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………………………………… Vitamins, Minerals & Antioxidants - 101 Guide ……………………………………………. vi·ta·min noun Any of a group of organic compounds that are essential for normal growth and nutrition and are required in small quantities in the diet because they cannot be synthesized by the body. Vitamins can be either water soluble or fat soluble meaning they either need water or fat to be digested and absorbed. Water soluble include (all are B-vitamins expect for vitamin C): Vitamin C Thiamin Riboflavin Niacin B6 B12 Folic Acid Biotin Pantothenic acid Fat soluble include: Vitamin’s A, D, E and K Vitamin A Active form is retinal Also found in inactive form, which is activated by the body. This form is carotene (i.e. beta carotene found in carrots.) Vital for vision especially night vision Needed for repair for tissue and bone Involved in reproduction and fetal development Helps immune system function Food sources include – whole eggs, dairy, beef liver, dark green vegetables, yellow/orange colored vegetables B-Vitamins Group of vitamins involved in turning the food we eat into useable energy by the body Include thiamin, riboflavin, niacin, B6, B12, folic acid, biotin, pantothenic acid Some B Vitamins work solely to turn the food we eat into useable energy. Others have additional roles: o Thiamin (B1) assists the nervous system, heart muscle and regulates appetite. o Riboflavin (B2) plays a role in mucous membrane formation and skin formation. o B6 helps maintain normal homocysteine levels in the blood, which is an amino acid that helps reduce the risk of heart disease o Folic acid (B9) helps form brain and spinal cord during fetal development and is involved in cell division and red blood cell formation B vitamins are widespread in the food supply. Found mostly in green vegetables, meats, dairy and fortified foods. B12 is the only B Vitamin not found in plant foods and therefore needs to be supplemented for those who are vegan. Vitamin C Aka Ascorbic Acid Funtions as antioxidant Assists formation of collegen Needed for sound healing Decreases risk of cancer and heart disease Found in fruits, vegetable especially citrus, bell peppers, kiwi, broccoli, strawberries, tomatoes, watermelon, potatoes, bananas and carrots. Vitamin D Technically a steroid hormone Controls the expression of over 1,000 genes! Knowns as the sunshine vitamin because we can synthesize it from sun exposure Helps maintain a healthy weight Critical to brain function and preventing depression Needed for calcium absorption Helps maintain bones and teeth Prevents rickets and osteoporosis Assists in immune function, cell growth and fetal development Lately has been shows to reduce risks for some cancers Found in fatty fish, cod liver oil, dairy that has been fortified, egg yolks and beef *Vitamin D is easily tested by your doctor. Vitamin E Acts as an antioxidant Contributes to immune function and DNA repair Sources include vegetable oil, nuts, beans, whole grains and fortified cereals Vitamin K Plays an essential role in blood clotting Main source is green leafy vegetables, cabbage, beef liver min·er·al noun a solid inorganic substance of natural occurrence. Minerals and trace elements represent less than one half of one percent of the total nutrients we consume every day. Yet, without them, our bodies would be unable to function. Minerals balance and regulate our body chemisty, build teeth and bones, help efficiently metabolize nutrients, and provide antioxidant support. Many vitamins and enzymes also need a mineral co-factor to function properly. Each mineral plays many roles in the body. Major Minerals Include: Calcium Phosphorus Potassium Sodium Chloride Magnesium Sulfur Trace Minerals Include: Iron Iodine Zinc Chromium Selenium Copper Manganese Fluoride* Calcium Involved in bone and teeth structure Aids in muscle contraction, blood clotting, blood vessel contraction and dilation Found in dairy foods, dark green vegetables, seaweeds, canned fish with edible bones, soy, sesame, almonds, fortified foods Fluoride Still debate in the medical field about safety Plays role in bone health Prevents tooth decay and cavities Found in fortified tap water, tea and seafood Fortified toothpaste Iodine Needed for thyroid function Found in iodized salt, seafood, sea vegetables (kelp) and supplements Iron Needed for the formation of hemoglobin in the blood and myoglobin in muscle, both of which are oxygen-carrying cells Sources include red meat, organ meats, fish, poultry, eggs, beans, lentils, leafy vegetables, dried fruits, and enriched grains We absorb animal form better than plant form. Vitamin C source improves absorption of plant form Magnesium Assists in nerve and muscle function Regulates muscle contractions and blood clotting Maintains bones and teeth Helps prevent constipation Sources include green leafy vegetables, legumes, nuts, seeds, whole grains Phosphorus Required for bone and tooth structure Part of DNA Found in most foods including animal and plant Potassium Maintains water and electrolyte balance Helps control activities of heart, muscle and nervous system Present in almost all animal and plant foods Selenium Functions as antioxidant Helps prevent some cancers Found in meat, chicken, fish, seafood, brazil nuts, grains, garlic, mushrooms Sodium Regulates water and electrolyte balance Required for nerve and muscle activity Maintains regular acid/base balance Found in table sale, soy sauce, milk products and sea vegetables Zinc Assists in the activity of numerous enzymes Essential to immune function and would healing Aids in DNA synthesis and reproduction Maintains sense of smell and taste Food sources include meat, poultry, seafood, eggs, dairy, whole grains, fortified cereals and legumes an·ti·ox·i·dant noun a substance that inhibits oxidation, especially one used to counteract the deterioration of stored food products Cell-damaging oxidative stress is caused by free radicals that come from normal cellular metabolism, exposure to pollution and toxins, stress, and poor diet and lifestyle habits. Free radicals attach our cells, gradually chipping away at their integrity resulting in an eventual decline in health. Antioxidants neutralize the activity of free radicals to protect the integrity of our cells, which impacts every party of our body. Free radical sources: Sun (UV Light) Pollution Excessive Exercise Stress Unhealthy Foods Antioxidants include Vitamins A,C & E, along with Selenium and many other plant compounds, such as Carotenoids, Flavonoids, and Anthocyanins. So what do you need? >>>>>>>>>>>>>>>>>>>>> Molly’s Basic Supplement Recommendation ………………………………….. USANA Essentials Multivitamin Meg Antioxidant Provides a comprehensive spectrum of vitamins and antioxidants to support long- term health and well-being.* This exclusive formula also contains USANA's patented Olivol®, making it among the most powerful and complete vitamin and antioxidant formulas available on the market. Chelated Mineral Is a comprehensive science-based mineral supplement designed to be taken with Mega Antioxidant for benefit. Together, these two products compose the USANA Essentials™ for all adults. BiOmega Ultra-pure fish oil supplement provides advanced levels of EPA and EHA (two omega-3 fatty acids) to support cardiovascular and joint health.* Proflavanol C100: Is a unique bioflavonoid supplement that combines the powerful antioxidant defense of grape-seed extract with high- potency vitamin C. Working together, these two ingredients provide excellent support for the immune and circulatory systems, and help maintain skin’s firmness and elasticity. Proflavanol C200 is just that, twice the goodness of PC100. USANA Probiotic: Your gut is home to trillions of bacteria called your gut flora. In fact, you have more bacteria in your belly than you have cells in your body. These little guys are responsible for making vitamin K and some B vitamins, breaking down fiber and producing enzymes, hormones and antibodies out bodies need. The good bacteria in your gut feed on fiber, while the bad guys feed on sugar, yeast and stress. Eating a healthy diet & probiotic-rich foods, and taking your probiotic supplement will help you maintain a healthy balance of your gut flora. USANA Digestive Enzyme: Digestive enzymes help us break down our food into absorbable molecules. As we age our ability to create our own digestive enzymes depletes. Supplementing with a high-quality digestive enzyme will drastically reduce bloating and gas, and help you absorb all of the nutrients in the delicious food you are consuming. USANA Vitamin D Is formulated with 2000 IU of maximum strength vitamin D. Additional Resources ………………………………… Click on each link for more info: Mega Antioxidant Functions and Info Chelated Mineral Functions and Info USANA Essential vs. Competitors Science Behind USANA Probiotic Biomega Quality Comparison Biomega Cost Comparison Science Behind Proflavonal-C100