In previous posts I have featured the most essential of the nutrients our body needs to be healthy..there are a few more that need to be added to the list including Choline that was only added to the list for daily health in the late 1990s. To obtain such a wide spread of nutrients it is very important that you make sure your diet is as varied as possible.
It is easy to believe that if you are having a glass of orange juice a day that is all the fruit you need. However, as you will see fruits contain different nutrients in varying quantities, and to get sufficient of each of the nutrients required you need a cocktail of fruits.
You can find the other posts in this directory: https://smorgasbordinvitation.wordpress.com/smorgasbord-health-column-news-nutrients-health-conditions-anti-aging/
Choline: Officially this is usually grouped with the B Vitamins but because it has a very clear role of its own to perform it is worth showcasing separately.
Choline is of the few substances that can penetrate the brain membranes, raising levels of acetylcholine a neurotransmitter that may improve focus and memory. Acetylcholine is also necessary for stimulating the contraction of all muscles including the facial muscles. This may help maintain a youthful appearance. Choline also seems to help with controlling cholesterol, keeping arteries clear.
It is found in egg yolks, liver, whole grains, green leafy vegetables such as spinach and fish.
B8 -Inositol: Another nutrient that is grouped with the B-Vitamins. It is usually not listed as essential for diet but as most vitamins, particularly within a group are synergistic it would make commonsense to include regularly to provide its benefits. Inositol is required for proper formation of cell membranes. It affects nerve transmission and helps in transporting fats within the body. It is also necessary for the normal metabolism of insulin and calcium.
It is found in nuts, beans, milk, whole grains, lecithin, wheat and wheat bran, cantaloupe melon, egg yolks, liver, fish and oranges.
Bioflavonoids, sometimes known as Vitamin P; There are over 500 different types of Bioflavonoids with some of the more common ones being hesperidin, myrecetin, nobilitin, rutin, tangeritin and quercitin. They maintain the health of cell membranes and collagen and they increase the effectiveness of antioxidants, most notably Vitamin C, which is the vitamin that they are found alongside with in food.
It is water-soluble and the best sources are apricots, cherries, cantaloupe melon, papaya and the skin and pith of citrus fruit.
Co- Enzyme Q 10 – Ubiquinone: Q10 has a widespread distribution throughout the body and is used by the body to metabolise food into the fuel ATP (adenosine triphosphate) that the body needs for energy. It is a powerful antioxidant that protects the body from free radicals and also acts as a bodyguard for Vitamin E, which is vital for cell membranes and keeping blood cholesterol at a healthy balance. Some research has indicated it might help increase sperm count in men and it has been shown to help in the healing process, particularly in the mouth and gums. It is essential for the immune system and heart function.
Best sources: Fish,Meat particularly the heart and organ meats, egg yolk, milk fat, wheat germ and wholegrains, but usually needed in supplementation form.
Boron: Found in trace amounts in food and the human body and there is some debate as to its usefulness as a nutrient. However, there may be a link to bone health and density but there does seem to be some merit in its ability to reduce the loss of calcium in urine. This might lead to a lower risk of osteoporosis.
Best sources Raisins, Prunes, Nuts. Non citrus fruit,Vegetables and legumes.
Iodine is a trace mineral that is needed to make thyroid hormones that maintain metabolism in all the cells of the body. It is one of those trace elements that seems to be prevalent in soil around the world and is therefore present in a wide variety of foods including vegetables and fruit. Most of us will obtain enough from our diet but there were parts of the world in both the US and UK for example where local produce was being grown in earth that was deficient and this resulted in an increase in thyroid related diseases. Goitre
Best sources for iodine – Eggs, Dairy, Live yoghurt, Seafood, Iodised salt, Sea vegetables such as kelp, Cod, Mackerel, Haddock, Strawberries, Bananas, Nuts
©sally cronin Just Food for Health 1998 – 2018
My nutritional background
I am a qualified nutritional therapist with twenty years experience working with clients in Ireland and the UK as well as being a health consultant on radio in Spain. Although I write a lot of fiction, I actually wrote my first two books on health, the first one, Size Matters, a weight loss programme 20 years ago, based on my own weight loss of 154lbs. My first clinic was in Ireland, the Cronin Diet Advisory Centre and my second book, Just Food for Health was written as my client’s workbook. Since then I have written a men’s health manual, and anti-aging programme, articles for magazines and posts here on Smorgasbord.
You can find all my books here with links to Amazon: https://smorgasbordinvitation.wordpress.com/my-books-and-reviews-2018/
Thanks for dropping by and I hope it has given you something to think about..