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A Short Guide To Some Essential Vitamins and Minerals VITAMIN BENEFITS FOOD SOURCES A Antioxidants (when derived from beta carotene), aids new cell growth, keeps tissues healthy, fights infection, aids in vision Green leafy vegetables, many fruits and vegetables, milk, eggs, fish, liver B1 (thiamin) Promotes growth in children, supports healthy nervous system, aids digestion Dried beans, peas, fish, peanuts, bran B2 (riboflavin) Aids digestion, helps body obtain energy from proteins and carbohydrates, promotes good vision Milk, cheese, eggs, liver, fish, leafy green vegetables B6 (pyridoxine) Aids digestion, helps in production of antibiotics, red Milk, bananas, leafy green vegetables, blood cells, may help reduce cholesterol levels in blood wheat germ C Antioxidant, helps in disease prevention, heals wounds, burns Most fresh fruits and vegetables (especially citrus) D Promotes proper formation of bones and teeth along with calcium and phosphorus Eggs, milk, sardines, tuna, salmon E Antioxidant, aids healing, promotes circulation, prevents blood clots Nuts, seeds, cold-pressed oils, eggs Folic Acid Taken during pregnancy helps prevent birth defects, improves lactation; promotes healthy scalp, hair and liver Whole grains, leafy vegetables, liver, carrots, avocado MINERAL BENEFITS FOOD SOURCES Calcium Builds, maintains healthy bones and teeth (together with phosphorus); aids nervous system, helps protect against osteoporosis Milk/milk products, tempeh, dark green leafy vegetables, sea vegetables Iodine Essential for healthy thyroid function, promotes healthy hair, skin, teeth, nails Sea vegetables, seafood, iodized salt Iron Forms hemoglobin (oxygen-carrying factor in blood) and myoglobin (stores oxygen in muscles) Meat products, egg yolks, legumes, whole grains, dried fruits Magnesium Promotes a healthy cadiovascular system, essential for proper nerve and muscle function, aids in fighting depression Nuts, legumes, apricots, bananas Phosphorus Aids in growth, body repair; with calcium - helps to build strong bones and teeth Legumes, meat, eggs, poultry, whole grains Potassium Together with sodium helps regulate body fluid levels, promotes regular heart beat Peanut butter, dark leafy green vegetables, most fruits Zinc Essential for enzymes linked to growth, healing and immunity Crab, oysters, meat, nuts, wheat germ FOR ADDITIONAL READING Earl Mindell’s Vitamin Bible By Earl Mindell Prescription for Nutritional Healing By Phyllis A. Balch, C.N.C. Healthy Healing By Linda Rector-Page Healing with Whole Foods By Paul Pitchford Jimbo’s…Naturally! carries only those vitamin and mineral supplements that meet our strict guidelines. Our supplements are free of artificial colors and flavors, chemical preservatives, fillers and binders. Whenever possible, Jimbo’s...Naturally! carries supplements made from organically grown herbs and plants. Guide to Supplements www.jimbos.com CARMEL VALLEY Del Mar Highlands Town Center 12853 El Camino Real; (858) 793-7755 ESCONDIDO Ride The Organic & Non-GMO Wave Felicita Junction Shopping Center 1633 S. Centre City Parkway; (760) 489-7755 CARLSBAD The Forum 1923 Calle Barcelona; (760) 334-7755 4S RANCH 4S Commons Town Center 10511 4S Commons Drive; (858) 432-7755 Opening Summer 2013 DOWNTOWN SAN DIEGO - HORTON PLAZA OPEN DAILY 8:00 A.M. TO 9:00 P.M. San Diego’s Premier Natural Foods Grocer ...Naturally! Finally, science is catching up with something vitamin advocates have known for years: Regular supplementation can be beneficial to your health. Recent studies have shown links between vitamin/mineral supplementation and decreased risk of heart disease, cataracts, birth defects, depression and many kinds of cancer. Current research also suggests that certain nutrients may contain possible anti-aging properties. Vitamins are 13 organic substances in the human body that help regulate chemical reactions which protect cells and convert food into energy. Four are produced in the body—vitamins D and K, biotin and pantothenic acid—but the rest must be ingested. As important as these vitamins are, they cannot help the body function without the aid of minerals. There are 18 essential minerals that the body needs for healthy maintenance and to produce hormones and antibodies. However, the body does not produce these minerals—they must be ingested as well. For decades, mainstream scientists and doctors have held fast to the belief that supplementation is unnecessary, and that all the nutrients we need are found in our food. While that may be so, it does not take into account tolls of the modern age: pollution, physical and emotional stress, decreased nutrient value of most food grown commercially (another reason to eat organically grown food!) as well as diseases and conditions that didn’t exist 50 years ago. Nor does it take into account that few of us are eating the “ideal” diet. Most nutritionists, especially those who advocate eating whole foods and organically grown foods, recommend supplementation. They recognize that even healthy eaters can use these daily doses of health insurance. To help you make informed choices, we have answered some commonly asked questions about vitamin and mineral supplementation. None of this material is intended as medical advice or prescription. A qualified, healthcare professional with experience in the field of nutrition and whole foods can help you make decisions regarding your specific health needs and supplementation. nursing, your vitamin E needs are higher than the DV. Another note: the DVs have not been established for many important nutrients that have been discovered in the last 20 years. Therefore, it is important to research what level of supplementation is right for you. So, how do I know if I’m getting enough of a certain vitamin or mineral? It’s not easy to know. It all depends on your age, the stress in your life, your overall health, your exercise patterns, and of course, how you eat. Every company lists recommended doses on its products; you shouldn’t exceed these amounts without seeking medical advice. We suggest you read labels carefully and tailor amounts to your needs, based on your own research and consultations with Will vitamins help me live longer or prevent certain diseases? There is no proof that vitamins alone help you live longer, but the healthier you eat—and that means whole foods and lots of fruits and vegetables—the healthier (and perhaps longer) you will live. Research is showing a correlation between essential fatty acids, vitamins B6 in combination with folic acid, and vitamin E and the prevention of heart disease. There is strong evidence that beta-carotene, folic acid and vitamins C and E may reduce your chances of getting specific cancers of stomach, cervix, colon, lung and esophagus. As well, vitamin C has been shown to increase resistance to illnesses, especially flu and common colds. your nutritionist and/or healthcare provider. What are antioxidants? What is the difference between the supplements at Jimbo’s…Naturally! and those carried by drugstores or discount houses? What is a natural supplement? munity and help the body combat exposure to viruses, germs and nies who give our consumers a full disclosure of ingredients. All the wheat germ oil, vitamin E from soy oil, spirulina and aloe vera. Our standards are exceptionally high. We work only with compa- supplements we carry—vitamins, minerals, herbs, tinctures—come from high quality companies that rigorously test their raw materials. Our supplements are free of artificial colors and flavors, as well as chemical preservatives, chemical fillers and binders. Whenever possible, Jimbo’s...Naturally! carries tinctures made from organically grown herbs and plants. The answer is complex, and it depends largely on how you define the words natural and synthetic. A natural supplement can be considered one that comes from a food/plant source, such as rose hips, Some companies sell vitamins and minerals that are completely food-grown; they claim these are absorbed much more completely by the body. However, most vitamins today were processed to some degree in a laboratory—often using a combination of natural and chemical sources. Equally important though, is the quality of the supplements you What does DV and %DV mean? take. The fillers and binders in the supplements sold at Jimbo’s... help consumers plan a healthy overall diet. The daily values listed vors and colors, shellac and chemical preservatives found in some DV stands for Daily Value, which is a set of dietary references to Naturally! are from natural sources, as opposed to the artificial fla- on the label of food items are generally given as a percentage (% commercial supplements. food provides. The Daily Values (DVs), which are listed on most Should children take supplements? may be helpful to illustrate this information. If a serving of vegeta- lieve that optimum health in children starts with diet—such as or- DV), which represents the amount of each nutrient a serving of the food labels, are based on a 2000-calorie per day diet. An example ble soup listed a DV of 25% for Vitamin C, and someone ate a diet of 2000 calories per day, then a serving of this soup would provide 25% of the Vitamin C that the person would need for that day. It depends on how well your children eat. Many nutritionists beganically grown whole foods—rather than supplements. As we age, Antioxidants are nutrients that have been shown to strengthen imtoxins in our environment. They include vitamins E and C, provitamin A (beta carotene), as well as several B vitamins, zinc and selenium. You’ll find these valuable nutrients in dark green vegetables, sprouts, wheat grass and barley grass. People who are regularly exposed to toxins or have a weakened immunity may find antioxidant supplements especially beneficial. What are vegetarian supplements? These are supplements free of any animal products. Although gelatin capsules are easy to swallow and assimilate, most strict vegetar- ians avoid them as they are made from gelatin, which is derived from animals. What’s the best way to take supplements for maximum efficiency? The best way is to follow the manufacturer’s instructions on the bottle. Some nutritionists suggest taking vitamins after meals for best absorption, and if you take them just once a day, do so after your largest meal. our cells degenerate, therefore adults have a much higher need for How do I store supplements? dren’s diet, several companies feature pleasant-tasting supplements place out of sunlight. Do not store in the refrigerator (unless in- supplements than children. If you want to supplement your chil- Why are the recommended dosages on supplements usually much higher than the DV? specifically for children. Taking them on a daily basis can provide certain vitamins. For example, taking vitamin C in higher doses tion as young girls had greater bone density than those who did If your drinking water has chlorine, or you are pregnant or beneficial. a little extra health insurance, especially for picky eaters. Research Research is showing that there are benefits to higher doses of has shown that adult women who received calcium supplementa- than the DV has been shown to protect against cancer and cataracts. not. So providing calcium supplementation for young girls may be Avoid heat, light and dampness. Store supplements in a cool, dry dicated) because of moisture. Unopened, supplements without preservatives will usually keep two or three years. Water-soluble supplements are particularly fragile. Many vitamin products now carry expiration dates.