Biotin
Biotin is an essential water-soluble vitamin that is necessary for the metabolism of fats and amino acids, as well as the production of fatty acids. Biotin also plays a key role in the health of skin, the intestinal track and nervous system
What It’s Good For
- Processes fats and amino acids
- Healthy skin
- Intestinal and nervous system support
Daily Value (DV)
300 µg
Sources
nuts, whole grains, dairy, meat, royal jelly, brewing yeast
Fiber
Fiber is a virtually indigestible substance that is found mainly in the outer layers of plants. Fiber is a special type of carbohydrate that passes through the human digestive system virtually unchanged, without being broken down into nutrients.
What It’s Good For
Fiber is important because it has an influence on the digestion process from start to finish:
- Fiber helps contribute to a feeling of being full.
- Fiber makes food more satisfying, probably because the contents of the stomach are bulkier and stay there longer.
- Fiber slows digestion and absorption so that glucose (sugar) in food enters the bloodstream more slowly, which keeps blood sugar on a more even level.
- Fiber is broken down in the colon (the main part of the large intestine) by bacteria and the simple organic acids produced by this breakdown helps to nourish the lining of the colon.
- These acids also provide fuel for the rest of the body, especially the liver, and may have an important role in metabolism.
Daily Value (DV)
25 to 30 grams of dietary fiber per day
Sources
all-natural cereals, whole-grain breads, beans, fruits, vegetables, nuts
Vitamin B2
Vitamin B2, also known as Riboflavin, is needed to metabolize food and it promotes good vision and healthy skin. It also assists with the normal growth, reproduction and production of red blood cells.
What It’s Good For
- Converts food into energy
- Skin and vision
- Red blood cell health
Daily Value (DV)
1.7 mg
Sources
kiwis, avocados, broccoli, asparagus, spinach, mushrooms, milk, yogurt, cheese, eggs, legumes, nuts
Vitamin B3
Vitamin B3, also know as Niacin, is a water-soluble vitamin which converts food into energy. It also supports healthy skin as well as the nervous, immune and digestive systems.
What It’s Good For
- Converts food into energy
- Digestive and immune system support
- Healthy skin
Daily Value (DV)
20 mg
Sources
bran
Probiotics
Probiotics are beneficial live microorganisms that reside in your digestive tract. They help maintain a healthy digestive system by decreasing the growth of harmful bacteria. Probiotics are often called 'good bacteria' because of their health benefits.
Many Americans take probiotics to aid digestion or to treat conditions such as diarrhea, lactose intolerance, irritable bowel syndrome and yeast infections.
Probiotic deficiency is common. Many lifestyle factors favor undesirable microorganisms over probiotics in your intestinal tract: stress, poor diet (sugar and fat), alcohol, prescription drugs, travel, frequent colds or infections, and aging are the big ones. It's hard for a modern person not to have a probiotic deficiency to some degree.
What It’s Good For
- Helps maintain digestive health
- Replenish beneficial bacteria
- Helps regulate the body’s internal balance
Daily Value (DV)
The FDA has not established a daily value at this time.
Sources
Fermented foods such as yogurt, Amish yogurt cheese, blue cheese, acidophilus milk, soy sauce and buttermilk.
Vitamin B6
Vitamin B6, which is also known as Pantothenic acid, is a key nutrient for maintaining healthy brain functions, the formation of healthy red blood cells and the conversion of protein to energy. It also boosts the manufacturing of antibodies that support the immune system.
What It’s Good For
- Healthy brain function
- Formation of red blood cells
- Immune system support
Daily Value (DV)
2 mg
Sources
beef, liver, chicken, ham, avocados, bananas, cereals, leafy vegetables, sunflower seeds, salmon, shrimp, tuna
Vitamin B12
Vitamin B12 is important for metabolism which includes the generation and use of energy for digestion, absorption, elimination, circulation and temperature regulation. It is also a key nutrient for the formation of red blood cells and the maintenance of the central nervous system including the brain and spinal cord.
What It’s Good For
- Generation of energy
- Formation of red blood cells
- Supports the central nervous system
Daily Value (DV)
6 µg
Sources
milk, cheese, ham, eggs, beef, liverwurst, liver, kidney, shellfish, fish, (salmon, sardines, snapper, flounder, herring, mackerel, oysters and clams)
Vitamin C
Vitamin C, also known as Ascorbic Acid, promotes a healthy immune system, helps wounds heal and maintains blood vessels. This essential vitamin is water-soluble, has antioxidant properties and aids in the absorption of iron.
What It’s Good For
- Promotes a healthy immune system
- Antioxidant properties
- Supports iron absorption
Daily Value (DV)
60 mg
Sources
citrus fruits, green vegetables such as broccoli
Calcium
Calcium is the most abundant mineral in the body with 99% of it being stored in the bones and teeth. It is essential for the growth and health of bones and teeth, as well as proper nerve and muscle function.
What It’s Good For
- Bone and teeth health
- Nerve function
- Supports muscle tissue
Daily Value (DV)
1,000 mg
Sources
milk, yogurt, cheese, broccoli, turnip greens, nuts, kelp, caviar, sardines, tofu
Vitamin D
Vitamin D, also known as the “sunshine vitamin,” aids in the absorption of Calcium and Phosphorus which help to form and maintain strong bones and teeth. It may also play a role in maintaining strong muscles.
What It’s Good For
- Aids in calcium absorption
- Muscle support
- Supports bone and teeth health
Daily Value (DV)
400 IU
Sources
fortified milk, egg yolks, fatty fish, liver, mushrooms, and sunlight
Vitamin E
Vitamin E is a fat-soluble vitamin that aids in the formation of red blood cells, promotes the function of a healthy circulatory system and helps the body metabolize Vitamin K. It also has antioxidant properties, which means it protects cells from damaging oxidation.
What It’s Good For
- Formation of red blood cells
- Antioxidant properties
- Supports circulatory system
Daily Value (DV)
30 IU
Sources
nuts and vegetables
Other Healthy Tips
BETTER SLEEP, BETTER YOU
Getting a good night’s sleep is difficult in our busy lives, but experts agree that getting sufficient sleep – generally seven hours uninterrupted – is key to a better mood, better brain function and a better you. Here are a few tips to help you hit the pillow.
- Slow Down – Don’t hop into bed right after checking e-mail or watching television. Build in some quiet time to take a bath, read or chat with your spouse and you’ll find it easier to fall into a deeper sleep.
- Cool It Down – Turn down the thermostat or open a window in the bedroom. Experts say that people tend to sleep better when the room is slightly cool.
- Fewer Beverages – Caffeinated and alcoholic beverages can both interfere with sleep. Try to avoid both before bed.
- Hide the Clock – Staring at the clock when you can’t sleep ups your stress level.
GO AHEAD, HAVE SOME CHOCOLATE
Despite its indulgent nature, chocolate also has some healthy aspects to its deliciousness. Dark chocolate has antioxidant qualities, and a new study from Cardiology University in Zurich, Switzerland suggests that it can also lower the risk for hypertension and possibly diabetes, due to nitric oxide, a compound that dilates blood vessels. So it’s OK to give your sweetheart chocolates for Valentine’s Day, just stay away from the heart-shaped boxes with butter creams and stick to dark chocolate bars with at least 60 percent cocoa.
HEALTHY FOODS FOR UNDER $1
Sweet Potatoes – Cost: About 60 cents each. Each super spud packs 4 g of fiber and more than 25% of the daily dose of vitamin A and C. Peel, cut and toss with olive oil and salt and bake for 30 minutes at 425 F.
Frozen Spinach – Cost: Roughly 45 cents per half cup. Just as flavorful and contains as much vitamin K as fresh spinach. Just defrost and drain excess water to use in sautés or pasta dishes.
Black Beans – Cost: About 34 cents per half cup. These legumes have the most antioxidants of any bean, ounce for ounce. Sauté with onions, garlic and tomatoes and serve over brown rice for a healthy and quick meal.
Eggs – Cost: About 16 cents each. One of the best sources of protein. Hard-boil a batch and use on toast, in salads or sandwiches for the week.
Bananas – Cost: About 35 cents each. Bananas are a great source of potassium, magnesium, vitamins C and B6, and fiber. Cut one into yogurt or cereal for a wholesome breakfast or take one to go as a snack.
CHEW AND LOSE
Chewing sugar-free gum may help people eat less, finds a study from the University of Rhode Island. Chewing gum in the morning led study participants to eat 68 fewer calories at lunch. Chewing before and after eating resulted in 8 percent more calories burned during the day. As an added bonus, gum chewers reported that they felt less tired and said doing tasks seemed easier. Considering it also helps fight cavities, sugar-free gum may be the best daily activity that’s easy to add to your routine.
AVOIDING TOXINS
In 1996, Congress passed a law requiring the Environmental Protection Agency to screen pesticides and other contaminates from their potential effects on hormones. However, such a program to test pesticides just began to be implemented in October 2009, and it will take some time for changes to occur. In the meantime, we can minimize our exposure to these chemicals by choosing food grown without chemical pesticides and drinking non-toxic water. And, we can avoid two specific hormone-disrupting toxins in food and beverage containers and in synthetic fragrances found in many beauty, grooming, and household products.
BPA (Bispehnol A): Found in plastic containers and the linings of cans, BPA mimics estrogen, and has been linked to obesity, hormone-related cancers, and hyperactivity. BPA-free reusable plastic water bottles, food storage containers, and canned foods are available and are labeled as such. Plastic containers marked on the bottom with a 3, 6, or 7 (inside the triangle) are the worst sources of leached BPA. In cans, acidic foods and beverages leach the most BPA.
Phthalates: Pronounced “tha-laytes,” these chemicals also mimic and disrupt hormones. For example, phthalates can lead to artificially depressed levels of thyroid hormone, contributing to fatigue and weight gain. These toxins are most often found within synthetic fragrance.
SEVERAL WAYS TO REDUCE TOXINS IN YOUR LIFE
- Choose organic foods and beverages whenever possible.
- When choosing any products you put on your skin or use in your home, avoid those containing synthetic fragrance. Instead, select ones scented with essential oils or other natural ingredients.
- Use refillable water bottles made without BPA
- Avoid buying acidic foods, such as sodas, tomato sauces and soups in cans that are not BPA-free, as acidity promotes leaching of the toxin.
- For food storage, use BPA-free plastic containers or glass or ceramic ones.
- Keep in mind that “microwave-safe” indicates a food container won’t disintegrate in the microwave; there is no guarantee that toxins in the plastic won’t leach into food.
Iron
While none of our products contain iron it is an essential mineral and an important component in oxygen transport and metabolism. The body stores about 15% of iron for future needs and uses it when dietary intake is inadequate.
What It’s Good For
- Oxygen transportation
- Metabolizes oxygen
Daily Value (DV)
18 mg
Sources
seafood, red meats, whole grains, eggs
Folic Acid
Folic Acid is an essential B vitamin that helps the body produce and maintain new cells. It is especially important for women who are trying to get pregnant or are pregnant to talk to their physician about the recommended amount of folic acid they should be taking daily.
What It’s Good For
- Cell production
- Promotes cell health
- Fetal health
Daily Value (DV)
400 µg
Sources
vegetables, beans
Iodine
Iodine is a trace mineral and essential nutrient needed for the normal process of converting food into energy. It is also necessary for normal thyroid function and production of thyroid hormones.
What It’s Good For
- Metabolizes food into energy
- Supports thyroid function
- Hormone production
Daily Value (DV)
150 µg
Sources
seafood, nuts, seeds
Zinc
Zinc is necessary for the functioning of more than 300 different enzymes including carbohydrate and protein metabolism. It is also known for its immune-enhancing properties and has been shown to play a key role in wound healing.
What It’s Good For
- Supports enzymes
- Carbohydrate and protein metabolism
- Supports the immune system
Daily Value (DV)
15 mg
Sources
beef, turkey, oysters, shrimp, crab, whole grains, eggs, peanuts, beans
Vitamin A
Vitamin A helps maintain vision, aids skin and bone growth as well as supports immune and reproductive systems. It also has antioxidant properties which means it protects cells from damaging oxidation.
What It’s Good For
- Vision
- Skin and bone growth
- Antioxidant properties
Daily Value (DV)
5,000 IU
Sources
milk, cheese, eggs, liver, fish, nuts, cantaloupes, carrots, yams, squash, tomatoes, blackberries, spinach, avocados, peas, pumpkins
Elderberry
Sambucus (elder or elderberry) is a shrub or small tree in the moschatel family, Adoxaceae. Elderberries have been widely known and used folk remedy for centuries. Today the immune and antioxidant properties of elderberry is being studied and rediscovered.
Antioxidant
An antioxidant is a molecule capable of inhibiting the oxidation of other molecules. Oxidation is a chemical reaction that transfers electrons from a substance to an oxidizing agent. Oxidation reactions can produce free radicals. In turn, these radicals can start chain reactions that damage cells. Antioxidants terminate these chain reactions by removing free radical intermediates, and inhibit other oxidation reactions. They do this by being oxidized themselves, so antioxidants are often reducing agents such as thiols, ascorbic acid or polyphenols.
Vitamin K
Vitamin K is a fat-soluble vitamin that is necessary for normal blood clotting. It also helps the body maintain normal bone formation and repair.
What It’s Good For
- Blood clotting
- Bone formation
- Bone repair
Daily Value (DV)
80 µg
Sources
dark green leafy vegetables, spinach, broccoli, kale, nuts (pine, cashews, chestnuts and hazelnuts), liver
Omega 3
Omega 3 fatty acids are considered essential fatty acids. They are necessary for human health but the body can't make them -- you have to get them through food. Also known as polyunsaturated fatty acids (PUFAs), Omega 3 fatty acids may play a role in brain health as well as normal growth and development.
Sources
salmon, tuna, halibut, nut oils
Lutein
There are over 600 naturally occurring carotenoids in nature. Carotenoids are organic pigments that contain antioxidants and vitamin A. Two particular plant carotenoids, lutein and zeaxanthin, exist in our retinas, with the highest concentration in the macula. As we get older, these pigments slowly decrease with age. Since humans can’t create these macular pigments on our own, we have to get it directly from eye vitamins and diet.
What It’s Good For
- Protecting the retina by absorbing blue light
- Reducing risk of certain age-related eye conditions
- Helping with glare relief and recovery and contrast acuity
- Promoting sharper vision in low light conditions
Daily Value (DV)
10 mg Lutein
Sources
Kale, Spinach, Collards, Turnip greens, Green peas, Spinach & Corn
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