tract in good working order. Yoghurt has always been one of my favourite foods. I used it a lot whenever my children were not eating well, and I still eat a lot myself. Yoghurt is really delicious and nutritious and very easy to eat and digest. Few of us get the RDA of 1,000mg of calcium – 1,200mg per day if you are over 50. If you are lactose intolerant there are plenty of other sources of calcium (see Wednesday’s post).

Water
Although water is not a food, it is even more vital to health. You can go several days – even weeks – without food (though not without problems!) you can survive only a short time without water. When you feel thirsty, you are already 2% dehydrated and if you lose 20% of your body water, it can prove fatal. 60 – 80% of your total body mass is water. It forms 95% of plasma. Water is needed for growth and repair of the body; it flushes out toxins; it maintains body temperature; it is continually lost through breathing, perspiration and excretion so needs replacing frequently. If you are exercising, remember to drink water before, during and after exercise. Aim for 6-8 glasses a day. I think water should have been number one on my list of super foods, but maybe leaving it until the end means the information will stay with you a little longer.

5 Super foods

When you eat a varied selection of foods from all the food groups you get visual pleasure, hunger satisfaction and far more than you could ever get from vitamin pills and supplements.

Fruits
Blueberries, raspberries and strawberries are packed with antioxidants and phytochemicals which help the brain to manufacture dopamine – the feel good hormone. Apples are high in antioxidants to protect us against free radicals; they also contain lots of fibre, especially the skin. Apples are said to reduce the risk of diabetes, some cancers, asthma and heart disease. Oranges are probably the best source of Vitamin C – also rich in antioxidants.

Tomatoes
Tomatoes, specially when cooked, contain lycopene, which is said to prevent prostate and breast cancers. We eat a lot of tomatoes all the time and my husband finds that this prevents his legs from getting dry and itchy in winter.

Nuts and seeds
Walnuts and almonds are anti-inflammatory. Sunflower seeds, almonds and brazil nuts are rich in protein. Most nuts and seeds contain Vitamin A, all the Bs, C and E and most minerals. All contain zero cholesterol and are rich in unsaturated fats.

Fish
Fish, such as salmon and mackerel, contain high levels of Omega 3 fatty acids, which help keep the heart in good condition and encourage muscle recovery after exercise. Your body will store less fat when there are Omega 3s available, also the fat you store will be more easily converted to energy.

Vegetables
We should all be eating 5-8 servings of fruit and vegetables every single day. Preferably 8 servings.
Broccoli features high on the list of super foods, but other cruciferous veg are good, too, so have some cauliflower, cabbage, Brussels sprouts, spinach or kale. They all contain cancer fighting chemicals. Dark green leafy veg contain carotenoids which boost the immune system and protect us from harmful ultraviolet rays. Asparagus, carrots, green beans, romaine lettuce green peas and sweet peppers are great sources of Vitamin A and all the Bs, C and minerals.

Come back on Friday for another 5 super foods to boost your health.

Vitamin P : Bioflavonoids

Vitamin P is a water-soluble vitamin. Bioflavonoids work well in conjunction with Vitamin C and calcium, and enhance the effects of Vitamin C. Bioflavonoids are ubiquitous in all plants.

Functions
Vitamin P:
Antioxidant
Fights cancer
Prevents heart disease
Aids in pain relief
Anti-inflammatory
Anti-microbial
Anti-allergic
Aids in the treatment of oral herpes
Maintains capillary walls

Sources of Vitamin P:
Peppers
Grapes
Onions
Garlic
Blue and red berries
Cherries
Apricots
Apples
Green and black teas
Soya beans
Citrus pith
Dark chocolate

Deficiency symptoms:
Easy bruising
Broken capillaries
Varicose veins
Bleeding gums
Ulcers
Dizziness

Bioflavonoids are not true Vitamins, but are sometimes referred to as such for ease of classification. Supplemental bioflavonoids are unnecessary provided the diet includes plenty of fresh fruit and vegetables. Always check with your doctor before taking supplements of any kind. An excess of any vitamin can have unpleasant side effects. The water soluble vitamins are readily excreted in urine, so toxicity is rare.

Colds and ‘flu

… or rather, in my case, bronchitis and sinusitis. For a long time now, I have managed to avoid the annual attack of colds and ‘flu, bronchitis, sinusitis and general upper respiratory tract infections. Not this year! It started back in April. I was so sick that I even went to the doctor. He prescribed antibiotics, sinus tabs and cough mixture. I seemed to improve for about ten days or so, but then it started again. Back to the doctor. More pills and potions. Again, an improvement. For a while.

This time I think I will let it clear itself, unaided by modern medicine. My personal prescription? Vitamin C, zinc and Echinacea drops, lots of liquids and homemade chicken soup. Homemade soup seems to have something extra when compared to the commercial stuff; or maybe it’s just that it contains no preservatives or colourants. What you get is pure goodness. Here’s my recipe.

Start off with 500gm of mixed, chopped soup veg; celery, carrots, green beans, turnip, parsnip, butternut, onion, whatever you have. Plus a good handful of roughly chopped parsley. Garlic and ginger are good, too, if you like them. Stick everything in a 5 – 6 litre saucepan.
Drop in a chicken carcass, if you have one (the bones really make the best stock), and 2 - 3 good handfuls of pearl barley (you can also add the same quantity of lentils and split peas, if you like). Chop and add 200 – 300 gm chicken meat (cooked or raw, doesn’t matter, but no skin or fatty bits).
Pour in sufficient water to cover. Bring to the boil, then reduce to a simmer and go put your feet up. You can leave it to do its own thing now, for at least 40 minutes (longer won’t hurt it in the least).

When you think of it, fish out the chicken carcass and any little bones that have separated off.
Blitz the soup a bit, if you like. Add a bit more water if needed. Season lightly, and eat.

With a recipe as delicious as this, why wait to be sick?

Vitamin C – Ascorbic acid

 

Ascorbic acid is a water-soluble vitamin. Vitamin C works best in conjunction with bioflavonoids, calcium, iron and magnesium. The body cannot synthesize Vitamin C, it has to be ingested.

 

Functions
Vitamin C:

• Maintains mental health
• Helps with the production of collagen and elastin
• Prevents thinning of arterial walls
• Anti-oxidant
• Improves glucose tolerance in diabetes
• Boosts the immune system
• Helps with iron absorption
• Speeds healing
• Alleviates stress
• Lowers LDL cholesterol

 Sources of Vitamin C:

Ascorbic acid is found in:

• Citrus fruits
• Guavas
• Berries
• Kiwi fruit
• Cabbage
• Broccoli
• Bell peppers
• Tomatoes
• Watercress

 Deficiency symptoms:

• Anemia
• Recurrent infections
• Bleeding or spongy gums
• Nose bleeds
• Loose teeth
• Poor skin
• Stretch marks
• Slow healing
• Muscular weakness
• Joint pains
• Scurvy

 The need for Vitamin C increases dramatically in times of trauma, infections, strenuous exercise consistently high environmental temperatures or if the person is a smoker. Taking aspirin and Vitamin C together may cause stomach irritation. Antacids, alcohol, antidepressants, birth control pills and steroids deplete Vitamin C.

Supplements

Supplementation is a very expensive method of nutrition. It can even be dangerous. In spite of what I wrote last Monday about the poor quality of our mass produced foods, your best route to health is still to eat a colourful variety of foods from all the food groups.

 

Supplements – those widely advertised and cleverly marketed little pills that give you everything from A to Z – are all too easy to take. But do the benefits outweigh the negatives?

• Most supplements are artificially produced or extracted.
• Often, they are ‘pre-mixed’ – various vitamins and minerals are combined in one pill or capsule, which doesn’t necessarily suit your particular needs.
• Most supplements, unless they are in ‘time-release’ form, are flushed out of the system very quickly because they are water soluble.
• Any fat-soluble vitamins will be flushed out unless they are ingested with fats.
• Alternatively, fat soluble vitamins can and will accumulate in the adipose layer, and could contribute to health problems at a later stage.
• Where did the vitamins and minerals come from in the first place, and what is now holding them together in pill form?
• Most people buy multi-vitamin and mineral supplements without having a clue what is in them.
• No pill or capsule can provide 100% of your body’s daily requirements for vitamins and minerals.

 If you are under fifty years of age, and eating a varied selection of foods from all the food groups, then you are unlikely to need vitamin or mineral supplementation. Always check with your doctor before taking supplements of any kind. An excess of any vitamin can have unpleasant side effects.

 

Folic acid - B9

 

 

Folic acid is a water-soluble vitamin. Also known as B9, it works best in conjunction with B6, B12 and Vitamin C.

 

Functions
Vitamin B9:

• Is necessary for cell metabolism
• Aids in red blood cell formation
• Required for protein synthesis
• Activates the brain
• Counteracts depression

 

Sources of Vitamin B9:
Folic acid is found in:

• Liver
• Eggs
• Dairy produce
• Whole grains
• Green leafy vegetables
• Legumes
• Yeast
• Bananas
• Oranges
• Asparagus

 

Deficiency symptoms:

• Anemia
• Intestinal disorders.
• Lack of energy
• Mood changes
• Receding gums
• Cracked lips
• Depression
• Prematurely graying hair

 

People on medication for epilepsy should exercise caution with large amount of folic acid as it can change the functioning of their drugs. Pregnant women may be encouraged to take a folic acid supplement to prevent spina bifida in their babies. It may also reduce the risk of premature labour. Women taking birth control pills or HRT, people suffering from psoriasis, and anyone under stress or taking alcohol may benefit by taking extra folic acid.

 

Vitamin B12 – Cobalamin, cyanocobamin

 Vitamin B12 is a water-soluble vitamin. B12 works in conjunction other B group vitamins, Vitamin C, iron, calcium, sodium and potassium.

Functions
Vitamin B12:
Is necessary for production of neurotransmitters
Stimulates the brain
Prevents heart disease
Decreases risk of cancer
Stimulates red blood cell production
Contributes to healthy nerves
Stimulates appetite
Promotes growth

Sources of Vitamin B12:
Vitamin B12 is only found in animal products, however it can be manufactured in the body.
Very small amounts are required.

Deficiency symptoms:
Dizziness
Anxiety
Lethargy
Weight loss
Tinnitus
Pernicious anemia
Loss of balance
Oversensitivity to hot/cold

Cobalamin may be lacking in people whole follow a strict vegan or macrobiotic diet. Always check with your doctor before taking supplements of any kind. An excess of any vitamin can have unpleasant side effects. The water soluble vitamins are readily excreted in urine, so toxicity is rare.

Vitamin B6 – Pyridoxine

Vitamin B6 is a water-soluble vitamin. B6 works in conjunction other B group vitamins, Vitamins A and C, magnesium, sodium, potassium, zinc and linoleic acid.

Functions
Vitamin B6:
Helps with processing and metabolism of protein
Is necessary for production of neurotransmitters
Is required for mental clarity
Prevents heart disease
Decreases PMS symptoms
Helps to relieve stress and tension
Contributes to healthy muscles and nerves

Sources of Vitamin B6:
Organ meat
Green veg
Whole grains
Legumes
Meat
Peas
Wheatgerm
Walnuts

Deficiency symptoms:
Anemia
Irritability
General weakness
Depression
Mental sluggishness
Oedema and PMS
Painful wrists

Pyridoxine is sensitive to sunlight, processing and cooking. Cortisone is known to impede pyridoxine absorption. People taking antidepressants, oral contraceptives or HRT may be low on B6, but always check with your doctor before taking supplements of any kind. An excess of any vitamin can have unpleasant side effects. The water soluble vitamins are readily excreted in urine, so toxicity is rare.

Vitamin B5 – Pantothenic acid

Vitamin B5 is a water-soluble vitamin. B5 works in conjunction other B group vitamins, Vitamin A, C and E.

 

Functions
Vitamin B5:

• Helps convert stored fats and sugars into energy
• Is necessary for adrenal function
• Is required for a healthy nervous system
• Helps produce hormones
• Helps to reduce stress
• Contributes to healthy muscles

 Sources of Vitamin B5:

• Organ meat
• Green leafy veg
• Whole grains
• EggsNuts
• Beef
• Yeast
• Pork
• Mushrooms
• Salt water fish
• Legumes

 Deficiency symptoms:

• Tingling hands and feet
• Teeth grinding
• Muscle cramps
• Insomnia
• Chronic headaches

Pantothenic acid can be lost in cooking, with exposure to acids, such as vinegar, or alkalis, such as baking soda. B5 is largely destroyed in the canning process.

 

People under stress or prone to allergies and those eating mainly refined foods may be short of B5, but always check with your doctor before taking supplements of any kind. An excess of any vitamin can have unpleasant side effects. The water soluble vitamins are readily excreted in urine, so toxicity is rare.

 

Parsnips and carrots

I have always liked parsnips (pastinaca sativa) – apparently, they were my father’s favourite veg, too. And I have wondered why they are so infrequent in appearance in South Africa, and so expensive when they are available. I mean, we are continually swamped with carrots (daucus carota sativus) and they are basically the same shape and the same family, and with eyes closed the flavours are not that different. Where carrots grow, surely parsnips grow? Parsnips are also very closely related to parsley. Parsley can be cultivated to produce a very large tap root (Hamburg root parsley) which looks very similar to parsnip, though the flavour is quite dissimilar. Parsnips are richer in vitamins and minerals than carrots (or parsley), and they are a rich source of potassium and dietary fibre

Wikipedia tells me that parsnips are not grown in warm climates because they ‘need frost to develop their flavour’. Apparently they have been ‘naturalised’ into this country – we do get frost here, even snow occasionally – but I guess it is not a huge cash crop. Maybe if I spread the word that the Romans considered them an aphrodisiac, they will grow in popularity and demand will increase!

Carrots, on the other hand, are ubiquitous. In their early cultivation, they were grown for the seeds and aromatic leaves - as parsley, cumin, dill and fennel still are. The leaves are edible as a leaf vegetable, but are seldom eaten by humans. While the usual culinary carrot is orange in colour, other colours do exist – white, yellow, red and purple – but these are usually grown as novelty crops, not for general distribution. There is a variety of carrot grown in northern India which is pinkish red in colour, similar to a raspberry. It is unknown beyond Central Asia, but its popularity is growing.

Remember our mothers used to tell us that carrots would help us see in the dark? This story was spread by the British Royal Air Force, during the Battle of Britain, to cover up their fighter pilots’ successful use of the (then) new radar technology. British fighter pilots ate lots of carrots, so it was said, and could see better in the dark and successfully engage with the enemy. This story actually built on existing German folklore.

A lack of vitamin A in the diet does affect eyesight, including night vision, and adding vitamin A back into the diet counteracts this. 100gms of carrots contains a vitamin A equivalent of 93% of the daily requirements.

Vitamin B3 – Niacin, Nicotinic acid

Vitamin B3 is a water-soluble vitamin. B3 works in conjunction other B group vitamins and Vitamin C. It is very easily absorbed by the body.

 

Functions
Vitamin B3:

• Is essential for energy production
• Helps maintain mental alertness
• Assists nervous function
• Aids in enzyme production

Sources of Vitamin B3:

• Meat
• Fish
• Poultry
• Dairy
• Whole grains
• Eggs
• Nuts
• Yeast
• Legumes

Deficiency symptoms:

• Anxiety
• Restlessness
• Depression
• Fatigue
• Loss of appetite
• Skin inflammation
• Indigestion
• Dizziness

 Niacin is easily lost when food is cooked in water. Alcohol consumption or a lack of protein in the diet may reduce the amount of niacin in the body.

 

If you are under fifty years of age, and eating a varied selection of foods from all the food groups, then you are unlikely to need vitamin supplements. Always check with your doctor before taking supplements of any kind. An excess of any vitamin can have unpleasant side effects. The water soluble vitamins are readily excreted in urine, so toxicity is rare.

 

Vitamin B2 – Riboflavin

Vitamin B2 is a water-soluble vitamin. B2 works in conjunction with other B group vitamins, Vitamin C and iodine. It is very easily absorbed by the body.

 

Functions
Vitamin B2:

• Is essential for growth
• Is used in red blood cell formation
• Activates B6
• Helps produce niacin
• Aids the absorption iron
• Is an anti-oxidant
• Maintains mucous membrane in the digestive tract
• Contributes to healthy eyes, skin, hair and nails

 

Sources of Vitamin B2:

• Meat
• Fish
• Poultry
• Dairy
• Green leafy veg
• Whole grains
• Eggs Nuts
• Cheese
• Legumes

 

Deficiency symptoms:

• Bloodshot or sensitive eyes
• Cracked lips
• Mouth sorea
• Split nails
• Skin rashes

 

Riboflavin is manufactured by the intestinal flora as well as being available from food. However, very little is stored so a constant supply is necessary. Being water soluble, B2 is quickly and easily flushed out of the system.

 

If you are under fifty years of age, and eating a varied selection of foods from all the food groups, then you are unlikely to need vitamin supplements. Always check with your doctor before taking supplements of any kind. An excess of any vitamin can have unpleasant side effects. The water soluble vitamins are readily excreted in urine, so toxicity is rare.

 

Vitamin B1 - Thiamin

Vitamin B1 is the first of the water-soluble vitamins. B1 works in conjunction with the rest of the B group vitamins and manganese.

Functions
Vitamin B1:
Contributes towards a healthy central nervous system
Is involved in digestive functions
Aids in carbohydrate metabolism
Is an anti-cancer agent
Is present in the myelin sheath surrounding all nerves

Sources of Vitamin B1:
Pork and ham
Offal meats
Seafood
Legumes
Wholegrains
Nuts
Sunflower seeds
Brown rice
Soya
Yeast
Prunes
Raisins
Potatoes
Egg yolk

Deficiency symptoms:
Beriberi
Fatigue
Loss of balance
Tingling hands
Cold feet
Poor memory and mental confusion
Muscle degeneration and weakness

Very little vitamin B1 is stored in the body, and depletion can occur within fourteen days. Thiamin is destroyed by cooking and refining of foods.

If you are under fifty years of age, and eating a varied selection of foods from all the food groups, then you are unlikely to need vitamin supplements. Always check with your doctor before taking supplements of any kind. An excess of any vitamin can have unpleasant side effects. The water soluble vitamins are readily excreted in urine, so toxicity is rare.

Vitamin K

Vitamin K is the last of the four fat-soluble vitamins; that means that, as with vitamins A, D and E, there must be some fat in your food for this vitamin to be absorbed. Vitamin K has 5 variants – K1 phylloquinone and K2 menaquinone occur naturally. K3, K4 and K5 are synthetic.

 

Functions
Vitamin K:

• Aids in blood coagulation
• Is necessary for fat digestion
• Promotes calcium deposits in bone
• Prevents bone de-calcification
• Prevents calcification of arteries

 Sources of Vitamin K:

• Liver
• Green leafy vegetables
• Alfalfa sprouts
• Peas
• Potatoes
• Kiwi fruit
• Tomatoes
• Cheese
• Soya beans

 Deficiency symptoms:

• Nose bleeds and gum bleeding
• Diarrhea
• Anemia

The average diet is not usually lacking in Vitamin K. Stringent dieting, bulimia, alcoholism and recent abdominal surgeries may cause a deficiency. People with cystic fibrosis, osteoporosis and coronary heart disease and those taking anticoagulants may also be at risk.

 

Always check with your doctor before taking supplements of any kind. An excess of any vitamin can have unpleasant side effects.

 

Vitamin E: Tochopherol

Vitamin E (along with A, D and K) is a fat-soluble vitamin; that means that there must be some fat in your food for this vitamin to be absorbed. Vitamin E coats each and every cell membrane..

 

Functions
Vitamin E:

•  Is an antioxidant
•  Protects cell membranes
•  Lowers cholesterol
•  Protects against heart disease
•  Improves fertility
•  Aids with the absorption of Vitamin K

Sources of Vitamin E:

•  Flax seed oil
•  Grape seed oil
•  Green leafy vegetables
•  Whole grains
•  Nuts
•  Avocado
•  Egg yolk

 Deficiency symptoms:

•  Cold hands and feet
•  Easy bruising
•  Slow wound healing
•  Loss of muscle tone
•  Slow reflexes

 (Of course these symptoms may result from something other than Vit.E deficiency. Don't immediately reach for a supplement! Always check with your doctor before taking supplements of any kind. An excess of any vitamin can have unpleasant side effects.)

 

Vitamin D: calciferol

Vitamin D (along with A, E and K) is a fat-soluble vitamin; that means that there must be some fat in your food for this vitamin to be absorbed. Vitamin D has synergy with calcium, phosphorous and magnesium.

Functions
Vitamin D promotes:

• Calcification of teeth and bones.
• Calcium absorption by the blood.
• Healthy eyelashes
• Influences absorption of phosphorous.
• Is said to inhibit breast cancer, and is thought to be useful in the treatment of prostate cancer.

Sources of Vitamin D:

• Fish oils
• Flax seed oil
• Green vegetables
• Egg yolk
• Yeast
• Fortified milk
• Sunlight

Deficiency symptoms:

• Rickets
• Dental cavities
• Osteoporosis
• Arthritis
• Excessive sweating

(Of course these symptoms may result from something other than Vit.D deficiency. Don't immediately reach for a supplement! Always check with your doctor before taking supplements of any kind. An excess of any vitamin can have unpleasant side effects.)