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Sources Of Vitamins – For Good Health

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Lets face it we aren’t getting any younger. But there are ways to slow down the process of aging on our bodies. I have compiled some useful tips on what you can do yourself to help.

For starters, nutrition is key to good health. If we can try to keep what we eat in check then we will be able to keep ourselves in top condition. Having a balanced diet and exercise is your best defense against aging.

-avoid foods high in saturated fat, it weakens the immune system and can increase your chances at getting tumors and cancer.

-eating plenty of vegatables and fruits can increase your chances of fighting off certain cancers and disarming deadly carcinogens in your body.

-EXERCISE, EXERCISE, EXERCISE! Now I don’t mean a gym membership, but an hour a day will help with your health tremendously. Walking, biking or playing with the kids is best. Inactivity is your worst enemy when it comes to muscle loss. Physical activity keeps you young, it will make you look better and feel better, and your skin, tissue, organs, and bones will have all the components of youth. If you don’t use it you will lose it.

-start slow with exercise, like 5-10 minutes a day, your body will let you know when you are ready for more exercise and you can increase the amount of time you exercise. Soon you will be looking foward to it and want to do it more.

Now lets get a little more into nutrition. Like I said certain foods will help in fighting cancer, increasing your metabolism, and overall making you feel better. Here is a list of some of your daily vitamins, the amount you need daily, and the best foods to get them from if you aren’t into vitamin supplements.

VITAMIN C: 250-1000 mg per day in 500 mg increments every 12 hours.

best food sources: citrus fruits, green or red peppers, berries, pineapple, raw cabbage, green leafy vegatables, melons, broccoli, and tomatoes.

VIATMIN E: A daily dose of 100-400 IU taken with food, usually a pill is needed to achieve this since a multi vitamin and food alone will not give you enough.

best food sources: oatmeal, peanut butter, nuts, wheat germ, brown rice,fish and liver oils, margarine, and mayonnaise.

BETA CAROTENE: food sources are best

best food sources: carrots, sweet potatoes, dried apricots, raw chicory, spinach, turnip greens, collard greens, melons tomato juice, squash, raw sweet red bell peppers, romaine lettuce, and broccoli.

VITAMIN K: food sources are best

best food sources: corn, leafy vegatables, soybean oils, dairy products, meats, liver, and cereals.

VITAMIN B-6, B-12, AND FOLIC ACID: B-6 10-50 mg daily, B-12 up to 1000 mg daily, and Folic Acid 400-1000 mg daily, minimum of 600 mg daily if you are a smoker.

best food sources: seafood, kidney beans, rice, bran, whole grains, nuts, soybeans, bananas, sweet potatoes, prunes, meat, milk products, eggs, liver, green leafy vegatables, chick peas, and pinto beans.

CHROMIUM, SELENIUM, CALCIUM, ZINC AND MAGNESIUM: 200 mg of Chromium daily, 100-200 mg of Selenium, 1000mg of Calcium with Vitamin D daily, 15-30 mg of Zinc daily, and 200-300 mg of Magnesium daily.

best food sources: brazil nuts, tuna, swordfish, oysters, garlic, grains, sunflower seeds, dairy products, spinach, almonds, mustard greens, broccoli, tofu, organ meats, shellfish, legumes, red meat, bran cereals, and vegetables.

COENZYME Q-10: 100 mg three times daily

best food sources: seafood especially mackarel and sardines, organ meats, beef, soy oil, and peanuts.

POTASSIUM: food sources are best

best food sources: bananas, citrus fruits, legumes

This seems like a lot to be taking, but a healthy diet and a multivitamin will do wonders for you. It is up to you to do the exercise, the vitamins will do their work for you if they are used properly.

Dr John Anne is a herbal specialist with years of experience and extensive research
on Herbs and Alternative health. For more helpful information read about Vitamin K Source and Vitamin B6 Source at Vitamins and Minerals Guide.

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