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A Monthly Newsletter Vitamins, Minerals & Herbs: What Are They?

What’s The Difference Between Vitamins, Minerals & Herbs Vitamins

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What’s The Difference Between Vitamins, Minerals & Herbs

What’s The Difference Between Vitamins, Minerals & Herbs

Minerals

Herbs

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Our Disappearing Minerals & Their Vital Health Role www.naturalnews.com

Issue No 19 - April 2014 How To Eat Your Vitamins

“I think, therefore I am.”

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Unlocking The Benefits of Garlic

René Descartes, 17th-

www.well.blogs.nytimes. com

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Vitamins, Minerals & Herbs: What Are They?

Vitamin

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Mineral

naturally occurring, homogeneous inorganic solid substance having a definite chemical composition and characteristic crystalline structure, color, and hardness.

Herb

silver. An organic derivative, such as coal or petroleum.

A substance, such as stone, sand, salt, or coal, that is extracted or obtained from the ground or water and used in economic activities.

Any of various natural A substance that is neither ny of various fat-soluble substances, as: seed-producing annual, nor vegetable; or water-soluble organic An element, such as gold or animal biennial, or perennial that inorganic matter. substances essential in does not develop persistent minute amounts for normal An inorganic element, such as woody tissue but dies down growth and activity of the calcium, iron, potassium, at the end of a growing body and obtained sodium, or zinc, that is season: a plant or plant part naturally from plant and essential to the nutrition of valued for its medicinal, animal foods. humans, animals, and plants. savory, or aromatic qualities.

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What’s The Difference Between Vitamins, Minerals and Herbs?

By Sarah Kate Coleman

The main reason why you should learn the differences between a vitamin, mineral and an herb is so that you can better care for yourself, and possibly the ones you love. If you understand what Vitamin C is and where it comes from and why you need it, then you will know what to do when you're at work and realize, "I'm dragging and there's no coffee/tea in sight anywhere.... Oh wait! I need to fuel up on Vitamin C and some B Vitamins because I've been stressing my self out all day long!"

There are 13 essential vitamins, meaning they are needed for the body to function: •

Vitamin A

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Vitamin C

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Vitamin D

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Vitamin E

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Vitamin K

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Vitamin B1 (thiamine)

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Vitamin B2 (riboflavin)

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Vitamin B3 (niacin)

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Pantothenic acid

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Biotin

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Vitamin B6

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Vitamin B12

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Folate (folic acid)

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should. It's all too easy to easy the same things over and over simply because we like them and The definition of a vitamin they're easily available to us. according to the Oxford Dictionary is "any of a group of organic compounds which are essential for normal growth and nutrition and are required in small quantities in the diet because they cannot be synthesized by the body."

Our bodies cannot make vitamins, but they can absorb vitamins through foods and supplements. Our bodies also deplete a lot of vitamins when we are stressed and when we exercise, which is why is so important for everyone to take a multivitamin. We don't have the time to cook and eat right “A Life Without Love Is Like anymore. There are too many A Year Without Spring” demands from life that are pulling not only me but almost Octavian Paller everyone in too many directions to cook and eat the way that we

Vitamins

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Minerals

The definition of a mineral according to the Oxford Dictionary is "a solid inorganic (inorganic, meaning it isn't alive) substance of natural occurrence." When I think of minerals I think of the ground. Iron, Selenium, Magnesium, Calcium, Boron, all of these and many more come straight from the Earth in the shape of rocks, stones, metals, and different types of soil.

We all need minerals. For example, if you don't have Iron your red blood cells can't multiply properly, and you loose energy for starters. Next, you start to feel sick and achey because your body can't circulate as well as it could if your body was able to produce and keep up with the blood supply your body needs.

Again, our bodies cannot make minerals, but we can absorb them through water, food, and through supplements.

Our Disappearing Minerals & Their Vital Health Role

Dating back to the beginning of the last century, mineral depletion in our soils, and thus in the food we eat, has been horrendous and it has gotten much worse in recent decades, as we strip the top eight feet of soil throughout the world of the vital major minerals. The way nature works, in a more or less “natural� state, is that tree roots go deep in the soil and bring up vital minerals that are replaced as the trees die and decompose.

In addition, animals that eat and contain the mineral themselves die and decompose and are returned to the soil. In modern times, we have disrupted the natural cycle of mineral replenishment by clear-cutting the forests and trees to make crop land, we have over-farmed virtually all of our soil without allowing time for micro-organisms to convert the remaining minerals into usable forms for plants. To make matters worse, we have applied pesticides and herbicides that have killed off vital micro-organisms which help convert remaining soil minerals to usable forms. The end result is that a bowl of spinach most of us eat today contains perhaps 1/8th the nutrition of the bowl our grandparents and great-grandparents ate.

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Herbs

The definition of an herb according to the Oxford Dictionary is "any plant with leaves, seeds, or flowers used for flavoring food, medicine, or perfume." There are so many herbs, in fact, that I sometimes hesitate to call myself an herbalist because I can't possibly become familiar with all of the herbs that could be beneficial to people. As an Herbalist it is my pleasure and my responsibility to gather as much information as I can on a wide variety of plants that may prove to have medicinal benefits.

Some examples of herbs are Aloe Vera, Boswellia, Chasteberry, Daminia, Eye-Bright, Fenugreek, Ginger, and Hawthorn.

(I would continue but I can't think of an herb that starts with an "I" at this moment. I'm sure it will come to me later.) All herbs are plants, a part of a plant or extract from plants.

U nl o c k ing the B e ne f i ts o f Ga r l ic

Garlic has long been touted as a health booster, but it’s never been clear why the herb might be good for you. Now new research is beginning to unlock the secrets of the odoriferous bulb.

In a study published today in the Proceedings of the National Academy of Sciences, researchers show that eating garlic appears to boost our natural supply of hydrogen sulfide. Hydrogen sulfide is actually poisonous at high concentrations — it’s the same noxious refining that smells like rotten eggs. But the body makes its own supply of the stuff, which acts as an antioxidant and transmits cellular signals that relax blood vessels and increase blood flow.

Many home chefs mistakenly cook garlic immediately after crushing or chopping it, added Dr. Kraus. To maximize the health benefits, you should crush the garlic at room temperature and allow it to sit for about 15 minutes. That triggers an enzyme reaction that boosts the healthy compounds in garlic.

Garlic can cause indigestion, but for many, the bigger concern is that it can make your breath and sweat smell like...garlic. While individual reactions to garlic vary, eating fennel seeds like those served at Indian restaurants helps to neutralize the smell. Garlic-powder pills claim to solve the problem, but the data on these supplements has been mixed.

It’s still not clear if the beneficial compounds found in garlic remain potent once it’s been processed into a pill.

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How To Eat Your Vitamins

It's possible to get your daily quota from your plate instead of the drugstore shelf. Here, the nutrients you need every day and how to get them from your diet.

Vitamins B6 and B12 What it does for you: The B complex of vitamins ) keep blood, nerves, and the immune system functioning properly. A deficiency may be a risk factor for heart disease and stroke.

Best food sources: B6 is plentiful in whole grains, bananas, beans, nuts, wheat germ, chicken, and fish. B12 is found in beef, pork, poultry, eggs, fish, and dairy.

How to eat enough of it: One cup of plain yogurt and a banana, one ounce of sunflower seeds, and three ounces of roast beef will fill your B12 and B6 quotas. B12 is found only in animal products, so vegans should take a supplement.

Vitamin C What it does for you: Vitamin C is an antioxidant that has been shown to fight DNAdamaging free radicals. It may help to maintain a healthy immune system and boost HDL, the socalled "good" cholesterol.

Best food sources: Citrus fruits and juices, strawberries, red and green peppers, Brussels sprouts, broccoli, spinach, kale, and collard greens.

How to eat enough of it: Just one orange almost gets you to the RDA. Eat your recommended five servings a day of fruits

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and vegetables and you shouldn't be lacking in C.

Calcium What it does for you: It is essential for bone health and plays an important role in preventing osteoporosis.

Best food sources: Dairy products are the most calcium-dense foods, but smaller amounts can be found in legumes and dark green, leafy vegetables.

salmon or two cups of fortified milk will give you the RDA. Ten to 15 minutes of sunlight (with no sunscreen) two to three times a week is usually sufficient, too.

Vitamin E What it does for you: This vitamin's major function is as an antioxidant. Recent studies point to positive effects on eye health and the prevention of Alzheimer's disease.

Best food sources: Avocados, vegetable oil (such as safflower, sunflower, cottonseed, canola, and olive), wheat germ, sunflower seeds, almonds, and most other nuts.

How to eat enough of it: An eight-ounce glass of skim milk, one cup of yogurt, one cup of cooked spinach, and one fig will get you to your calcium goal. If you don't eat dairy, look for calcium-fortified How to eat enough of it: soy milk or orange juice.

It's easy to meet the RDA with food!one cup of Vitamin D raw broccoli plus two ounces of either almonds What it does for you: It or sunflower seeds will do enhances calcium it. absorption. A vitamin D deficiency can lead to Folic Acid (Folate) osteoporosis and has been linked to certain cancers, What it does for you: Low as well as to multiple intake during pregnancy sclerosis, type 1 diabetes, causes a higher-thanand other chronic normal risk of neural- tube illnesses. birth defects, such as spina bifida. Deficiencies may be Best food sources: a risk factor for some Although some is found in cancers, heart disease, and fatty fishes, like tuna and stroke. salmon, most of our vitamin D comes from Best food sources: Leafy fortified foods, like milk vegetables, strawberries, and cereal. The body also wheat germ, broccoli, produces its own vitamin asparagus, whole grains, D when exposed to beans, and foods that have sunlight. been fortified with folic acid, such as cereals and How to eat enough of it: breads.

If you're under 50, one 3 1/2-ounce serving of

How to eat enough of it: A 3/4-cup serving of fortified breakfast cereal contains 100 percent of what you need. A cup of peas, a cup of cooked spinach, and about five spears of asparagus also add up to the RDA.

Magnesium

Iron

What it does for you: It helps maintain normal muscle and nerve function, regulate blood sugar levels, and keep bones strong. A lack of it in your diet may contribute to heart disease or high blood pressure.

What it does for you: It prevents iron-deficiency anemia. There's also evidence that it helps support a healthy immune system. A deficiency may be linked to impaired

Best food sources: Wholegrain breads and cereals, legumes, spinach, broccoli, dates, raisins, bananas, almonds, cashews, peanuts, walnuts, and pecans.

memory and an inability to focus.

How to eat enough of it: Have two slices of wholewheat toast for breakfast, snack on three ounces of almonds and raisins in the afternoon, and for dinner try three ounces of grilled halibut with a baked potato.

Best food sources: Iron is most plentiful in and best absorbed from red meat, clams, and, in lesser amounts, egg yolks, chicken, and fish. It’s also found in legumes, fortified Zinc grains, and cereals.

How to eat enough of it: A large spinach salad, a cup of lentil soup, and a small (three-ounce) serving of red meat will give you adequate iron.

Vitamin K What it does for you: It helps maintain healthy blood clotting and promotes bone density and strength.

Best food sources: Dark green, leafy vegetables and vegetable oils, such as olive, canola, and soybean.

What it does for you: It plays an important role in supporting a healthy immune system. Sucking on zinc lozenges several times a day during the first few days of a cold may shorten its duration and lessen the severity of symptoms.

Best food sources: Animal products, like beef shank and pork tenderloin, as well as oysters and nuts.

How to eat enough of it: A cheeseburger on a whole-wheat bun will get you to the RDA.

How to eat enough of it: One cup of raw broccoli or a spinach salad will provide about all you need.

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