Logic86
01-06-06, 01:46 AM
inspired by this thread
http://forums.sohh.com/showthread.php?t=551906
Logic feels that this forum has overlooked the importance of Vitamins. Vitamins can be key in alot of ways and Logic encurages you to get some of this in your system lets use this thread to give pointers on what Vitamins & Minerals we should be taking and the benifit of taking them Logic will use ShaolinTemple post since its a good example
Vitamin A: is a fat soluble vitamin which helps to protect you against pollution and infection by maintaining the health and integrity of the mucous membranes of the eyes, nose, throat, and lungs; builds strong bones, teeth, and rich blood.
Vitamin C: is a water soluble vitamin whose importance cannot be overstated; is a natural antihistamine; aids in the formation of collagen which is integral to the connective tissues; is thought to help lessen the effects of the common cold.
Vitamin D: is integrally tied to our absorption of calcium; can play a role in the reduction of risk for some common cancers.
Vitamin E: supplies oxygen to the muscles; can act as a natural anticoagulant; can act to prevent wasting and weakness of muscle tissue.
The B-Complex of vitamins (Thiamin, Riboflavin, Niacin, B6, Folic Acid, B12, Biotin, and Pantothenic Acid): are water soluble vitamins which are best consumed together; help to support the endocrine glands and ward off the exhaustive effects of stress; may help to reduce cholesterol; are required for the metabolism of the carbohydrates, proteins, and fats.
Magnesium: has been shown in studies to support strength training; can act as an antacid; in a deficiency state has been implicated with adverse cardiac events; is central to a variety of cellular mechanisms which control activity of muscle and nerve cells.
Zinc: has been shown in studies to support increased strength when combined with resistance training; helps to heal wounds at an increased rate
The Master List
Antioxidant
Antioxidants may neutralize the effects of free radicals (oxidants), which many scientists believe can be a cause of cell damage. Examples of antioxidant nutrients include vitamins C and E and vitamin A as beta carotene.
Beta Carotene
Beta Carotene is an important source of vitamin A. It is believed to be a superior source of vitamin A because it is readily converted into a more active form of the substance. Good sources of beta carotene include: red, yellow, orange and many dark green leafy vegetables.
Biotin
Biotin is important for cell growth and the metabolism of fats, sugar and some amino acids. It helps to release energy from carbohydrates. Good sources of biotin include: eggs, liver, yeast breads and cereals.
Boron
Boron is a mineral present in the diet and in the human body in trace amounts. Boron may promote bone and joint health, particularly in women. Sources of boron include: raisins, peanuts, juices, fruits (other than citrus), leafy vegetables, legumes and nuts.
Calcium (Elemental)
Calcium is crucial in forming strong bones and teeth and is essential for muscle contraction and the transmission of nerve impulses. Good sources of calcium include: milk, yogurt and most cheeses. Also dark green leafy vegetables (like kale, broccoli, bok choy) and fish with edible bones.
Chloride
Chloride is a mineral generally consumed as sodium chloride or table salt. There is a high correlation between the sodium and chloride contents of the diet. Chloride serves as an electrolyte helping to preserve the fluids in our body and plays an important role in nerve function. Good sources of chloride include: table salt, chlorinated water, some fruits and vegetables.
Chromium
Chromium, in combination with B-vitamins, helps the body regulate fuel stores for energy. Good sources of chromium include: meat, eggs, whole-grain products and cheese.
Copper
Copper is important for the formation of bone, hemoglobin and red blood cells. Copper also helps keeps nerves healthy, and is involved in hair and skin coloring and sensitivity to taste as well as aiding in the healing process. Good sources of copper include: organ meats, especially liver, seafood, nuts and seeds.
Daily Value
Daily value is used on labels to indicate the percent of the recommended daily amount of each nutrient that a serving of a food or vitamin/ mineral supplement provides. DV has replaced the use of US RDA (United States recommended daily allowance) on labels.
EGCG
EGCG is a natural green tea extract which studies suggest can enhance metabolism. EGCG may be found in green tea.
Folic Acid
Folic acid is essential for the manufacture of DNA, the substances necessary for cell reproduction. It also promotes normal red-blood cell formation. An adequate intake of folic acid is important to reduce the risk of certain birth defects. Good sources of folic acid include: leafy vegetables, some fruits, legumes, liver, yeast breads, wheat germ, and vegetable oils such as soybean, corn, cottonseed, and safflower.
Ginseng (American Ginseng Standardized Extract)
Traditionally used in Asia and parts of the former Soviet Union as a folk medicine “cure-all”. Helps the body adapt to stress.
Iodine
Iodine, best known for keeping the thyroid gland healthy, also helps metabolize fat and aids physical and mental development. Good sources of iodine include: iodized salt and saltwater fish.
Iron
As blood passes through the tiny air sacs in the lungs, oxygen attaches itself to the iron in the blood and is carried to all parts of the body. In general, pre-menopausal women need more iron than men do, because menstruation depletes the body of iron. Good sources of iron include: meat, raisins, green leafy vegetables and nuts.
IU
IU is an abbreviation for international units, a standard unit of measurement for fat soluble vitamins A, D and E.
Lycopene
Lycopene is an antioxidant found in nature in fruits and vegetables. Emerging science suggests that lycopene is one of the ingredients in tomatoes that may be an important tool in maintaining prostate health.
Magnesium
Magnesium is necessary for glucose metabolism, the synthesis of proteins and nucleic acids, muscle contraction, transmission of nerve impulses and the delicate electrical balance of cells. Good sources of magnesium include: legumes, nuts, whole grains and green vegetables.
Manganese
Manganese helps to metabolize protein and fat. It maintains the health of the immune and nervous systems. It is important for bone growth and reproduction. Manganese makes it possible for the body to use thiamin and vitamin E. Good sources of manganese include: whole-grain products, along with some fruits and vegetables.
Molybdenum
Molybdenum promotes normal cell function. It enables the body to use nitrogen and is important for enzymes needed in metabolism. Molybdenum helps regulate iron stores in the body. Good sources of molybdenum include: milk, legumes, breads and grain products.
Niacin
Another name for vitamin B3, niacin is found in every cell of the body and is necessary for energy production. It is also needed for DNA formation and to maintain normal function of skin, nerves and the digestive system. Good sources of niacin include: poultry, fish, beef, peanut butter and legumes.
Nickel
Nickel is a mineral present in the diet. Sources of nickel include: nuts, beans, peas, grain, and chocolate.
Pantothenic Acid
Pantothenic acid is essential for the metabolism of fat and sugar within the body. Good sources of pantothenic acid include: meat, poultry, fish, whole-grain cereals and legumes.
Phosphorus
Phosphorous teams with calcium to aid in cell growth, bone and tooth formation, kidney function and the contraction of the heart. Good sources of phosphorous include: milk, meat, poultry, fish, eggs, legumes and nuts
Potassium
Potassium is essential for making all muscles (including the heart) function properly. It is vital for the transmission of nerve impulses, digestion, and the release of insulin. It helps to maintain the fluid level inside and outside cells. Good source of potassium include: fruits, many vegetables, fresh meat, poultry and fish.
Recommended Dietary Allowance (RDA)
RDAs are published by the Food and Nutrition Board of the Institute of Medicine, part of the National Academy of Science, that establishes goals rather than requirements for healthy persons. Different guidelines are established for 16 different age and gender groups.
Riboflavin
Another name for vitamin B2, riboflavin is found in every cell of the body and is necessary for energy production. It is also needed to maintain metabolism and the function of skin and nerves. Good sources of riboflavin include: milk and other dairy foods, enriched bread and other grain products, eggs, meat, green leafy vegetables and nuts.
Selenium
In combination with vitamin E, selenium works as an antioxidant to help maintain a healthy heart. It also aids in the function of the pancreas, provides elasticity to tissues and helps cells defend themselves against damage from oxidation. Good sources of selenium include: seafood, liver and kidney, as well as other meats.
Silicon
Silicon is required in the body for proper integrity of the skin, ligaments, tendons, and bone. Aging and low estrogen status may decrease a person’s ability to absorb silicon. Sources of silicon include: unrefined grains of high fiber content, such as oatmeal and brown rice, root vegetables, and cereal products.
Soy Isoflavone
Soy extract typically contains soy isoflavones. One study suggests that soy isoflavones can be effective in reducing the frequency and severity of hot flashes in women. Helps support comfort and well-being for women of menopausal age.
Thiamin
Also known as vitamin B1, thiamin participates in the body’s ability to use protein and carbohydrates to produce energy. It also aids metabolism, especially of carbohydrates. It is important for normal functioning of the nervous system. Good sources of thiamin include: whole-grain and enriched grain products, such as beans, rice, pasta and fortified cereals.
Vanadium
Vanadium is a trace mineral present in nature. Because animal studies have shown vanadium helps facilitate glucose uptake into muscle and converts glucose into fat, researchers are investigating the potential role of vanadium supplements in the management of diabetes. Source of vanadium include: shellfish, parsley, mushrooms, dill seed, and wine.
Vitamin A
Vitamin A is important for the growth of and development of bones, teeth and gums. It is also essential for night vision, healthy skin, hair and mucous membranes. Good sources of vitamin A include: liver, fish, oil, eggs, and vitamin A fortified foods.
Vitamin B6
Vitamin B6 influences many body functions including regulating blood glucose levels, manufacturing hemoglobin and aiding the utilization of protein, carbohydrates and fats. It also aids in the function of the nervous system. Good sources of vitamin B6 include: chicken, fish, pork, liver and kidney. It may also be found in whole grain, nuts and legumes.
Vitamin B12
Vitamin B12 is essential for normal growth, healthy nerve tissue and blood formation. It is also a crucial element in the reproduction of every cell of the body. Good sources of vitamin B12 include: meat, fish, poultry, eggs, milk and other dairy foods.
Vitamin C
Vitamin C serves as an antioxidant and plays a role in collagen formation, neurotransmission and tissue repair. Good sources of vitamin C include: oranges, grapefruits and tangerines, many other fruits and vegetables including berries, melons, peppers, dark green leafy vegetables, potatoes and tomatoes.
Vitamin D
Vitamin D helps the body properly utilize calcium and phosphorous necessary to build strong bones and teeth. Good sources of vitamin D include: fortified milk, cheese, eggs and some fish (sardines and salmon).
Vitamin E
Vitamin E is an antioxidant that can prevent a chemical reaction called oxidation, which can sometimes result in harmful effects in your body. It is also important for the proper function of nerves and muscles. Good sources of vitamin E include: vegetable oils such as soybean, corn, cottonseed, and safflower, as well as nuts, seeds and wheat germ.
Vitamin K
Vitamin K helps the blood clot when the body is injured and is important in bone metabolism. Good sources of vitamin K include: green leafy vegetables, such as spinach and broccoli.
Zinc
Zinc is needed for cell growth, reproduction and repair. It helps regulate the body’s immune response and insulin metabolism, and aids the healing of wounds. Good sources of zinc include: meat, seafood and liver.
http://forums.sohh.com/showthread.php?t=551906
Logic feels that this forum has overlooked the importance of Vitamins. Vitamins can be key in alot of ways and Logic encurages you to get some of this in your system lets use this thread to give pointers on what Vitamins & Minerals we should be taking and the benifit of taking them Logic will use ShaolinTemple post since its a good example
Vitamin A: is a fat soluble vitamin which helps to protect you against pollution and infection by maintaining the health and integrity of the mucous membranes of the eyes, nose, throat, and lungs; builds strong bones, teeth, and rich blood.
Vitamin C: is a water soluble vitamin whose importance cannot be overstated; is a natural antihistamine; aids in the formation of collagen which is integral to the connective tissues; is thought to help lessen the effects of the common cold.
Vitamin D: is integrally tied to our absorption of calcium; can play a role in the reduction of risk for some common cancers.
Vitamin E: supplies oxygen to the muscles; can act as a natural anticoagulant; can act to prevent wasting and weakness of muscle tissue.
The B-Complex of vitamins (Thiamin, Riboflavin, Niacin, B6, Folic Acid, B12, Biotin, and Pantothenic Acid): are water soluble vitamins which are best consumed together; help to support the endocrine glands and ward off the exhaustive effects of stress; may help to reduce cholesterol; are required for the metabolism of the carbohydrates, proteins, and fats.
Magnesium: has been shown in studies to support strength training; can act as an antacid; in a deficiency state has been implicated with adverse cardiac events; is central to a variety of cellular mechanisms which control activity of muscle and nerve cells.
Zinc: has been shown in studies to support increased strength when combined with resistance training; helps to heal wounds at an increased rate
The Master List
Antioxidant
Antioxidants may neutralize the effects of free radicals (oxidants), which many scientists believe can be a cause of cell damage. Examples of antioxidant nutrients include vitamins C and E and vitamin A as beta carotene.
Beta Carotene
Beta Carotene is an important source of vitamin A. It is believed to be a superior source of vitamin A because it is readily converted into a more active form of the substance. Good sources of beta carotene include: red, yellow, orange and many dark green leafy vegetables.
Biotin
Biotin is important for cell growth and the metabolism of fats, sugar and some amino acids. It helps to release energy from carbohydrates. Good sources of biotin include: eggs, liver, yeast breads and cereals.
Boron
Boron is a mineral present in the diet and in the human body in trace amounts. Boron may promote bone and joint health, particularly in women. Sources of boron include: raisins, peanuts, juices, fruits (other than citrus), leafy vegetables, legumes and nuts.
Calcium (Elemental)
Calcium is crucial in forming strong bones and teeth and is essential for muscle contraction and the transmission of nerve impulses. Good sources of calcium include: milk, yogurt and most cheeses. Also dark green leafy vegetables (like kale, broccoli, bok choy) and fish with edible bones.
Chloride
Chloride is a mineral generally consumed as sodium chloride or table salt. There is a high correlation between the sodium and chloride contents of the diet. Chloride serves as an electrolyte helping to preserve the fluids in our body and plays an important role in nerve function. Good sources of chloride include: table salt, chlorinated water, some fruits and vegetables.
Chromium
Chromium, in combination with B-vitamins, helps the body regulate fuel stores for energy. Good sources of chromium include: meat, eggs, whole-grain products and cheese.
Copper
Copper is important for the formation of bone, hemoglobin and red blood cells. Copper also helps keeps nerves healthy, and is involved in hair and skin coloring and sensitivity to taste as well as aiding in the healing process. Good sources of copper include: organ meats, especially liver, seafood, nuts and seeds.
Daily Value
Daily value is used on labels to indicate the percent of the recommended daily amount of each nutrient that a serving of a food or vitamin/ mineral supplement provides. DV has replaced the use of US RDA (United States recommended daily allowance) on labels.
EGCG
EGCG is a natural green tea extract which studies suggest can enhance metabolism. EGCG may be found in green tea.
Folic Acid
Folic acid is essential for the manufacture of DNA, the substances necessary for cell reproduction. It also promotes normal red-blood cell formation. An adequate intake of folic acid is important to reduce the risk of certain birth defects. Good sources of folic acid include: leafy vegetables, some fruits, legumes, liver, yeast breads, wheat germ, and vegetable oils such as soybean, corn, cottonseed, and safflower.
Ginseng (American Ginseng Standardized Extract)
Traditionally used in Asia and parts of the former Soviet Union as a folk medicine “cure-all”. Helps the body adapt to stress.
Iodine
Iodine, best known for keeping the thyroid gland healthy, also helps metabolize fat and aids physical and mental development. Good sources of iodine include: iodized salt and saltwater fish.
Iron
As blood passes through the tiny air sacs in the lungs, oxygen attaches itself to the iron in the blood and is carried to all parts of the body. In general, pre-menopausal women need more iron than men do, because menstruation depletes the body of iron. Good sources of iron include: meat, raisins, green leafy vegetables and nuts.
IU
IU is an abbreviation for international units, a standard unit of measurement for fat soluble vitamins A, D and E.
Lycopene
Lycopene is an antioxidant found in nature in fruits and vegetables. Emerging science suggests that lycopene is one of the ingredients in tomatoes that may be an important tool in maintaining prostate health.
Magnesium
Magnesium is necessary for glucose metabolism, the synthesis of proteins and nucleic acids, muscle contraction, transmission of nerve impulses and the delicate electrical balance of cells. Good sources of magnesium include: legumes, nuts, whole grains and green vegetables.
Manganese
Manganese helps to metabolize protein and fat. It maintains the health of the immune and nervous systems. It is important for bone growth and reproduction. Manganese makes it possible for the body to use thiamin and vitamin E. Good sources of manganese include: whole-grain products, along with some fruits and vegetables.
Molybdenum
Molybdenum promotes normal cell function. It enables the body to use nitrogen and is important for enzymes needed in metabolism. Molybdenum helps regulate iron stores in the body. Good sources of molybdenum include: milk, legumes, breads and grain products.
Niacin
Another name for vitamin B3, niacin is found in every cell of the body and is necessary for energy production. It is also needed for DNA formation and to maintain normal function of skin, nerves and the digestive system. Good sources of niacin include: poultry, fish, beef, peanut butter and legumes.
Nickel
Nickel is a mineral present in the diet. Sources of nickel include: nuts, beans, peas, grain, and chocolate.
Pantothenic Acid
Pantothenic acid is essential for the metabolism of fat and sugar within the body. Good sources of pantothenic acid include: meat, poultry, fish, whole-grain cereals and legumes.
Phosphorus
Phosphorous teams with calcium to aid in cell growth, bone and tooth formation, kidney function and the contraction of the heart. Good sources of phosphorous include: milk, meat, poultry, fish, eggs, legumes and nuts
Potassium
Potassium is essential for making all muscles (including the heart) function properly. It is vital for the transmission of nerve impulses, digestion, and the release of insulin. It helps to maintain the fluid level inside and outside cells. Good source of potassium include: fruits, many vegetables, fresh meat, poultry and fish.
Recommended Dietary Allowance (RDA)
RDAs are published by the Food and Nutrition Board of the Institute of Medicine, part of the National Academy of Science, that establishes goals rather than requirements for healthy persons. Different guidelines are established for 16 different age and gender groups.
Riboflavin
Another name for vitamin B2, riboflavin is found in every cell of the body and is necessary for energy production. It is also needed to maintain metabolism and the function of skin and nerves. Good sources of riboflavin include: milk and other dairy foods, enriched bread and other grain products, eggs, meat, green leafy vegetables and nuts.
Selenium
In combination with vitamin E, selenium works as an antioxidant to help maintain a healthy heart. It also aids in the function of the pancreas, provides elasticity to tissues and helps cells defend themselves against damage from oxidation. Good sources of selenium include: seafood, liver and kidney, as well as other meats.
Silicon
Silicon is required in the body for proper integrity of the skin, ligaments, tendons, and bone. Aging and low estrogen status may decrease a person’s ability to absorb silicon. Sources of silicon include: unrefined grains of high fiber content, such as oatmeal and brown rice, root vegetables, and cereal products.
Soy Isoflavone
Soy extract typically contains soy isoflavones. One study suggests that soy isoflavones can be effective in reducing the frequency and severity of hot flashes in women. Helps support comfort and well-being for women of menopausal age.
Thiamin
Also known as vitamin B1, thiamin participates in the body’s ability to use protein and carbohydrates to produce energy. It also aids metabolism, especially of carbohydrates. It is important for normal functioning of the nervous system. Good sources of thiamin include: whole-grain and enriched grain products, such as beans, rice, pasta and fortified cereals.
Vanadium
Vanadium is a trace mineral present in nature. Because animal studies have shown vanadium helps facilitate glucose uptake into muscle and converts glucose into fat, researchers are investigating the potential role of vanadium supplements in the management of diabetes. Source of vanadium include: shellfish, parsley, mushrooms, dill seed, and wine.
Vitamin A
Vitamin A is important for the growth of and development of bones, teeth and gums. It is also essential for night vision, healthy skin, hair and mucous membranes. Good sources of vitamin A include: liver, fish, oil, eggs, and vitamin A fortified foods.
Vitamin B6
Vitamin B6 influences many body functions including regulating blood glucose levels, manufacturing hemoglobin and aiding the utilization of protein, carbohydrates and fats. It also aids in the function of the nervous system. Good sources of vitamin B6 include: chicken, fish, pork, liver and kidney. It may also be found in whole grain, nuts and legumes.
Vitamin B12
Vitamin B12 is essential for normal growth, healthy nerve tissue and blood formation. It is also a crucial element in the reproduction of every cell of the body. Good sources of vitamin B12 include: meat, fish, poultry, eggs, milk and other dairy foods.
Vitamin C
Vitamin C serves as an antioxidant and plays a role in collagen formation, neurotransmission and tissue repair. Good sources of vitamin C include: oranges, grapefruits and tangerines, many other fruits and vegetables including berries, melons, peppers, dark green leafy vegetables, potatoes and tomatoes.
Vitamin D
Vitamin D helps the body properly utilize calcium and phosphorous necessary to build strong bones and teeth. Good sources of vitamin D include: fortified milk, cheese, eggs and some fish (sardines and salmon).
Vitamin E
Vitamin E is an antioxidant that can prevent a chemical reaction called oxidation, which can sometimes result in harmful effects in your body. It is also important for the proper function of nerves and muscles. Good sources of vitamin E include: vegetable oils such as soybean, corn, cottonseed, and safflower, as well as nuts, seeds and wheat germ.
Vitamin K
Vitamin K helps the blood clot when the body is injured and is important in bone metabolism. Good sources of vitamin K include: green leafy vegetables, such as spinach and broccoli.
Zinc
Zinc is needed for cell growth, reproduction and repair. It helps regulate the body’s immune response and insulin metabolism, and aids the healing of wounds. Good sources of zinc include: meat, seafood and liver.