Healthy Chatter – 11 March 2014

Dear Healthy Chatter

Thank you for your reply and information. Now I feel slightly more informed on what I need to eat to start my healthy plan. Is there anything else that I need to know and vitamins and you forgot to mention any minerals? Tara Croton

Hello Tara Croton

Good that I was of some help. I had not forgotten to add the minerals as I think little information at a time is best to digest, no pun intended, and to make the necessary meal adjustments. Too much too soon usually makes one feel overwhelmed when it comes to food and health. So I have added the last few bits for you to read and add to last message.

The last two but not the very least of the vitamins

Vitamin E

Is one of eight fat soluble vitamins and is best known to be a powerful antioxidant, which basically means there is an automatic struggle in your body to damage the cells. So this wonderful vitamin makes sure that your immune system stays in tip top shape and also protects the blood cells, the nervous system and muscles and eyes.

Eating from the list here will make sure your body gets all the goodness it needs. Olive oil, spinach, beet greens, collard greens, dandelion greens, corn oil, soybean oil, almonds, hazelnuts, seeds, turnip, wheat germ, avocados, asparagus, kiwifruit, pumpkin, broccoli, margarine, and dressings are all known to deliver good doses of vitamin E.
Vitamin K

Is mostly mentioned around the time babies are born and they are given an immediate injection of this vitamin to support the clotting factor of the blood. So this vitamins most important job is to make sure that when you have a cut or wound, it will stop bleeding and heal properly.

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To get a good dose of some vitamin K, make sure to pile your plate with broccoli, spinach, collards, brussel sprouts, cabbage, asparagus, kale, parsley, endive and other green leafy vegetables. Generally to preserve the healthy content of some of the foods, try to cook or steam them.

Just a mention of other things mineral and vegetable

Other than the vitamins I have mentioned here and in previous letter there are also other elements needed to keep you healthy and looking good. They are called dietary elements or electrolytes and below are the ones we should try and include in our diets.

Calcium

 This important mineral helps to build strong and dense bones early in life while keeping them healthy and strong as you age.

Do get some from milk, cheese, butter, yoghurt and green leafy vegetables during the week.

Phosphorus

 Also helps to build strong bones and teeth and to release the energy from all the healthy food you are eating.

Fill up on some healthy dairy foods, fish, poultry, rice and oats.

Potassium

Makes sure that your brain and nerves work well and controls the amount of fluids in the body

Get hold of bananas, nuts, seeds, chicken, beef, turkey, bread and pulses to make sure your brain stays alert.

Sodium

Together with chloride it is known as salt and keeps the levels of fluid in the body in balance.  Chloride helps the body digest the food as well.

Salt is found in most foodstuffs but beware of how much you do ingest as too much can be more harmful than good.

Magnesium

 Is good for making sure that all the enzymes in the body are kept working and turns all the food we eat into energy.

The green leafy vegetables, wholegrain bread, nuts, brown rice, fish, meat and dairy products should give you an energy boost.

Iron

 Keeps the red and white bloods cells in good shape to fight off ill health and keeps muscles strong.

By eating red meat,tuna, salmon, whole grains, dry beans, eggs, parsley, lentils, olives, dried fruit and tofu you can get a good dose of iron.

Copper

Helps the body build red and white blood cells wich keeps the immune system healthy.

Copper minerals are found in mushrooms, spinach, greens, seeds, raw cashews, raw walnuts and barley

Zinc

Helps make new body cells and enzymes and heals wounds. Zinc also makes your body process all the foods we eat.

Eating some meat, shellfish, milk, dairy foods, bread, and wheat germ is good for you.

Chromium

 This trace element influences how the hormone insulin behaves in the body and affects the amount of energy we get from food.

Many good spices, wholemeal bread, oats, lentils, broccoli, potatoes have enough of this do good element.

Selenium

Keeps the body from getting weak and rundown by making sure the cells are fit and healthy.

Found in brazil nuts, fish, meat and eggs.

Of course there are a few other minerals and electrolytes not mentioned but these are some of the important ones we need to make sure we stay hydrated and our blood stays clean while making sure your nerves and muscles keep you acting normally.

Together with last weeks mention of the vitamins A to D, you can now make a proper list of all the good things you will need to ensure a healthy balanced meal is eaten. I hope this has been a great help and would be happy to answer any questions you may have.

Healthy eating is sometimes tough to adjust to after years of unhealthy habits so make sure to seek motivation and encouragement in your quest for staying in good health. Let the old saying of today on the lips and tomorrow on the hips and heart be a thing of the past.