Vitamins

Vitamin A

Vitamin A is a term given to a number of related compounds. Beta carotene and other carotenoids found in foods such as carrots and cantaloupe can be converted into vitamin A in the body.

Vitamin A is anti-infective vitamin. It is necessary for the function of the cells that form the first line of defense against external invaders. Vitamin A is also important for proper vision, especially night vision. It is also necessary for the formation of healthy red blood cells and normal growth and development.

vitamin B1 (thiamine)

Vitamin B2 is important in certain enzymes needed for the production of energy from food. Vitamin B1 is also required for the production of adenosine triphosphate or (ATP). This energy system is the primary energy used by the body and is particularly important in activities such as weight training.

Vitamin B2 (riboflavin)

Vitamin B2 is an essential element of certain enzymes that are necessary to produce energy in food. Vitamin B2 is also required for the production of several important antioxidant enzymes including glutathione.

vitamin B3 (niacin)

Vitamin B3 is an essential element of certain enzymes that are required for the production of energy from food. Vitamin B3 is also essential for the health and growth of the cells and it plays a role in DNA repair and stress response.

Vitamin B5 (pantothenic)

Vitamin B5 is part of an important enzyme that produces energy from food. This enzyme is also necessary to form fat, cholesterol and certain hormones and is required by the liver for detoxification process harmful substances.

B6

Vitamin B6 is part of the enzyme that releases glucose (energy) from the storage areas are found mainly in the muscles. It also plays an important role in proper nervous system function and oxygen uptake in the blood.

B12

Vitamin B12 is part of the enzyme that produces energy from fats and proteins and it plays an important role in maintaining healthy cells. Vitamin B12 also helps in the transport of oxygen throughout the bloodstream.

Vitamin C

Vitamin C acts as an antioxidant, helping to protect the body from damage by free radicals and external contaminants and may be eligible to renew other antioxidants like vitamin E. Vitamin C is necessary to produce collagen, building skin, tendons and bones, and it plays an important role in proper brain function and cholesterol metabolism.

vitamin D

Vitamin D promotes both calcium absorption for healthy bones and calcium utilization for a healthy nervous system. It is important for proper immune function and healthy cell development.

Vitamin E

Vitamin E acts as an antioxidant. It helps to protect the body against damage caused by free radicals and external contaminants. With its role as an antioxidant, vitamin E shows heart protective properties.

When vitamin E molecule disarms a free radical scavenger ability to function as an antioxidant is lost, though it may be recycled with other antioxidants including vitamin C.

Vitamin K

Vitamin K is necessary for effective blood clotting and is important for strong, healthy bones. Vitamin K is also essential for proper cell function and it plays a part in maintaining a healthy cardiovascular system.

Folate

Folate is necessary for the metabolism of DNA and a higher dietary intake is especially important during pregnancy because of the rapid cell division and growth of the unborn baby. Folic acid is also needed as part of the enzyme that breaks down proteins called homocystine. A high blood levels of homocystine Cardiac disease.

Minerals:

Calcium

Calcium is the main structural component of bone and is the most abundant mineral in the body. It plays an integral role in nerve transmission, muscle contraction and secretion of certain hormones. Calcium is also needed with vitamin K for blood clotting.

Magnesium

Magnesium plays a structural role in bones and membranes. There is a need for proper impulses, muscle contraction and therefore, affects the heart rhythm. Magnesium is also needed for energy production from fat and carbohydrates, and it is essential for the activity of adenosine triphosphate (ATP) energy system which is especially important during weight training. Magnesium is also essential for intercellular communication.

Potassium

Potassium is a mineral salt, which means that is has the ability to conduct electricity when it is in solution. In this way, Potassium plays an important role in muscle contraction and nerve function and maintain a normal heart rhythm.

Zinc

Zinc is important for normal growth, development and reproduction, and it is needed for healthy cell structure and function. It is also necessary for proper nerve function and the immune system response.

Iron

Iron is essential for the transport and storage of oxygen in the body. An Iron containing compound is necessary for cellular energy production and Iron is also an important part of certain anti-oxidizing enzymes responsible for protecting cells from free radicals.

Phosphorus

Phosphorus is necessary for all power generation and storage within the body. This includes adenosine triphosphate (ATP), the primary energy systems used in weight training. Phosphorus is also a major structural component of both bone and cell membranes.

Mangan

Manganese is essential to the formation of the main antioxidant enzymes in energy production structures of cells. It is necessary to maintain a healthy skin through its role in collagen production and is important for proper bone formation.

Selenium

Selenium is an essential part of the anti-oxidant enzyme glutathione is responsible for neutralizing potentially harmful free radicals. With the role of anti-oxidant enzymes, Selenium is important to protect the mature sperm and so male reproduction. Selenium is required of other compounds that can regenerate anti-oxidants such as vitamin C and there is also a need for thyroid hormone production.

Copper

Copper is necessary for the production of a powerful anti oxidant enzymes and is important for proper brain and central nervous system function. It plays an important role in cellular energy production, it is important for the health of the heart and blood vessels. Copper is also necessary for the formation of healthy tissue.

chrome

Although the full requirements for Chromium with the human body are not yet known Chromium is still considered an essential mineral.

Chromium works to increase the effectiveness of insulin in the body. Insulin is secreted by the pancreas in response to elevated blood sugar levels rise until it transfers the glucose into cells for use as energy. Decreased insulin response can lead to type 2 diabetes

iodine

With his role in thyroid hormone production, mineral Iodine is essential for several physiological processes including growth, development, reproduction metabolism.

Macronutrients

Protein

Protein is made up of amino acids. There are over 20 amino acids used by the body, 9 are considered to be “essential” amino acids because they can not do in the body and must be acquired through diet.

Protein is essential is that each cellular processes in the body and is necessary for growth and repair of bodily tissues including muscle, hair and nails.

complex carbohydrates

As the name suggests Complex carbohydrates are carbohydrates that are complicated in structure, which means they take longer for the body to break them down. This means that they provide the body with more sustained energy instead of simple carbohydrates (sugars) which are used up quickly and energy.

Omega 3 and 6 essential fatty acids

Omega 3 and 6 are considered Essential fatty acids, which means that the body can not produce them and that they must be sourced from the diet. They are important for the important role of organs and cellular health and function. They help to maintain a healthy brain and vision and cardiovascular protective appreciate their anti-inflammatory, anti-coagulant and cholesterol-lowering properties.

key is to have the right proportion of Omega 3 and 6, most Western diets tend to consume excessive amounts of Omega 6 and there is evidence that a diet too high in Omega 6 can cause health risks, including problems associated inflammatory. It has been proposed that the ratio of 1: 1 to 1: 4 Omega 3 to Omega 6 is the best balance to maintain good health

Omega 9 fatty acids

Omega 9 fatty acids like those found in olive oil (oleic acid), helping to promote and support healthy heart and cardiovascular system thanks to their ability to lower LDL (low density lipoprotein =) or “bad” cholesterol.

This is probably because the oleic acid content can help protect LDL cholesterol oxidation damage. Oxidation of LDL cholesterol is associated with hardening of the artery walls, a risk factor for heart disease.

There is evidence that Omega 9 is also increased HDL (high density lipoproteins) or “good” cholesterol. It is believed that HDL can remove cholesterol from arteries and transport it back to the liver for excretion or to be back again.

Other important nutrients

Fibre

There are two types of Fibre insoluble and soluble

Insoluble Fibre can not be digested by the body and so, passes through the digestive system. systems help to clean it out. By doing this, it shortens the time that the body is in contact with the waste, and reduces the likelihood of constipation.

Soluble fiber can be broken down into water and releasing nutrients, however, the process of fermentation in the large intestine. Soluble fiber has been shown to lower cholesterol levels and thereby improve the health of the cardiovascular system.

choline

Choline is a nutrient that is important for the structure of cell membranes and is an important neurotransmitter that is responsible for monitoring and muscle memory. Choline also plays an important role in lipid transport and metabolism.

Carotenoids

Carotenoids are pigments found in plants. There are over 600 known carotenoids, some of which have shown health qualities when consumed by humans. Many act as antioxidants, protecting against free radicals in the body. Some, such as beta carotene, a pigment that gives carrots and cantaloupes orange color, are used by the body to make the immune system boosting vitamin A.