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Vitamin B2, also known as riboflavin, is a water soluble vitamin.  It is one of the eight B vitamins that are essential for human health and is found in a variety of foods, both plant based and animal based, and is not lost in cooking like many of the other vitamins.  Vitamin B2 is critical to the breakdown of dietary carbohydrates, fats and proteins into energy that you can use.  Without adequate riboflavin in the diet the enzymes involved in energy production do not function optimally which can lead to tiredness and stress. 

Working in tandem with other B vitamins, vitamin B2 helps to protect the nervous system and plays an important role in saving your body from oxidative stress caused by free radicals, serving as a component of the enzyme glutathione reductase which helps to neutralize free radicals.  Essential for the formation of fresh red blood cells, vitamin B2 also interacts with iron which is used to synthesize haemoglobin, allowing your body to get the oxygen rich blood needed to perform the daily functions of life.   Along with vitamin A, riboflavin also helps to maintain the mucous membranes in the digestive system.  Playing a major role in ensuring healthy corneas, perfect vision and radiant skin, vitamin B2 is best consumed as nature intended!  Dietary sources rich in this important vitamin include; dark leafy green vegetables, barleygrass, mushrooms, avocados, dairy products and wild rice.

Vitamin B2 contributes to:

·         normal energy yielding metabolism

·         the normal functioning of the nervous system

·         the maintenance of normal mucous membranes

·         the maintenance of normal red blood cells

·         the maintenance of normal skin

Vitamin B3, also known as niacin, is an essential nutrient that must be provided for in your diet. The health benefits of niacin are primarily derived from its use in producing a coenzyme called nicotinamide adenine dinucleotide or NAD, with one of the most important health benefits being its role in producing energy from dietary carbohydrates and fats.  Vitamin B3 seems to have a particularly potent role in maintaining mental agility and is important for the proper functioning of all cells including the cells of the brain and the nervous system - it acts as a powerful antioxidant in brain cells.  When the nervous system is working properly symptoms such as anxiety and mood swings can be prevented, even a slight deficiency in vitamin B3 can cause physical and mental fatigue. 

The most common symptom of niacin deficiency involves the skin with a severe deficiency leading to dermatitis and a condition called “pellagra” where a thick scaly rash develops in areas exposed to sunlight.  If pellagra is left untreated it can perturb the mucous membranes of the mouth and tongue making them red and swollen.  Vitamin B3 is found abundantly in chia seeds with just 100 grams providing approximately 55% of daily required levels.  Other good sources include sesame and sunflower seeds, nuts and nut butters, capers and brewer’s yeast.

Vitamin B3 contributes to:

·         normal energy-yielding metabolism

·         normal functioning of the nervous system

·         normal psychological function

·         the maintenance of normal mucous membranes

·         the maintenance of normal skin

·         the reduction of tiredness and fatigue

Next to calcium, phosphorus is the most abundant mineral in the body.  In order to be properly utilised it must be in proper balance with calcium and magnesium in the blood, these are the two minerals it works in tandem with to create strong bones and teeth, also helping to lay the foundation of a strong skeletal structure.  It is an essential part of our diet - especially as children when the most bone growth and development occurs.  Both DNA and RNA contain phosphorus which make it important for cellular reproduction. 

Phosphorus also contributes to the repair process and maintenance of various body cells which suffer from daily wear and tear, it makes up part of the phospholipids that surround cells - phospholipids help to protect and regulate what goes in and out of each cell.  Phosphorus plays an essential role in how the body stores and uses energy, it aids in the process of energy extraction by stimulating the process of metabolism of different nutrients including niacin(B3) and riboflavin(B2), helping to maximise the uptake of these two vitamins in particular.  The best sources for this mineral are chlorella, dairy, whole grains, legumes and nuts.

Phosphorus contributes to:

·         the maintenance of normal bones

·         the maintenance of normal teeth

·         the normal growth and development of bone in children

·         the normal function of cell membranes

·         normal energy-yielding metabolism

The importance of magnesium ions for all life itself, as well as for overall vibrant health, is hard to overstate.  Frequently referred to as the “miracle mineral”, magnesium is required to give the “spark of life” to metabolic functions involving the creation of energy and its transport, the creation and synthesis of proteins and is involved in literally hundreds of enzymatic reactions - it activates the enzymes that make copies of DNA and RNA making it essential in the process of cell division. 

Roughly half of your body’s magnesium is stored in your bones and acts as a cofactor with calcium and vitamin D to maintain and strengthen the bone structure and teeth (your teeth can only form hard enamel from calcium if magnesium is available).  It also works, again in concert with calcium, to regulate electrical impulses in the cells.  Cellular calcium channels allow the mineral to enter the cell only as long as needed to conduct an impulse, it is ushered out immediately by magnesium once its task is fulfilled, operating as a natural calcium channel blocker and responsible for relaxation, magnesium is pivotally important to the functioning of the parasympathetic nervous system.  Both magnesium and calcium are intimately involved with muscle function (magnesium relaxes, calcium contracts) with frequent muscle cramps being a symptom of a deficiency in magnesium.  If magnesium is severely deficient, the brain is particularly affected as magnesium is crucial to the production of neurotransmitters and the integrity of the blood brain barrier and therefore is needed to maintain normal psychological function.  The best food sources of magnesium include; avocados, chia and hemp seeds, sesame seeds, raw cacao and raw chocolate, sprouted nuts/seeds, sea vegetables (such as kelp and nori), raw green vegetables and grass fed dairy products.

Magnesium contributes to:

·         a reduction of tiredness and fatigue

·         electrolyte balance

·         normal energy yielding metabolism

·         normal functioning of the nervous system

·         normal muscle function

·         normal protein synthesis

·         normal psychological function

·         the maintenance of normal bones

·         the maintenance of normal teeth

·         Magnesium has a role in the process of cell division

An essential trace mineral in the body, copper has long been known to play a role in human health – its use dates back to 400 BC when Hippocrates is said to have employed it as a treatment for a variety of disorders.  Playing a beneficial role in immune function, you need copper for healthy white blood cells – the cell type tasked with seeking out, identifying and destroying pathogens.  Low copper levels lower your white blood count leaving you vulnerable to infection. 

Copper is a vital element of the dark pigment melanin which imparts colouration to the hair and skin, intake of copper is said to protect greying hair.  Copper helps in the absorption of iron from the intestinal tract and releases it from its primary storage sites like the liver.  Also playing a significant role in the synthesis of haemoglobin, myelin and collagen, copper helps to protect the myelin sheath surrounding the nerves and is actively involved in the production of an element of connective tissue, elastin.  Functioning as a coenzyme for energy metabolism from the macronutrients in food we consume, copper enables a normal metabolic process in association with amino acids and vitamins.  Oxidative stress is a characteristic of copper deficiency, when obtained from dietary sources it acts as an antioxidant, getting rid of free radicals which can damage your cells and DNA.  For your body to use copper you need to have a balance of zinc and manganese which is why it is best to obtain your copper from dietary sources where it is already in bioavailable form.  Topping the chart as the best source of copper are oysters!  Closely followed by kale, shitake mushrooms, seeds, nuts and nut butters.

Copper Contributes to:

·         the maintenance of normal connective tissues

·         normal energy-yielding metabolism

·         the normal functioning of the nervous system

·         normal hair pigmentation

·         normal iron transport in the body

·         normal skin pigmentation

·         the normal function of the immune system

·         the protection of cells from oxidative stress

Derived from the Greek word for magic, manganese is a trace mineral that is present in tiny amounts in the body and is found mostly in the bones, liver, kidneys and pancreas.  It is essential for the proper and normal growth of the human bone structure and is a very effective mineral in aiding in the increase of the mineral density of spinal bone.  Manganese is also needed in the production and repair of connective tissue, its specific role is in the manufacture of mucopolysaccharides which are one of the main components of all connective tissues.  

Regulation of the body’s metabolism is another vital function of manganese with manganese activated enzymes helping in the metabolism of cholesterol, amino acids and carbohydrates.  Also a powerful contributor to the protection of cells from oxidative stress, manganese is a component of the antioxidant enzyme superoxide dismutase (SOD) which helps to fight free radicals.  Free radicals occur naturally in the body but can damage cell membranes and DNA, antioxidants such as SOD can help to neutralise free radicals.  Rich sources of manganese include; whole grains, nuts and nut butters and leafy vegetables.

Manganese contributes to:

·         normal energy-yielding metabolism

·         the maintenance of normal bones

·         the normal formation of connective tissue

·         the protection of cells from oxidative stress

Proteins are a group of biological compounds which are present in every live cell, organ and tissue of the body.  Meaning “first” or “of prime importance” in Greek, proteins participate in every cellular process occurring in the body.  Proteins are made up of structures called amino acids, there are a total of 21 amino acids, 9 are essential, the rest are nonessential – you must consume the essential amino acids in your diet because your body cannot make them. 

Dietary protein supports bone health in three main ways: by supplying the raw material required to construct soft bone matrix, by increasing plasma IGF1 and by promoting muscle growth and retention.  IGF1 is a growth hormone that stimulates and increases the activity of osteoblasts (cells which secrete the substance of bone).  It is especially important to ensure that children get enough protein since they are still developing and it is necessary to ensure their growth is unimpaired.  Proteins play an important role in muscle contraction and coordination, they are present in the muscle tissues in the form of many microfilaments and provide muscle structure.  Muscle growth depends on the adequacy of proteins in the body.  Proteins function as building blocks for muscles, bones and cartilage, opt for a variety of whole foods to meet your protein needs including; grass fed meat and poultry, eggs, dairy, seeds, beans and nuts.

Protein contributes to:

·         the maintenance of normal bones

·         a growth in muscle mass

·         the maintenance of muscle mass

·         Protein is needed for normal growth and development of bone in children.

Folate – the naturally occurring vitamin B9 – is often confused with folic acid.  Folic acid is a synthetically derived molecule created in a German laboratory in the 1940s and does not occur naturally in food.  Needless to say, folate metabolizes faster in the body and any excess is excreted through the urine whereas folic acid can accumulate in the blood and may adversely affect immune cell function.  Nature knows best when it comes to nutrition!  Folate is probably the vitamin whose essential role in pregnancy is most widely known.  It is necessary for the production of new DNA which is needed for the production of new cells – the growing life within the womb engages in constant cell division and the mother must expand her blood supply with the production of new red blood cells – these activities demand a generous supply of folate. 

Folate works to convert the amino acid homocysteine into methionine - a deficiency allows homocysteine levels to accumulate in the body.  High levels of homocysteine are associated with heart disease and stroke and can block blood and other nutrients from reaching the brain, interfering with the production of the feel good hormones serotonin and dopamine which regulate mood.  Within the body, folate is an activator – it has an influence on “natural killer” cells of the immune system which are in charge of fighting infections and malignant cells.  Romaine lettuce, spinach and asparagus are especially high in folate; other good sources include egg yolks, legumes and lentils.

Folate contributes to:

• maternal tissue growth during pregnancy
• normal amino acid synthesis
• normal blood formation
• normal homocysteine metabolism
• normal psychological function
• the normal function of the immune system
• the reduction of tiredness and fatigue
• Folate has a role in the process of cell division

Also called vitamin B5, pantothenic acid gets its name from the Greek root pantos meaning “everywhere” as it can be found throughout all living cells.  The most studied role of pantothenic acid in health support is its incorporation into a molecule called coenzyme A (CoA), this occupies a central place in energy metabolism, acting to allow carbohydrates, fats and proteins to be burned as energy sources.  It is also helpful in reducing body fatigue and weariness and it sets the metabolic process of the entire body on the right track making it capable of increasing the stamina of the human body. 

Sometimes referred to as the “anti-stress” vitamin, pantothenic acid may help to encourage the production of dopamine and serotonin which are neurotransmitter chemicals that regulate mood and reduce anxiety and stress.  Also aiding in the production of vitamin D, pantothenic acid supports the adrenal gland which produces steroid hormones and generally keeps the gland in optimal health.  Given the critical role it plays in health it’s a good thing that pantothenic acid is so ubiquitous in wholefoods with shiitake mushrooms providing the richest natural source of this essential nutrient, closely followed by cauliflower, sweet potato and broccoli.

Pantothenic acid contributes to:

·         normal energy-yielding metabolism

·         normal mental performance

·         normal synthesis and metabolism of steroid hormones, Vitamin D and some neurotransmitters

·         the reduction of tiredness and fatigue

Potassium, the third most abundant mineral in the human body, is an essential mineral whose ions are vital for the functioning of all living cells!  Potassium plays a role at both the cellular and electrical level – considered and electrolyte because it carries a tiny electrical charge – it is found in red blood cells, muscles and bones.  Our bodies use potassium ions to conduct electrical impulses along muscle and nerve cells, it helps to boost the efficiency of nerve reflexes that transmit messages from one body part to another, this in turn helps in muscle contraction to perform various activities without tiring quickly. 

Potassium also has vasodilating properties that work to relieve the tension of blood vessels which is one of the main causes of high blood pressure.  It is helpful in reversing the role of sodium in unbalancing normal blood pressure thus acting as a vital component that maintains the normality of blood pressure in the human body.  The importance of potassium should not be underestimated in your dietary plan, most famously found in bananas other rich sources of potassium include spinach, avocados and coconut water.

Potassium contributes to:

·         normal functioning of the nervous system

·         normal muscle function

·         the maintenance of normal blood pressure

Iron is needed for a number of highly complex processes that continuously take place in the body on a molecular level and that are indispensable to human life.  Formation of haemoglobin is the chief function of this mineral – this is the primary protein found in red blood cells and represents about two thirds of the body’s iron.  Haemoglobin binds to the oxygen molecules that you breathe in from the air and releases them into your tissues.  The brain receives around 20% of the blood oxygen and a proper flow of blood to the brain can stimulate cognitive activity and help to create new neural pathways, it is especially important that children consume enough iron in their diet – iron deficiency in the first two years of a child’s life is associated with delayed cognitive and psychomotor development.  

Ribonucleic reductase is an iron dependant enzyme that is required for DNA synthesis (cell division), thus iron is required for a number of functions including healing and immune function - red blood cells are necessary for providing oxygen to damaged tissues, organs and cells.  Iron is also involved in food metabolism and is a cofactor and activator for some enzymes which play key roles in energy production and metabolism.  If iron stores are low symptoms can include tiredness, fatigue and dizziness.  Dietary iron has two forms, heme (animal based) and non-heme (plant based), important sources are; grass fed beef, oysters, spinach, lentils and beans.

Iron contributes to:

·         normal cognitive function

·         normal energy-yielding metabolism

·         normal formation of red blood cells and haemoglobin

·         normal oxygen transport in the body

·         normal function of the immune system

·         the reduction of tiredness and fatigue

·         normal cognitive development of children

·         Iron has a role in the process of cell division

Zinc is a metal that functions as an essential nutrient in the body, it is found in every cell and has been used since ancient times, with Ayurvedic texts dating as far back as the 14^th century recommending its application in various forms.  Although only required in limited amounts, zinc supports important bodily processes like strengthening the immune system – your body needs zinc to make T-cells, a type of white blood cell that fights off foreign invaders in your bloodstream.  With antioxidant properties, zinc helps to protect the cells in the body from damage by free radicals and supports the catalytic activity of various enzymes essential in DNA synthesis and cell division.  In males, zinc assists in spermatogenesis (the production of mature spermatozoa) and is a critical mineral for robust testosterone levels, in females it aids in all the reproductive phases including the birth and lactation stages. 

Zinc is an essential component of over 300 enzymes participating in the metabolism of carbohydrates, fatty acids, proteins and other macronutrients and has a regulatory role in vitamin A transport mediated through protein synthesis.  The intake of zinc has a positive influence on bone mass, it is an important cofactor in the stimulation of bone building osteoblasts (cells that synthesize bone), it accelerates the renewal of skin cells and it is essential for healthy nails and shiny hair.  Zinc is vital for vision with high concentrations found in the retina and may also protect from night blindness and prevent the development of cataracts.  This super nutrient also plays a crucial role in memory formation and cognitive stability, ensuring a proper intake of zinc is an important step towards optimal brain function.  Topping the list of zinc rich foods are oysters, however seeds such as chia, sunflower, hemp and pumpkin are also rich sources of this important mineral.

Zinc contributes to:

·         normal DNA synthesis

·         normal acid-base metabolism

·         normal carbohydrate metabolism

·         normal cognitive function

·         normal fertility and reproduction

·         normal macronutrient metabolism

·         normal metabolism of fatty acids

·         normal metabolism of Vitamin A

·         normal protein synthesis

·         the maintenance of normal bones

·         the maintenance of normal hair

·         the maintenance of normal nails

Selenium is an essential trace element that plays an important role in a number of physiological processes in humans.  It is a key element in spermatogenesis (the production or development of mature spermatozoa) and male fertility.  Selenium has also been shown to support the immune system by promoting the production of killer T-cells (a type of white blood cell), which engulf and destroy harmful foreign substances that enter the body and could otherwise cause disease and infection.  Selenium works in close conjunction with vitamin E as an antioxidant to prevent the formation of free radicals which can weaken and damage cells in every organ system. 

In addition, research has shown that selenium is an essential component of the thyroid gland’s functions, helping to regulate the amount of the thyroid hormone T3 that is produced within the body – without selenium the T3 hormone cannot be produced which can be catastrophic to a wide variety of your body’s systems.  It is believed that good selenium intake can help to prevent hair loss and promote shiny hair and healthy nail growth.  Brazil nuts are the richest source of selenium discovered so far, also found in mushrooms, shellfish, garlic, pumpkin and sunflower seeds, selenium is destroyed when foods are refined or processed so eating a variety of whole, unprocessed foods is the best way to get selenium into your diet.

Selenium contributes to:

·         normal spermatogenesis

·         the maintenance of normal hair

·         the maintenance of normal nails

·         the normal function of the immune system

·         normal thyroid function

·         the protection of cells from oxidative stress