Juicing Nutrients: Vitamins, Minerals and Supplements

Nutrients: Vitamins, Minerals and Supplements

Signs of Deficiency/Rich Food Sources

Our bodies require vitamins and minerals other than just those provided in foods that can be used in juices and smoothies for optimum health.

Some of the rich food sources for each of the following nutrients are found in foods that can not be used in juices or smoothies, but they should be included as part of your healthy everyday diet.

 

VITAMINS

Juicing Nutrients: Vitamins, Minerals and Supplements Vitamins are categorized by the materials in which they dissolve.  There are two categories : water-soluble and fat-soluble vitamins.

Water-soluble vitamins (B-complex group of vitamins and Vitamin C) travel through our bloodstream, and whatever is not used by the body, the remainder is then removed in the urine, which basically means that a constant supply is required in your food.

Fat-soluble vitamins, such as A, D, E and K are stored in the fat tissues of the body for a few days up to a maximum of 6 months. Too much of a fat-soluble vitamin can be stored in the liver and which can sometimes lead to health issues.

If you want to get the most vitamins possible from the food you eat, always refrigerate fresh produce, and keep milk and grains away from direct light sources. Vitamins can be very easily destroyed during the preparation and storage of your food, so follow these simple rules for best results.

 

Vitamin A

This is an important antioxidant. It protects skin, keeps eyesight healthy; protects against cancer

Signs of deficiency – night-blindness

Rich Food Sources:

  • butter
  • fish-liver oil
  • egg yolks
  • kidneys
  • liver
  • whole milk and milk products

Juicing ingredients for your fruit nutrition / vegetable nutrition:

  • carrots
  • leafy green vegetables
  • yellow fruits

 

Vitamin B1 (thiamine)

Used as fuel for the body by converting blood sugar into energy; it is very good for digestion, needed for the normal functioning of the nervous system, muscles and heart, and for growth and development. It is also good for alcohol-damaged nerve tissues.

Signs of deficiency – you could get a tingling feeling in fingers and toes, loss of appetite, confusion, lower levels of concentration, exhaustion, difficulty in maintaining normal level of balance.

Rich food Source:

  • beef kidney and liver
  • yeast
  • rice
  • wholegrain wheat and rye
  • wholemeal products
  • wheatgerm
  • pork
  • milk
  • salmon
  • peanuts
  • sunflower seeds

 

Vitamin B2 (riboflavin)

This is much needed for healthy growth and development, healthy skin, nails, hair, mucous membranes, needed for the normal functioning of the nervous system, and for the breakdown of fats, carbohydrates and proteins within the body.

Signs of deficiency – Generally itchy nose, mouth, throat, eyes, lips and skin

Rich Food Sources:

  • Almonds
  • Cheese
  • Chicken
  • Eggs
  • Fish
  • Milk
  • Wheatgerm
  • Yeast
  • Yoghurt

Juicing ingredients for your vegetable nutrition:

  • Leafy green vegetables

 

Vitamin B3 (niacin)

This is needed to basically give you energy,  it helps promote a healthy appetite, and is needed for healthy nervous and digestive systems and for healthy skin; it also helps to keep cholesterol levels to a safe level.

Signs of deficiency – muscular weakness, inability to eat, along with indigestion and some skin problems.

Rich Food Sources:

  • Beef liver
  • Poultry
  • Fish
  • Peanuts
  • Pulses
  • Yeasts
  • Potatoes
  • Sunflower seeds
  • Milk and eggs contain small amounts but are rich in tryptophan (an amino acid, but which serves as a Vitamin B3 equivalent)

 

Vitamin B5 (pantothenic acid)

This is needed for the breakdown of carbohydrates, fats and proteins to produce energy, helps with the body’s response to stress, needed for the regeneration of all cells, in particular, the nervous system, and needed for the production of antibodies (defenders against infections).

Signs of deficiency – a lack of Vitamin B in the diet is rare.

Rich Food Sources:

  • Blue cheese
  • Corn
  • Dried fruits,
  • Eggs
  • Lentils
  • Liver
  • Lobster
  • Lean meats
  • Nuts
  • Peas
  • Soya beans
  • Sunflower seeds
  • Wheatgerm
  • Wholegrain products

Juicing ingredients for vegetable nutrition:

  • Green vegetables

 

Vitamin B6 (pyridoxine)

This is needed for energy production, for a healthy nervous system, for healthy brain functionality, for the body to build all types of cells, hormones and antibodies.

Signs of deficiency – inflammation of the skin

Rich Food Sources:

  • Avocados
  • Bananas
  • Bran
  • Carrots
  • Eggs
  • Fish
  • Chicken
  • Lentils
  • Rice
  • Salmon
  • Shrimps
  • Soya beans
  • Sunflower seeds
  • Tuna
  • Wheatgerm
  • Wholegrains

 

Vitamin B12 (cyanocobalamin)

This vitamin is particularly important for a healthy nervous system, for healthy brain functionality and for the formation of red blood cells.

Signs of deficiency – tiredness, dizziness, breathing difficulties.

Rich Food Sources:

  • Cheese
  • Eggs
  • Fish
  • Meat
  • Milk and milk products

 

Beta Carotene

Beta carotene is an important antioxidant and is required to protect the skin – including areas within the body, such as the lining of the intestines, lungs, nose and throat. It has recently been highly promoted for the prevention of cancer and heart disease.

Beta-carotene is the plant version of Vitamin A.

Rich Food Sources:

  • Apricots
  • Asparagus
  • Broccoli
  • Cantaloupe melon
  • Kale
  • Liver
  • Carrots
  • Pumpkin
  • Sweet potatoe
  • Spinach
  • Watermelon

 

Folic Acid (Vitamin B9 also known as folate)

Folic acid is important for the formation of red blood cells, and the growth of healthy nerves, particularly during pregnancy and infancy.

It is a water-soluble vitamin.

Signs of deficiency – diarrhoea, anemia, lethargy and fatigue, loss of appetite, loss of weight. In a developing fetus, deficiency can cause birth defects such as spina bifida.

Food rich sources:

  • Asparagus
  • Broccoli
  • Barley
  • Fruit
  • Chickpeas
  • Leafy green vegetables, such as spinach
  • Lentils anddry beans
  • Mushrooms
  • Liver
  • Peas
  • Rice
  • Soya beans
  • Fortified cereals and grain products
  • Wheatgerm

 

Biotin (B-complex vitamin)

This water soluble vitamin helps the body to process sugars, carbohydrates, proteins and other vitamins. It is required for healthy hair, nails and skin.

Biotin deficiency is particularly rare as healthy bacteria in the intestines usually produce an excess of the body’s rda (recommended daily requirement).

Food rich sources:

  • Brown rice
  • Cashew nuts, peanuts & walnuts
  • Cheese
  • Chicken
  • Eggs
  • Lentils
  • Liver
  • Mackerel
  • Meat
  • Milk
  • Oats
  • Peas
  • Soya beans
  • Sunflower seeds
  • Tuna
  • Wheatgerm
  • Yeast

 

Vitamin C (ascorbic acid)

Juicing Nutrients: Vitamins, Minerals and Supplements Vitamin C promotes healthy gums and teeth, healthy skin and healing, helps to heal wounds and prevent damage to cells, aids absorption of iron and production of haemoglobin, boosts the body’s defences against illnesses, helps to protect against cancer, heart disease, various allergies, infections, colds, stress and has even been associated with the delay of aging.

Signs of deficiency -a lack of vitamin C can cause a disease called scurvy which can present symptoms such as spotty skin, bleeding from mucous membranes and spongy, swollen gums.

Food rich sources:

  • Citrus fruits and juices
  • Berries
  • Green and red peppers
  • Broccoli
  • Brussel sprouts
  • Kale
  • Guava
  • Kiwi fruit
  • Potatoes with skins on
  • Spinach
  • Tomatoes
  • Watercress

 

Vitamin D

Vitamin D is important for strong bones and teeth, it supports muscle and nerve function, helps to control the use of calcium and helps the prevention of osteoporosis.

Signs of deficiency – an increased risk of fractures due to weakening of bones.

Food rich sources:

  • Cod liver oil
  • Eggs
  • Fortified cereals
  • Herring
  • Mackeral
  • Salmon
  • Sardines
  • Tuna
  • Fortified milk

 

Vitamin E

Vitamin E is a fat-soluble vitamin. It is an antioxidant which helps to protect the skin, circulation, brain, hormones.  It also helps against the effects of pollution. It has anti-clotting properties, which protect against heart disease.

Signs of deficiency – almost impossible to have a lack of Vitamin E.

Food rich sources:

  • Nuts
  • Avocado
  • Egg yolk
  • Sunflower seeds
  • Corn oil, vegetable oil and margarine
  • Wheatgerm
  • Wholewheat flour

 

Vitamin K

This vitamin is needed to ensure the blood can clot properly.  It also plays an important part in bone growth and repair – can also help to prevent osteoporosis.

Signs of deficiency – newborn babies are particularly prone to Vitamin K deficiency and are often given an injection to supplement this lack at birth.

Food rich sources:

  • Broccoli
  • Brussel sprouts
  • Green cabbage
  • Spinach
  • Cauliflower
  • Cheddar and camembert cheese
  • Beef liver
  • Green tea
  • Oats
  • Soya beans

 

MINERALS

Minerals are vital in the performance of various body functions, such as maintaining a regular heartbeat, transmitting nerve impulses, and the formation of strong bones and making hormones.

There are two types of minerals – trace minerals and macrominerals. Our bodies need larger amounts of macrominerals such as potassium, calcium and sodium, whereas trace minerals are required in small quantities. Trace minerals include iron, iodine, chromium, selenium and zinc.

 

Calcium

This is a vital macromineral required for building healthy and strong teeth and bones, it is good for healthy nerve function, muscle contraction and relaxation (including the heart muscle) and for blood clotting.

Signs of deficiency – brittle bones and weak unhealthy teeth.

Food rich sources:

  • Almonds
  • Brazil nuts
  • Butter
  • Cheese
  • Green leafy vegetables
  • Milk
  • Molasses
  • Tinned salmon and sardines
  • Sesame seeds
  • Yoghurt

 

08. April 2011 by Sue
Categories: Nutrition | Tags: , , , | Comments Off on Juicing Nutrients: Vitamins, Minerals and Supplements