Vitamin benefits are substantial. From multi vitamins that offer our body all of the missing nutrients we do not get from eating the wrong foods, to supplements that boost energy, stave off disease, increase libido, and build our immunity. There are many different vitamin benefits.
Most doctors will advise you to take a multivitamin supplement. A multivitamin supplement gives us the nutrients we lack in our daily diets. Many of us do not get the proper vitamins that are derived from certain foods for a variety of reasons. In the world of today, everyone is in a hurry and many of us do not eat right. In addition, many essential vitamin benefits are derived from foods that certain people do not like to eat. Our body still needs these vitamins, however, so taking a supplement is one good way to get the nutrients needed without having to eat foods we do not like.
Vitamin benefits vary as do the different types of vitamins themselves. Vitamin A, for example, has many different benefits. It is shown to be a proven antioxidant and can protect against cancer. Vitamin A is also very useful in curing skin disorders, such as acne. It can even reverse cornea damage in some people.
Foods that are high in Vitamin A contain carrots, broccoli, dairy products, greens, peaches, liver, cherries and squash. When taking Vitamin A, one must be careful about overdosing on this vitamin. Symptoms of a Vitamin A overdose include nausea, vomiting, dry skin and fatigue and may even include hair loss.
Another essential vitamin that provides wonderful vitamin benefits is Vitamin B-1. The vitamin benefits of B-1 include helping with respiratory disorders, acne, fatigue, weakness and effectively fighting off many different diseases. Foods that are high in Vitamin B-1 include broccoli, cauliflower, nuts, eggs, rice, asparagus, turkey, peas, and parsley to name a few.
Vitamin benefits derived from Vitamin B-2 include aiding the body during pregnancy as well as healing wounds and mouth irritations. Many women who become pregnant suffer from anemia and for this reason, Vitamin B-2, along with iron supplements, helps them avoid some of the fatigue that often accompanies the condition. If you have cracked lips, burning eyes, hair loss or insomnia, you may be suffering from a lack of Vitamin B-2. Speak to your doctor about your symptoms as a Vitamin B-2 supplement may be the answer to your problems.
Vitamin B-3 controls cholesterol levels and is used in combination of other medications to treat cardiovascular disease. Vitamin B-3 contains Niacin which has also been used to treat schizophrenia. If you are suffering from fatigue, insomnia, depression or poor concentration, you may have a Vitamin B-3 deficiency. Vitamin benefits from Vitamin B-3 are many and this is one nutrient that you do not want to do without.
Vitamin benefits from Vitamin B-4, which is adrenine, include alleviating fatigue, strengthening the immune system and balancing blood sugar. This vitamin helps with low blood sugar, anemia, allergies, infections, constipation and also stunted growth. Children who do not appear to be growing at a normal rate are often injected with Vitamin B-4 injections. Recent studies have indicated that Vitamin B-4 can help with cancer.
Vitamin B-5 is widely available in most of our foods and actually converts fats and carbohydrates to energy and protein. Vitamin benefits from B-5 are used in post surgical procedures as well as by those who suffer from obesity. Too much of this vitamin, however, can produce diarrhea.
Vitamin benefits from Vitamin B-6 also help convert protein and carbohydrates to energy and helps with anemia and depression. If you are suffering from depression, nausea, vomiting and even symptoms of PMS, ask your doctor about taking a vitamin B-6 supplement that may alleviate your symptoms.
Vitamin B-8 is found in liver, yeast, nuts, chocolate, chicken, eggs, mushrooms, salmon, grains and cauliflower. The vitamin benefits of B-8 are needed for growth as well as the central nervous system and skin and bone marrow. In some cases, Vitamin B-8 is used to treat certain skin disorders.
Many women who are thinking about becoming pregnant are now advised to take Folic Acid, which is found in Vitamin B-9. It is believed that the vitamin benefits of B-9 can prevent birth defects as well as treat anemia. It is advised that women begin taking supplements of this vitamin prior to becoming pregnant.
Vitamin B 10, which is Paba, is not really considered a vitamin, but is used as a sunscreen and is essential for those who wish to avoid the ultraviolet rays in the sun that can cause skin cancer. Vitamin B 10 is not used orally, but directly on the skin. Years ago, Vitamin B 10 was used to fight rheumatic fever.
Vitamin benefits from Vitamin B-12 include relief from menopause as well as anemia. It is also believed that one of the vitamin benefits of B-12 can cure warts. People who are suffering from lower back pain, mental problems, memory loss, weakness and fatigue may actually have a deficiency in Vitamin B-12. A simple blood test to measure the levels off this vitamin in your body can determine if you are indeed suffering from such a deficiency and the solution can be easily remedied with a supplement.
Clearly there are many different Vitamin Benefits from the many different types of Vitamin B. Many people take a Vitamin B complex to alleviate confusion over which vitamin B they should take. A vitamin B complex has many vitamin benefits and is usually the best choice for those who want to make sure they are getting plenty of the essential vitamins found in the B vitamins.
Vitamin benefits from Vitamin C are many. This essential vitamin is proven to ward off colds, prevent some cancers and heal wounds. Vitamin C is a powerful antioxidant and many people swear that by taking Vitamin C, they actually ward off colds. Toxicity from vitamin C is rare as it would take very large doses to cause harm. However, excessive use of vitamin C can produce a false positive in a urine glucose test.
Vitamin D is often found in dairy products and is known to promote strong bones and teeth. It is also essential in the prevention of osteoporosis, and most post-menopausal women are advised to take supplements of Vitamin D to ward off this crippling disease.
Vitamin benefits from Vitamin E range from repairing skin, reducing smoking lung damage and helping with drug therapies for those undergoing cancer treatment. People who have deficiencies of Vitamin E may experience muscle weakness, anemia, increased infections and even fibrocystic breast disease.
Vitamin K is useful in controlling blood clots. This vitamin is found in many foods and is rarely toxic, even if taken to great extremes. Most vegetables contain this valuable vitamin.
Vitamin benefits vary from treating skin diseases, preventing sunburn, curing colds to preventing cancer. Before beginning on any vitamin regiment, consult with your physician. In many cases, a good multivitamin may be all you need to make sure that your body is getting the right amount of the valuable properties found in the above mentioned vitamins.
Don't mistake this mineral for magnesium...it has a whole host of different benefits for you. It's name sounds similar to magnesium, and it's a trace mineral (meaning you only need a little bit for good health) so it is often overlooked in school, and on the nutrition facts label. What does manganese do for you, and what foods can you eat to get more of it? Once you find out the answer to the first part of the question, you'll really want to know the answer to the next, so use this article to improve your meal plan with manganese and all of its benefits now.
Manganese is a trace mineral. It is actually a metal, on the periodic table of elements. (Eating a metal? Of course, copper and iron are also on the periodic table, and necessary for good health because the body cannot make it.) Plants use their roots to take up this mineral from the soil in very small amounts. You don't need a whole lot of it to get nutritional benefits from it.
First, it can help with libido, as it is a component of several hormones as well as connective tissue formation and good brain and nerve function. (All three of these are inter-related, to get a good result, you need to boost all 3 at once) It helps with bone-building (and is stored in bone tissue), it helps blood to clot properly, and fats with carbohydrates to be metabolized more efficiently. Manganese is also a part of anti-oxidant enzymes (these fight free-radical damage that leads to signs of premature aging) and studies are being done to see if it helps with inflammation fighting enzymes to calm arthritis symptoms.
Are people getting enough manganese?
You hear of vitamin or mineral deficiencies all the time in the news. Fear of skin cancer leading people to hide indoors all the time & not expose themselves to even a little sunlight for vitamin D. Ignoring leafy greens leading to vitamin A, or C deficiency, and more. The main culprit of any deficiency of manganese is generally the lack of whole grains. With refined white bread, crackers, cookies with white flour, bleached flour, and more being an easy modern option, it's also easy to miss out. Studies suspect up to 37% of people might have a slight deficiency.
Strike a balance- It's important
Too much of anything tends to be no good. It's the same way with this trace mineral. You only need a little bit for benefits, and too much is unhealthy. Just like too much magnesium can cause bowel trouble, too much vitamin c can cause stomach irritation, so too can manganese if you get too much. So, the safest way to consume the right amount is in the diet. Manganese containing foods have low, easily absorbable levels. Unless you're diagnosed deficient by a doctor, its best to stay away from supplements, since this is only a trace mineral. Plus, it's easy to eat the right foods when you know the following facts.
There are plenty of tasty options for manganese
Sure, whole grains like bulgur wheat, wheat germ & buckwheat have it...but you've got tastier (and more common) choices too. How about tropical pineapple? Making morning fun with a breakfast of overnight oats (far from oatmeal, this breakfast treat can be flavored like anything, from PB&J to pumpkin pie, and beyond--recipes are just an internet search away) Adding crunchy nuts and seeds to salads, yogurt, enjoying tahini, chili powder and even cloves will provide it. If that's not satisfying your sweet tooth though, you'll be glad to find it's in dark chocolate too. On the savory side, mussels, clams and oysters have it, but so does edamame, the roasted soybean.
But which food has 30% of your daily amount in just 1 ounce?
That's the chia seed, and it has one more important fact in store: it tastes like nothing. You can't hate it if it has no flavor. This also makes it super easy to add to lots of things you already like to eat. You can stir tiny seeds into yogurt, smoothies, and salad dressing. You can sprinkle flavor-free chia into your sandwiches, over your pasta, and even bake it into your cookies, cakes and breads. You don't need whole grain everything when you've got seeds on your side. It can even be stirred into drinks like your favorite iced tea or lime-aid (chia-fresca) Unlike adding bulgur wheat or wheat germ, chia doesn't tend to change the texture of foods, either.
This seed also comes with some very important bonus benefits. There's more calcium by weight than milk, plus trace mineral boron so that you get the triple-combo of bone-building power nutrients. There's healthy omega 3 oils, complete protein, and b vitamins. You also get two kinds of fiber to help improve digestion & feed beneficial bacteria.
Now that you know about manganese and its benefits, as well as where to find it, you can look for fun ways to add these foods to your menu. Life's not all leafy greens and whole grains when you know you can get it in popular nut butters too like almond...and even famous hazel-nut-spread. Pineapple can contribute to some really super tasting health smoothies, and oats are amazingly versatile for breakfast and dessert. Being able to select chia seeds is important too, because they're the food that goes with anything and is available year-round. It's also great because you don't even have to know how to cook anything to use them, if you can sprinkle or stir, you can get the benefits. In the internet age of recipes at your fingertips 24/7, eating healthy can be delicious and fun too when you find the right recipes and you know which nutrients you're going for.
Have you ever had this happen to you? You head out the door for your 5 mile run. From the first step, you're feeling draggy - it's a chore to get one foot in front of the other. Your energy level is at rock bottom. Finally, you turn around early and call it quits after 2 miles.
Your problem could be iron deficiency. This is fairly common among all runners - especially women runners. Studies have found that most athletes are iron deficient. And iron is something that all runners need. Runners have increased blood volume and deplete the iron they have stored fasted than non-runners.
Iron binds with hemoglobin, the protein in red blood cells that transports oxygen to the muscles. Hemoglobin carries oxygen from the lungs to the muscles. If your hemoglobin level is low, less oxygen reaches your muscles.
Insufficient iron means fewer red blood cells, which translates into less energy. Iron is also important to fighting infection and in producing energy from your food. If your iron levels are low, you may be prone to illness and unable to use all the energy available in your body.
Another way that runners lose iron is through their foot strike. Foot strike damage to red blood cells in the feet is caused by running on hard surfaces. It's not a big deal for most runners, but for heavier runners or runners that run high mileage on asphalt - it can be.Iron is also lost through sweat. Heavy sweating - and I certainly do when I run, can lead to iron deficiency.
But, the good news is that you can avoid problems with low iron. You can prevent iron deficiency by eating at least 3 ounces of lean, red meat a few times during the week. Red meat is a great source of iron. Also, iron-fortified cereal and nuts are high in iron.
Eat or drink something that is rich in Vitamin C with your meals, such as melon, strawberries, broccoli, cabbage, apricots, tomatoes. Foods that are rich in Vitamin C help with iron absorption.
Another thing that you can do is to cook in cast-iron cookware. This especially helps if you are cooking something acidic - such as spaghetti sauce.
A lack of iron will have an immediate negative effect on your running performance. Fortunately, iron depletion and iron deficiency can be corrected, and, by following a few simple dietary principles can be prevented altogether.
Run Happy! Judy