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Foods for a Healthy Mind and Body
The foods we eat are the basic and best source of our vitamins, minerals
and other natural food factors. When provided in adequate amounts, these
nutrients help to keep us in good health, acting as the building blocks
of every cell and tissue within us and maintaining the normal function
of each intricate system and organ. Fruits, vegetables, wholegrains,
nuts and seeds provide the most concentrated, nutrient rich goodness.
We should always insist on the highest quality and freshness, remembering
that what we put into our bodies will ultimately determine the state
of our health.
Foods for a Healthy
Mind and Body.
Vitamin
A
Helps maintain healthy eyes, skin, hair, mucous membrane. SOURCES
- Fish liver oils, kidney, betacarotene as in dark green leafy vegetables,
and yellow / orange fruits and vegetables.
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Vitamin
B1
Helps maintain the normal health of the heart, brain and nervous
system. Helps maintain normal red blood cell levels. SOURCES -
Whole grains, wheat germ, nuts, liver and legumes.
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Vitamin
B2
Helps maintain normal health of the eyes, skin, nails and hair.
SOURCES - Avocado, milk and dairy products, organ meats and yeast.
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Vitamin
B3
Helps maintain the normal health of the nervous system, and
circulatory system. Needed for protein and carbohydrate metabolism and
energy production. SOURCES - Almonds, salmon, chicken, sardines,
peanuts and eggs.
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Vitamin
B5
Helps maintain the normal health of the nervous system. SOURCES
- Avocado, Royal Jelly, wholegrain cereals.
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Vitamin
B6
Helps maintain the normal health of the nervous system brain,
normal reproductive processes. SOURCES - Brewer's Yeast, oatmeal,
offal, legumes, egg yolk.
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Vitamin
B12
Helps maintain normal blood. SOURCES - Liver, kidneys,
brain, meat, egg yolk, synthesised by "friendly" internal bacteria.
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Folic
Acid
Helps maintain healthy skin and hair. SOURCES - Leafy
green vegetables legumes asparagus, broccoli, cabbage oranges and whole
grains.
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Choline
Bitartrate
Helps mountain the normal health of the liver, gallbladder
and kidneys. SOURCES - grains, legumes, egg yolk, whole grains.
liver and soy.
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Inositol
Helps maintain the normal functions of the liver, nervous system, hair
and skin. SOURCES - Citrus fruits, whole grains, nuts. seeds and
legumes.
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Vitamin
C
Helps maintain a healthy immune system. Used in the production of collagen.
Helps maintain healthy bones, cartilage and teeth. SOURCES - Citrus
fruit, peppers, raw cabbage, pineapple potatoes, parsley and rosehips.
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Vitamin
E
An antioxidant that helps maintain the integrity of the body cells. Maintains
healthy circulation and muscle function, including the heart. SOURCES
- Beef, corn, almonds, egg yolks, nuts, sunflower seeds, wheat germ.
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Calcium
Helps maintain strong healthy bones and teeth. Aids normal
heart action. Assists normal health of the muscles and nervous system.
SOURCES - Dairy products, almonds, sardines, egg yolk, soy beans
and molasses.
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Chromium
Assists the body's utilisation of sugar. Helps transfer glucose
from the blood to the cells. SOURCES - Oysters, egg yolks, peanuts,
grape juice, cheese, wheat and yeast.
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Iron
Carries oxygen to the body cells via the blood. SOURCES - Liver,
beef, oysters, kelp, pumpkin seeds and molasses.
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Magnesium
Helps maintain health muscles, arteries and bones. Assists the normal
function of the heart, muscles and nervous system. A catalyst in energy
production. SOURCES - Almonds, cashews, soya beans, parsnips, wholegrain
cereals and Brewer's Yeast.
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Manganese
Assist the normal health of the nervous system. Assists normal co-ordination
between the brain, nerves and muscles. SOURCES - Sunflower seeds,
coconuts, pecans, walnuts, almonds, corn and olives.
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Potassium
Assists the normal function of the nervous system, helps maintain correct
acid / alkaline balance in blood and tissues. SOURCES - All vegetables,
citrus fruits, apricots, bananas, potato nuts, sardines and avocado.
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Silica
Helps maintain healthy hair, skin and nails. SOURCES - Horsetail
plant, oats, wholegrain cereals, barley, root vegetables.
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Zinc
Helps maintain normal reproduction, healthy immune function
and healthy skin.SOURCES - Oysters, herring, beef. liver, sunflower
and pumpkin seeds, milk and ginger.
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Especially
Important to Females
Folic
Acid
Useful before conception and and the early months of pregnancy to help
prevent neural tube defects such as spina bifida in the developing foetus.
SOURCES - Leafy green vegetables, legumes, asparagus, broccoli,
cabbage, oranges and whole grains.
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Calcium
Needs increase during pregnancy, lactation and to prevent osteoporosis.
SOURCES - Dairy products, almonds, sardines, egg yolk, soya beans
and molasses.
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Iron
Needs increase during menstruation and pregnancy. SOURCES
Liver, oysters, kelp, pumpkin seeds, molasses and beef.
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Especially
Important To Males
Zinc
Helps maintain
the normal function of male glands including the prostate.SOURCES
- Oysters, herring, beef, liver, sunflower and pumpkin seeds, milk and
ginger.
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