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Transcript
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.