|The Lounge | Champions | The Wire | Schedule | Audio | Arcade | The Top Ten | Historical | Email | Video|
Dietary Sources of Vitamins and Minerals
Whenever possible, we should try to get our antioxidants and other essential vitamins and minerals through our diet. A proper diet is necessary to offset the signs of aging and the foods listed here tend to be healthier than a burger and fries.
However, it is not always possible to eat enough of the foods in the proper form, e.g. raw, and we never know if the food in question has enough of the essentials we need (maybe due to soil depletion) so taking supplements is still necessary.
Here is the list of dietary sources. Try to include some of the foods missing from your diet right now in your meals. You will find that many of these foods contain more than one essential vitamin or mineral and in many cases contain quite a few nutrients.
Also note that some substances, such as Alpha Lipoic Acid and Acetyl L-Carnitine, have no specific dietary sources and must be taken as supplements, although someone with a healthy diet, concentrated on the foods listed here is not likely to have a deficiency.
Dietary Sources for Antioxidants and Vitamins
Vitamin A: liver, dairy products, darkly colored fruits, leafy vegetables (broccoli, spinach, kale, watercress), red bell peppers, halibut and cod.
Vitamin B Complex: brewer's yeast, wild Alaskan salmon, raw nuts (almonds, walnuts, hazelnuts, sunflower seeds), beans (pinto, soy, black, lentils, chick peas, kidney), dairy products (yogurt, milk, cottage cheese - preferably low-fat), vegetables (asparagus, avocado, cauliflower, spinach), chicken and turkey breast, melons and oranges.
Vitamin C: citrus fruits, tomatoes, bell peppers, broccoli.
Vitamin D: fortified milk, salmon, mackerel, sardines, eel, fish oils such as cod liver oil, egg yolk.
Vitamin E Complex: vegetable oils, nuts (hazelnuts, pecans), wheat germ, green leafy vegetables, fortified breakfast cereals, olives and asparagus.
Astaxathin: wild Alaskan salmon, rainbow trout, shrimp, lobster and crabs.
Co-enzyme Q-10: small amounts in oily fish such as sardines. Best taken as a supplement.
DMAE: Fish, especially wild Alaskan salmon.
L-Carnitine: dairy products, meats.
Lycopene: red fruits and vegetables (watermelon, tomatoes)
Lutein: green leafy vegetables (kale, turnip greens, collard greens, spinach, broccoli), eggs, oranges and orange juice, papayas and tangerines.
Green & White Tea: prepare according to package directions and drink in place of coffee, black tea or soda.
Dietary Sources for Essential Minerals
Calcium: diary products (milk, cheese, yogurt), wheat germ, green leafy vegetables (kale, collard greens, turnip greens, broccoli), seeds and nuts, tofu, sardines and salmon.
Chromium: calves liver, brewer's yeast.
Magnesium: nuts (almonds, peanuts), oatmeal, tofu, avocados.
Selenium: fish, poultry, nuts and garlic.
Zinc: fish, poulty, nuts and oatmeal.
As you can see, wild salmon is enriched with many important antioxidants, vitamins and minerals. For those of us who do not live in the Pacific Northwest, this is hard to find. Even there it is seasonal.
Antiaging starts from the inside out. Work these foods into your diet and you will be obtaining their antiaging and antidisease benefits naturally.
This article is for informational purposes only. It does not purport to offer medical advice.
Jean Bowler is a life long fitness freak. She was a ballet dancer and teacher, a private fitness trainer and more. Visit her site, http://www.ageless-beauty.com for advice on diet and nutrition, skin care and more.
How to Substitute Fat in Your Everyday Diet
Fat is a nutrient that is a contributor to the increasing problem of obesity in the world today. It's stored in the fat cells of the body.
You Are What You Eat, Do You Dig Your Grave With Your Tongue? Boost Your Immune System
I know that the headline is a oldie, but it really is a goodie and is so very true of most of us, in this age of fast takeaway foods giving us all the foods that we should not be eating if we wish to maintain good health. What you must do is have natural nutrition that will boost your immune system.
The Ins and Outs of Proper Nutrition
Secretly we all want just a few things in life, none theleast of which is to live a life that is healthy andenergetic. One way to accomplish this is to eat a wellbalanced diet that fuels the body to take on life'schallenges.
Brain Foods Make You Think Differently for Back-to-school
Students might start thinking a little differently, once they learn about brain foods, and how they can help their concentration and make their school work easier.The most important meal of the day is breakfast.
Stress and Aging - Human Growth Hormones
Modern life can be stressful. There are so many concerns that you have to worry about like work, family, relations, and other activities.
Green Tea and Cholesterol Facts
A green and lush oasis in the middle of a scorching dessert. A cool breeze on a hot summer night.
The Minefield Of Eating Out On A Gluten Free Diet
Eating out when you are on a restricted diet always has the potential for difficulty. Only yesterday I was reminded of this when we went out for a late Sunday meal.
The Meat You Eat: How Corporate Farming Has Endangered Americas Food Supply
Factory FarmingThe big names in American agriculture would like you to believe that your strip steak, salmon filet, scrambled eggs and bacon came from healthy, happy animals raised on good, old-fashioned family farms. But, as more Americans are coming to realize, behind those perfectly cellophane-wrapped meats, bright white eggs and plastic milk gallons are tales so gruesome and downright shocking that it's a surprise Hollywood has yet to make it a movie about it.
Feeling Tired? No Pep & Zing? Tap Into Breakfast Smoothies!
I'm 40-something years old, and for 40-something years breakfast has been a pain. Some of my earliest memories are getting ready for school with my mother insisting I eat a bowl of cereal.
Immunity and the Immune System
Since the 1930's the western diet has dramatically changed. This change is due to the change in farming from the natural farming process which has developed over 1000's of years to a modern scientific farming which has changed farming into an industry.
Odd Fact or Oxymoron: Learning How To Cook Will Help You Drop a Few Pounds and Gain a Few Friends
Finding simple ways to reduce my waistline is always a personal objective. I am by no means a health expert, and I have not always been too concerned with what I put into my body.
Food Selection for Gastric Bypass Patients
Dieters who dejectedly complain they are figuratively "stuck" with their excess fat may be surprised to learn there is a scientifically-accurate truth to their statement. Fat cells -- which are created when the body is unable to convert excess calories to energy -- are permanent.
Benefits of a Variety of Fruits and Vegetables
We know we need to eat a minimum of 5 servings of fruit and vegetables everyday. Actually now, to prevent cancer, 8 to 13 servings per day are recommended.
Eating Healthy in a Time-Starved World
Americans are literally running out of time. Achieving a work-life balance, which is still a luxury for tens of millions of working parents, has been overtaken by an even greater demand: a work-life-nutrition balance.
Help Your Heart Grow
I turned into my parents' driveway in Maryland and parked the car. Before I could even step out and close the door, Mom flew out of the backyard, gesturing frantically.
Fighting Burn-out: Natural Help For Stress, Fatigue and Adrenal Insufficiency
The adrenal or "stress glands" are small, triangular shaped glands located on the top of the kidneys. Their function is to prepare the body's resources to run or fight through the releasing of specific hormones.
How to Have Great Sex - Nutrition and Foods That Create Passion
Is the thrill gone? Has the thrill gone out of your love life and sex. Do you just spend boring evening after boring evening together watching the prime time TV lineups.
Mannatech's patent-pending glyconutrients complex, Ambrotose, is perhaps the greatest wellness discover in the last 50 years. By understanding it, you are in a better position to help others realize that they too would have this phenomenal nutrient Ambrotose complex working on their behalf as well.
Artificial Sweeteners - Are They Safe?
To research the health risks Sweet 'N Low and other artificial sweeteners I examined both sides of the story. There seems to be no neutral position on any of these sweeteners.
An Open Letter to Mankind
In the last twenty years, a huge and growing body of research has been carried out into the role of the sugars that are an essential part of glycoproteins. These sugar-protein complexes are the building blocks of our immune system, and are the method by which cells "talk" to each other.
Section Site Map - Submit News - Feedback - Comments - Advertise with Us
Copyright © 2006 Luminati Inc. All rights reserved.