We all know that taking care of your health is essential and that taking vitamins and minerals help your body develop and help you to stay as healthy as possible, but it can be quite confusing. So, what vitamins and minerals should you be taking? Here are our top 6:
We will be going over out Top 6 Vitamins & Minerals and just exactly how they can and will benefit you and your lifestyle.
The chances are that you have all heard of of a certain selection of foods being referred to as 'super foods'. These foods certainly live up to their name and are foods that contain high levels of antioxidants meaning that they help protect your body against nasty illness and diseases.
Previously we have been told of things such as wine containing anthocyanins (this is an antioxidant flavonoid that gives red grapes the deep red colour that we see). The problem with the wine is the detrimental side effects that come along with alcohol and the long term problems that it cause to our system. One way of still getting the high levels of antioxidants is through a berry found in the Amazon on the Acai Tree. This can provide your body over 30 times the anthocyanins that red wine can and also contains lots of essential fatty acids just like olive oil, all encased in a tasty little berry.
The high levels of essential fatty acids found in the Acai Berry can aid lowering of the LDL (bad cholesterol levels) and help increase HDL (good cholesterol levels.) They also help to reduce the chances of heart disease and increase recovery rates in muscles from intense exercise. Acai Berry, as well as reducing your cholesterol levels contain an abundance of different Vitamins to contribute to your well being:
Vitamin A: This plays a vital role in bone growth, reproduction and general immune system health as well as helping your overall development and immunity and even contributing to healthy vision, hair, skin, bones and nails.
Vitamin B: This is the Vitamin that's responsible for metabolising energy in your body which then in turn helps aid the conversion of glucose from carbohydrates.
Vitamin C: Vitamin C helps boost the bodies production of collagen necessary for healthy cartilage formation and repairs within the body. Acai berrys actually have as much vitamin C as blueberries which are one of the highest fruits out there!
Vitamin E: The most well known benefit of including Vitamin E into your diet is that it helps protect your body against toxins. It also neutralises free radicals and contributes to a healthy circulatory system speeding up the healing of wounds.
Acai Berry's also contain a bunch of healthy minerals too including:
Potassium: This is required for healthy growth, building muscles, aiding nerve impulses, lowering blood pressure and even helping to reduce any muscle pain.
Copper: This mineral helps the formation of red blood cells which then in turn helps to aid the healthy maintenance of the nervous system and skeletal system.
Manganese: This helps greatly in creating essential enzymes for building bones. It is an essential part of your well being and any deficiency in this can result in blood sugar issues alongside joint pain and bad memory.
Calcium: Your body needs Calcium in order to build and maintain strong bones as well as helping your heart, muscles and brain to function properly.
Green Tea was used as medicine for thousands of years and has greater health benefits attached to it than black tea due to the process that it goes through. Black Tea Black tea is processed in a way that allows for fermentation whereas green tea’s processing avoids the fermentation process. This process results in green tea retaining maximum amount of antioxidants and poly-phenols the substances that give green tea its many benefits.
Green tea and black tea come from the same Asia plant, the Camellia Sinensis, the difference between the two are how they’re processed. Obviously green tea originated in Asia and has spread across to the west because of its many health benefits and no doubt recent media hype.
One huge factor when it comes to the rise in popularity for this supplement are the fat burning benefits, recent studies found that drinking green tea raises thermogenesis (the production of heat, especially in a human or animal body) just like cinnamon and cayenne pepper. The reason so many are now taking to adding 2-3 cups of Green Tea a day into your diet is that it can help raise your resting metabolic rate by up to 3%. To achieve this you should aim to consume 3 cups a day. However, if you're not a tea drinker or don't particularly like the taste of it, luckily you can opt for a capsule form of Green Tea extract.
We all know that Green Tea can help aid in weight loss but how else can it benefit you?
Tooth Decay: The chemical catechin within green tea helps remove bacteria and viruses which can lead to throat infections
Skin: With green tea containing so many antioxidants and anti-inflammatory activities this can help lead to signs of ageing and clear pores
Blood: The frequent intake of green tea can help reduce the risk of high blood pressure
Cholesterol: Green tea can also help improve the ratio of good cholesterol to bad cholesterol within the body
Heart Disease: Studies have shown that green tea can help reduce the changes of esophageal cancer which is linked to killing cancer cell without damaging any of the tissue around them
Siberian Ginseng, also known as eleuthero, is believed to be a slower acting and a more gentle Ginseng than its Korean relative. Ginseng is an adaptogen, which means it increases the resistance and the body’s ability to adapt to stress and changing situations, helping to build up general vitality. Because of these properties it is used to help boost the immune system and increase resistance to infection. Due to the adaptogenic properties, Ginseng can be used both as a sedative to help aid sleep and relaxation, and also a stimulant. Ginseng is found in many energy drinks as it is thought to be a natural mental stimulant and may help boost cognitive performance (e.g. before exams, or during times of mental strain).
Siberian ginseng, has a history of traditional use dating back more than 2,000 years. More recently, Siberian Ginseng has been the focus of several scientific studies designed to elucidate the precise action of this herb on the body.
Evidence suggests it can do much to enhance our vitality and protect us from the effects of stress. The chief organs in the body responsible for dealing with stress are the adrenal glands, which secrete a variety of hormones, such as adrenaline and cortisol, which have important roles to play in the body's response to stress. However, the adrenal glands have only a certain capacity to respond to stress, and prolonged demands can cause them to weaken. Common symptoms of weakened adrenal glands include fatigue (which is often worse just after the stress of physical exertion), dizziness on standing, anxiety and/or depression. Siberian Ginseng (Eleutherococcus senticosus) has been shown to help protect the adrenal glands, increasing their capacity to withstand prolonged stress.
Immune System: Another of Siberian Ginseng's specific effects is that it appears to enhance the immune system. In a large scale study of 1,000 Siberian factory workers who took Siberian ginseng for just 30 days, the number of lost days due to absenteeism was reduced by 40%. In addition, general reported illness rates for the same period were cut by half.
Defence: Ginseng contains high levels of antioxidants. Antioxidants help to fight free radicals. Free radicals have been linked to contributing towards certain diseases such as cancers. Antioxidants can also help with boosting our immune system, which is our body’s first line of defence when it comes to fighting illness.
Coconut Oil is the fatty oil that is obtained from the flesh of the coconut, used in cookery and cosmetic products and is also classed of one of the very few 'superfoods' due to the profound improvements that it can make to your health and well being.
Pure Organic Coconut Oil has many health and healing benefits and has been used in both cooking and skin care for generations. Its active properties are Antioxidants, MCT (Medium Train-Triglycerides), Lauric Acid, Caprylic Acid and Capric Acid. The active ingredients within coconut oil are impressive and it makes for a great supplement for those who want to improve their general health, as well as dieters.
Virgin Coconut Oil has for a long time been used as a healthy alternative to cooking oils and acts as a great substitution in baking. Coconut Oil can also be applied to the skin and hair to improve condition with it's moisturising properties.
Pure Organic Virgin Coconut Oil is made using traditional production methods meaning all of the natural healthy qualities found in this completely natural oil are retained. It is 100% Organic and Cold Pressed. Some key benefits of this product are:
✔ Cholesterol Free
✔ Energy boosting
✔ Rich in Lauric Acid
✔ No additives or Preservatives
✔ Rich in Medium Chain Triglycerides (MCT)
Firstly, Coconut Oil boosts the metabolism, helping you to burn calories and lose fat. This is due to the fatty Acids present within Coconut Oil which encourage your body to burn ketones and free fatty acids for fuel rather than glucose. When your body burns ketones and free fatty acids instead of glucose, the glucose is stored within your liver and muscles as glycogen. The glycogen is then released at a steady pace and fuels both your brain function and muscular activity between meals but the benefits don't stop there. Coconut oil also stabilises blood sugar levels which is great for fighting cravings and stabilising moods. When our moods become more stable, it becomes easier to make sensible food choices and stick with that healthy eating plan.
Digestion: Pure Organic Coconut Oil contains tiny MCT molecules which are very easily digested. This easy digestion means that coconut oil puts very little strain on your digestive system and pancreas and foods cooked in coconut also become easier to digest.
Energy: Coconut Oil provides your body with longer sustained energy and then in turn increases your metabolism. This means that Coconut Oil is a great source of fuel for training and long distance events.
Prevents Gum Disease: As well as having the ability to improve your inner health vastly, Coconut Oil also has the potential to improve your teeth and gum health!Using Coconut Oil for Oil Pulling (this is where you would swish the oil around your mouth) is a great way to cleanse the mouth of bacteria and help heal periodontal disease
Zinc Monomethionine Aspartate, Magnesium Aspartate and Vitamin B6 known to most as ZMA has many beneficial factors including better muscle recovery, increased strength and size, better sleep and it's also been known as a great weight loss supplement as well.
Zinc, Magnesium and Vitamin B6 improves upon the original ZMA formula, by synergistically combining Zinc, Magnesium and Vitamin B6 in optimal dosages to enhance recovery from exercise, sleep, and hormone optimisation.
Pure Zinc, Magnesium and Vitamin B6 is a combination of two minerals, zinc and magnesium in addition to Vitamin B-6. All three of these compounds are important in biological processes. In addition, during an 8 week 1999 study, American Football Players who supplemented with Zinc, Magnesium and Vitamin B6 showed greater increases in muscle strength than those who didn't.
Sleep: ZMA is often used my athletes and bodybuilders in order to help their body recover quicker however it also helps to aid a deeper more restful night sleep. This is achieved by getting the body/brain into a deeper level of REM (Rapid Eye Movement) sleep.
Immune System: ZMA is great for men and women in regards to aiding Immune system health and protecting you against colds etc.
Skin Condition: The Vitamin B6 that's contained in ZMA is brilliant for keep your skin in tip top condition. It helps treat a number of skin problems such as eczema and acne and can even help reduce dandruff.
Increase Energy: The Magnesium in ZMA helps to give your body a high level of energy by activating adenosine triphosphate (ATP)
Vitamin C is a water soluble nutrient that is found in certain foods - the majority being fruits and vegetables such as oranges and carrots. When Vitamin C is absorbed into the body it acts as a defence against nasty illness' and diseases.
Your body needs daily Vitamin C as it is required for the growth and repair of all of your bodily tissues. If you have ever had an injury to your joints or tendons or even a cut to the skin, your body will have had to utilise important Vitamin.C for your repair. With this in mind, we should all aim to get enough daily Vitamin.C to allow our bodies to function at the highest level, whilst also retaining the ability to recover quickly when necessary.
If you give your body enough daily Vitamin C, you are likely to feel revitalised and should also find maintaining your general health alot easier as vitamin C offers a boost to the immune system and is a powerful antioxidant! You should also find it easier to build muscle due to vitamin c's ability to boost growth and recovery, but also because it improves your ability to absorb iron. The extra Iron which you will intake is widely utilized for muscle health!
As Vitamin C isn't made or stored by the body then food and supplements are your only source. Vitamin C can be found in fruits such as Oranges and Strawberries and in green vegetables like Broccoli. You can also get all the vitamin C you need for the day from one serving of Pure Vitamin C. If your diet isn't great every single day then there will inevitably be days when you don't get the Vitamin C you need, therefore having supplements to hand is always a good idea.
if you have a diet which is high in processed foods and rarely eat fruit or vegetables then you may well have a vitamin C deficiency. There are simple common signs to look out for including bleeding gums, tiredness , bone pain as well as joint pain. You might also notice that wounds don’t heal quickly or they reopen after they have appeared to have healed.
Cancer Prevention: Those with high levels of Vitamin C are at a lower risk of developing different types of Cancer
Ageing: Vitamin C affects cells on the inside and outside of the body. A recent study found that higher vitamin C intakes were associated with a lower likelihood of a wrinkled appearance, dryness of the skin, and a better skin-aging appearance.
All of the supplements above can have an amazing effect on every aspect of your well-being and help take the pressure and strain that every day life and training can do to your physical and mental health. If you have any questions just comment below or message us!