{"id":9698,"date":"2020-04-16T13:12:25","date_gmt":"2020-04-16T17:12:25","guid":{"rendered":"http:\/\/www.myface.org\/?page_id=9698"},"modified":"2020-04-22T15:38:21","modified_gmt":"2020-04-22T19:38:21","slug":"vitamins-minerals-101","status":"publish","type":"page","link":"https:\/\/www.myface.org\/es\/vitamins-minerals-101\/","title":{"rendered":"Vitamins and Minerals 101"},"content":{"rendered":"

VITAMINS & MINERALS 101<\/h1><\/div><\/div><\/div><\/div><\/div>
<\/div>

VITAMIN A<\/h4><\/i><\/div>

VITAMIN A<\/strong> is an antioxidant, which helps with the lining of the respiratory and digestive tracts; these are the first-line barriers to infections. There are so many delicious food choices! Try ready-to-eat breakfast cereals which are fortified with Vitamin A such as Grape Nuts Flakes.<\/p>\n

 <\/p>\n

Sources of Vitamin A<\/span>
\n\u2022 Plant-based foods include carrots, sweet potatoes, pumpkin, butternut squash, apricots, plus dark green, leafy vegetables (spinach).
\n\u2022 Animal-based options: beef liver, egg yolk, whole milk, butter, and cheese.<\/p>\n<\/div><\/div>

VITAMIN C<\/h4><\/i><\/div>

VITAMIN C<\/strong> is also an antioxidant, which plays a huge role in the body, for one, immune function – it neutralizes free radicals generated by exposure to environmental stressors, air pollution, smoking, etc. Free radicals are harmful and can damage cells and tissues and trigger body inflammation. Antioxidants basically put out the \u201cfires\u201d around the body. PLUS, Vitamin C helps the body absorb iron, so it\u2019s best to eat these nutrients together. Finally, Vitamin C is crucial in maintaining a healthy nervous system, which can help with stress and anxiety.<\/p>\n

 <\/p>\n

Sources of Vitamin C<\/span>
\n\u2022 Bell peppers, broccoli, berries, cantaloupe, papaya, sweet potato, dark leafy greens (kale), tomatoes, pineapple, apples and citrus fruits (oranges, lemons, limes)
\n\u2022 Spinach and kale are good sources of both Vitamin C and iron, so they\u2019re an ideal food! Pair them with lentils, lemons, quinoa, white beans, black beans, or sweet potatoes as a savory dish, or for a breakfast option blend into a smoothie with some fresh fruit.<\/p>\n<\/div><\/div>

VITAMIN D<\/h4><\/i><\/div>

VITAMIN D<\/strong> is sometimes referred to as the \u201csunshine vitamin\u201d because it needs sunlight for Vitamin D to be produced in your skin. Its functions include regulating the absorption of the mineral\u2019s calcium and phosphorus and facilitating normal immune function. Vitamin D works with T cells, the body\u2019s natural killer cells, to fight off infection and disease. While we are in \u201cpause mode\u201d and spending a LOT of time indoors, please supplement! Click here to see how much Vitamin D you need.<\/a><\/p>\n

 <\/p>\n

Most people are deficient and need to fortify. When you have your annual blood work done ask for your Vitamin D level to be checked. Typically, the lower end is ~32iu, and ideal levels are between 40-80iu. It is important to understand the parameters of testing in your lab because the ranges may vary.<\/p>\n

Darker-skinned individuals may be deficient as their skin is less capable of converting Vitamin D from the sun, as are older populations and people with Crohn\u2019s and Celiac Diseases.<\/p>\n

 <\/p>\n

Sources of Vitamin D<\/span>
\n\u2022 Vitamin D-fortified milks and dairy products, fish\/fish oils, and egg yolks.<\/p>\n<\/div><\/div>

VITAMIN E<\/h4><\/i><\/div>

VITAMIN E<\/strong>, like Vitamin C, is an antioxidant that helps your body fight infections.<\/p>\n

 <\/p>\n

Sources of Vitamin E<\/span>
\n\u2022 Almonds, peanuts, hazelnuts and sunflower seeds and vegetable oils<\/p>\n<\/div><\/div>

ZINC<\/h4><\/i><\/div>

ZINC<\/strong> can help the immune system by boosting white blood cells, which help fight off invading bacteria and viruses.<\/p>\n

 <\/p>\n

Sources of Zinc<\/span>
\n\u2022 Meat, seafood, soybeans, nuts and seeds (sesame, pumpkin, and sunflower seeds), and dairy products plus cooked dried beans, peas and lentils.<\/p>\n<\/div><\/div>

SELENIUM<\/h4><\/i><\/div>

SELENIUM<\/strong> is vital in the body\u2019s ability to detoxify among thyroid metabolism.<\/p>\n

Sources of Selenium<\/span>
\n\u2022 Brazil nuts, walnuts, tuna, beef, poultry, fortified breads and other grain products.<\/p>\n<\/div><\/div>

COPPER<\/h4><\/i><\/div>

COPPER<\/strong> is found in all the body\u2019s tissues and is vital for our existence. It\u2019s involved in making red blood cells and helps the body absorb iron, maintain nerve cells and the immune system. A copper deficiency can result in an increased susceptibility to infection.<\/p>\n

 <\/p>\n

Sources of Cooper<\/span>
\n\u2022 Brazil nuts, walnuts, tuna, beef, poultry, fortified breads and other grain products.
\n\u2022 Liver, oysters, seafood, shiitake mushrooms, leafy greens (kale or spinach, Swiss chard), nuts, seeds, wheat bran cereals, and whole grains (like oatmeal, brown rice, whole wheat).
\n\u2022 Sprinkle seeds\/nuts on yogurt or oatmeal for breakfast
\n\u2022 Add shiitake mushrooms or leafy greens to any soups
\n\u2022 Change any white pasta, white bread or white rice for the whole wheat alternative<\/p>\n<\/div><\/div>

VITAMIN B6<\/h4><\/i><\/div>

VITAMIN B6<\/strong>, aka \u201cpyridoxine,\u201d is vital in supporting biochemical reactions in the immune system and is involved in more than 100 reactions in the body. If you\u2019re deficient, your white blood cell production including T cells (which regulate the immune system) could be compromised.<\/p>\n

 <\/p>\n

Sources of Vitamin B6<\/span>
\n\u2022 Chicken, salmon and tuna, potatoes, bulgur, rice, breakfast cereals and chickpeas, which is the main ingredient in hummus!<\/p>\n<\/div><\/div>

IRON<\/h4><\/i><\/div>

IRON<\/strong> is necessary for immune cells to proliferate and grow, especially lymphocytes, which are linked to a specific response to infection. Iron brings oxygen and nutrients to all cells and tissues in the body; if you\u2019re deficient, your immune system can be compromised. As discussed earlier, pairing iron-rich foods with a Vitamin C-rich food, will increase the iron absorption. If you are supplementing with iron for an iron deficiency, make sure to take 2 hours from a dairy-rich meal or antacids.<\/p>\n

 <\/p>\n

Sources of Iron<\/span>
\n\u2022 Heme iron is more readily absorbed and found in animal products (Flesh and organ meats)
\n\u2022 Non-heme iron is less readily absorbed and found in plant foods (Beans\/legumes; soybeans\/lentils; dark leafy greens; sesame seeds\/tahini)<\/p>\n<\/div><\/div>

\r\n\t<\/span><\/span>\r\n\t\t<\/span><\/span>\r\n<\/div>\r\n\n

DID YOU KNOW?<\/h4><\/i><\/div>

\u2713 Zinc<\/b> is not stored in the body, so it must be included regularly in the diet to maintain levels.
\n<\/span>\u2713 Zinc<\/b> is necessary for proper sense of taste and smell.
\n<\/span>\u2713<\/b> 23 almonds (1 ounce) provide almost 40% (37% to be exact) of your <\/span>Vitamin E<\/b> for the day.
\n<\/span>\u2713 <\/b>The amount of <\/span>selenium<\/b> in a fruit, vegetable or grain depends on the amount of selenium in the soil. Therefore, selenium concentrations in these foods vary widely by where they grow.
\n\u2713 <\/b><\/span>Copper<\/b> is an essential mineral, meaning it must come from the diet and cannot be produced by the body.
\n\u2713 <\/b><\/span>Breakfast cereals are fortified with 25% of the DV (Daily Value) for <\/span>Vitamin B6.
\n\u2713 <\/b>What are the signs of an <\/span>Hierro<\/b> deficiency? Extreme fatigue, weakness, difficulty concentrating, pale skin, cold hands and feet, brittle nails, headache, feeling dizzy, shortness of breath, and swollen tongue.
\n\u2713 <\/b><\/span>Dairy can hinder <\/span>Hierro<\/b> absorption.<\/span><\/p>\n<\/div><\/div><\/div><\/div><\/div><\/div>

<\/div>

VITAMIN A<\/span><\/i><\/a><\/h4><\/div>

VITAMIN A is an antioxidant, which helps with the lining of the respiratory and digestive tracts; these are the first-line barriers to infections. There are so many delicious food choices! Try ready-to-eat breakfast cereals which are fortified with Vitamin A such as Grape Nuts Flakes.<\/h2><\/div>

Sources of Vitamin A<\/u>
\n\u2022 Plant-based foods include carrots, sweet potatoes, pumpkin, butternut squash, apricots, plus dark green, leafy vegetables (spinach).
\n\u2022 Animal-based options: beef liver, egg yolk, whole milk, butter, and cheese.<\/p><\/div><\/div><\/div>

VITAMIN C<\/span><\/i><\/a><\/h4><\/div>

VITAMIN C is also an antioxidant, which plays a huge role in the body, for one, immune function - it neutralizes free radicals generated by exposure to environmental stressors, air pollution, smoking, etc. Free radicals are harmful and can damage cells and tissues and trigger body inflammation. Antioxidants basically put out the \u201cfires\u201d around the body. PLUS, Vitamin C helps the body absorb iron, so it\u2019s best to eat these nutrients together. Finally, Vitamin C is crucial in maintaining a healthy nervous system, which can help with stress and anxiety.<\/h2><\/div>

Sources of Vitamin C<\/u>
\n\u2022 Bell peppers, broccoli, berries, cantaloupe, papaya, sweet potato, dark leafy greens (kale), tomatoes, pineapple, apples and citrus fruits (oranges, lemons, limes)
\n\u2022 Spinach and kale are good sources of both Vitamin C and iron, so they\u2019re an ideal food! Pair them with lentils, lemons, quinoa, white beans, black beans, or sweet potatoes as a savory dish, or for a breakfast option blend into a smoothie with some fresh fruit.<\/p><\/div><\/div><\/div>

VITAMIN D<\/span><\/i><\/a><\/h4><\/div>

VITAMIN D is sometimes referred to as the \u201csunshine vitamin\u201d because it needs sunlight for Vitamin D to be produced in your skin. Its functions include regulating the absorption of the mineral\u2019s calcium and phosphorus and facilitating normal immune function. Vitamin D works with T cells, the body\u2019s natural killer cells, to fight off infection and disease. While we are in \u201cpause mode\u201d and spending a LOT of time indoors, please supplement!<\/h2><\/div>\r\n\t \t\t\t\r\n\t\t\t\t\t\r\n\t\t\t\t\t\t\r\n\t\t\t\t\t\tClick here to see how much Vitamin D you need.<\/span>\r\n\t\t\t\t\t\t\r\n\t\t\t\t\t<\/a>\r\n\t\t\t\t<\/span>\r\n\t\t\t<\/span>

Most people are deficient and need to fortify. When you have your annual blood work done ask for your Vitamin D level to be checked. Typically, the lower end is ~32iu, and ideal levels are between 40-80iu. It is important to understand the parameters of testing in your lab because the ranges may vary.
\nDarker-skinned individuals may be deficient as their skin is less capable of converting Vitamin D from the sun, as are older populations and people with Crohn\u2019s and Celiac Diseases.<\/h2><\/div>

Sources of Vitamin D<\/u>
\n\u2022 Vitamin D-fortified milks and dairy products, fish\/fish oils, and egg yolks.<\/p><\/div><\/div><\/div>

VITAMIN E<\/span><\/i><\/a><\/h4><\/div>

VITAMIN E, like Vitamin C, is an antioxidant that helps your body fight infections. <\/h2><\/div>

Sources of Vitamin E<\/u>
\n\u2022 Almonds, peanuts, hazelnuts and sunflower seeds and vegetable oils<\/p><\/div><\/div><\/div>

ZINC<\/span><\/i><\/a><\/h4><\/div>

ZINC can help the immune system by boosting white blood cells, which help fight off invading bacteria and viruses.<\/h2><\/div>

Sources of Zinc<\/u>
\n\u2022 Meat, seafood, soybeans, nuts and seeds (sesame, pumpkin, and sunflower seeds), and dairy products plus cooked dried beans, peas and lentils.<\/p><\/div><\/div><\/div>

SELENIUM<\/span><\/i><\/a><\/h4><\/div>

SELENIUM is vital in the body\u2019s ability to detoxify among thyroid metabolism.<\/h2><\/div>

Sources of Selenium<\/u>
\n\u2022 Brazil nuts, walnuts, tuna, beef, poultry, fortified breads and other grain products.<\/p><\/div><\/div><\/div>

COPPER<\/span><\/i><\/a><\/h4><\/div>

COPPER is found in all the body\u2019s tissues and is vital for our existence. It\u2019s involved in making red blood cells and helps the body absorb iron, maintain nerve cells and the immune system. A copper deficiency can result in an increased susceptibility to infection.<\/h2><\/div>

Sources of Cooper<\/u>
\n\u2022 Brazil nuts, walnuts, tuna, beef, poultry, fortified breads and other grain products.
\n\u2022 Liver, oysters, seafood, shiitake mushrooms, leafy greens (kale or spinach, Swiss chard), nuts, seeds, wheat bran cereals, and whole grains (like oatmeal, brown rice, whole wheat).
\n\u2022 Sprinkle seeds\/nuts on yogurt or oatmeal for breakfast
\n\u2022 Add shiitake mushrooms or leafy greens to any soups
\n\u2022 Change any white pasta, white bread or white rice for the whole wheat alternative<\/p><\/div><\/div><\/div>

VITAMIN B6<\/span><\/i><\/a><\/h4><\/div>

VITAMIN B6, aka \u201cpyridoxine,\u201d is vital in supporting biochemical reactions in the immune system and is involved in more than 100 reactions in the body. If you\u2019re deficient, your white blood cell production including T cells (which regulate the immune system) could be compromised. <\/h2><\/div>

Sources of Vitamin B6<\/u>
\n\u2022 Chicken, salmon and tuna, potatoes, bulgur, rice, breakfast cereals and chickpeas, which is the main ingredient in hummus!<\/p><\/div><\/div><\/div>

IRON<\/span><\/i><\/a><\/h4><\/div>

IRON is necessary for immune cells to proliferate and grow, especially lymphocytes, which are linked to a specific response to infection. Iron brings oxygen and nutrients to all cells and tissues in the body; if you\u2019re deficient, your immune system can be compromised. As discussed earlier, pairing iron-rich foods with a Vitamin C-rich food, will increase the iron absorption. If you are supplementing with iron for an iron deficiency, make sure to take 2 hours from a dairy-rich meal or antacids.<\/h2><\/div>

Sources of Iron<\/u>
\n\u2022 Heme iron is more readily absorbed and found in animal products (Flesh and organ meats)
\n\u2022 Non-heme iron is less readily absorbed and found in plant foods (Beans\/legumes; soybeans\/lentils; dark leafy greens; sesame seeds\/tahini) <\/p><\/div><\/div><\/div><\/div><\/div><\/div><\/div>

\n
\n\t<\/i>\n<\/div><\/div><\/div><\/div><\/div><\/div>
\n\t
\n\t\t
\n\t\t\t

Did you know?<\/b><\/p>\n

\u2713 Zinc<\/b> is not stored in the body, so it must be included regularly in the diet to maintain levels.
\n<\/span>\u2713 Zinc<\/b> is necessary for proper sense of taste and smell.
\n<\/span>\u2713<\/b> 23 almonds (1 ounce) provide almost 40% (37% to be exact) of your <\/span>Vitamin E<\/b> for the day.
\n<\/span>\u2713 <\/b>The amount of <\/span>selenium<\/b> in a fruit, vegetable or grain depends on the amount of selenium in the soil. Therefore, selenium concentrations in these foods vary widely by where they grow.
\n\u2713 <\/b><\/span>Copper<\/b> is an essential mineral, meaning it must come from the diet and cannot be produced by the body.
\n\u2713 <\/b><\/span>Breakfast cereals are fortified with 25% of the DV (Daily Value) for <\/span>Vitamin B6.
\n\u2713 <\/b>What are the signs of an <\/span>Hierro<\/b> deficiency? Extreme fatigue, weakness, difficulty concentrating, pale skin, cold hands and feet, brittle nails, headache, feeling dizzy, shortness of breath, and swollen tongue.
\n\u2713 <\/b><\/span>Dairy can hinder <\/span>Hierro<\/b> absorption.<\/span><\/p>\n\n\t\t<\/div>\n\t<\/div>\n<\/div><\/div><\/div><\/div><\/div><\/div><\/div><\/div>\n<\/div>","protected":false},"excerpt":{"rendered":"

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