Vitamins, Minerals & Antioxidants: What They Are & What They Do

• 13 Vitamins Your Body MUST Have •

1. B₁ (thiamin) - (part of the B-Complex Family) conversion process of blood sugars into glucose. It also helps the body break down carbohydrates, proteins and fats. Sufficient levels of Vitamin B₁ also ensure that the nervous system and the cardiovascular system work optimally. Proper muscular functioning is also dependent on sufficient quantities of this vitamin. The production of adenosine triphosphate (ATP), which is the body's main source of fuel, could not happen without this B₁. The heart in particular relies on this fuel supply so that it can keep up with its most important job of circulating blood throughout the body and supplying the blood cells with oxygen.
   Food Sources: pork, whole grain cereals, wheat germ, navy beans, kidney beans, garbanzo beans (chickpeas), peas, peanuts, fish, oysters, whole wheat and rye flour, oranges and orange juice and raisins. The best sources are found in beef liver and kidneys and in brewer's yeast.
   Warnings: None; as a water-soluble vitamin it is constantly needing to be replenished.


2. B₂ (riboflavin/Vitamin G) - (part of the B-Complex Family) assists with the metabolization process of proteins, fats and carbohydrates. It is needed to maintain the mucous membranes that are located throughout the digestive tract, and for proper formation of red blood cells. Riboflavin helps the body produce antibodies, and it is an important part of the processes involved with cell respiration and growth. This vitamin benefits skin, hair, finger and toenails and the connective tissues. As part of the B-complex family, Vitamin B₂ is necessary for the production of niacin (Vitamin B₃) and it helps the body absorb vitamin B₆. During periods of rapid development (such as during puberty) this vitamin helps ensure that development occurs normally.
   Food Sources: Milk, eggs and dairy products such as yogurt and cheese are excellent sources of Vitamin B₂ as are leafy green vegetables, avocado, broccoli and asparagus. Enriched and whole grains and cereals are other good sources and so are nuts, legumes, soybeans and mushrooms. Fruits, organ meats (liver, kidney and the heart) and fish contain ample amounts of this vitamin as well.
   Warnings: None; as a water-soluble vitamin it is constantly needing to be replenished.


3. B₃ (niacin) - (part of the B-Complex Family) facilitates the processes of metabolizing fats, proteins and carbohydrates. Niacin helps the arteries widen, which enables blood to circulate more easily. Also, because niacin lowers the body's bad cholesterol levels (LDL), it helps prevent plaque from forming and plaque build-up on artery walls resulting in improved blood flow and a reduced risk of heart attack. Vitamin B₃ keeps the body's nervous system, digestive tract and overall mental well-being functioning properly. Healthy skin requires a regular supply of this vitamin, and it is also required in order to produce various hormones including progesterone and testosterone.
   Food Sources: organ meats (kidney, liver), lean meats, pork, prawns, and cow milk. Other sources include seeds and almonds, rice bran, wheat products, beans, green vegetables, turnips, carrots, and celery.
   Warnings: Though water-soluble, some individuals who digest niacin can experience a red flushness on the skin, a tightening at the wrists, neck and in the legs, and excrete yellow sweat. If this happens, slow intake and allow the body to get used to niacin.


4. B₅ (pantothenic acid) - (part of the B-Complex Family) this one vitamin is used by literally all of the functions the body performs. Like the other members of the B-complex family, Vitamin B₅ has a major role in the metabolism process that converts carbohydrates, fats and proteins into energy. In addition, it acts as an adrenal gland stimulant. As the glands are stimulated, the production of adrenal hormones, and especially cortisone, increases. The vitamin is also believed to be capable of reducing fatigue and thereby enhancing stamina levels. Pantothenic Acid is crucial for the production of antibodies, too. Many specialists agree that it can help the body fight off the symptoms of stress, anxiety and even depression. It also helps to lower bad cholesterol levels and that helps reduce the risks involved with heart disease. It can help prevent arthritis or if it is already present B₅ can help to alleviate the symptoms of this painful condition. Hormone production depends on a steady supply of Vitamin B₅ and so does the creation of healthy red blood cells and hemoglobin. Healthy skin and hair both are possible because of this important B vitamin, in fact, B₅ has been used to treat acne and rosacea. It helps wounds heal faster. And finally, this powerhouse can help slow the aging process.
   Food Sources: eggs, yeast, poultry, meat, fish, liver, milk, sunflower seeds, soy beans and bean flour, peas, peanuts, peanut butter, legumes, broccoli, collard greens, bananas, oranges, mushrooms, whole grain products and wheat germ.
   Warnings: One thing that should be noted about Pantothenic Acid is that it breaks down easily in heat. Care must be taken during food preparation. As a water-soluble vitamin it is constantly needing to be replenished.


5. B₆ (pyridoxine/pyridoxal phosphate) - (part of the B-Complex Family) the most quickly metabolized member of the B-vitamin family. Like the rest of the B-vitamins, pyridoxine plays a role in the metabolism process that converts proteins, fats and carbohydrates into a form of energy the body can use. It helps produce healthy hemoglobin by making more iron available. Even more impressive, this vitamin plays a role in the production of over 60 different hormones, enzymes, prostaglandins and neurotransmitters. Vitamin B₆ is directly involved in the production of the mood, sleep and appetite regulator called serotonin. B₆ can help prevent the formation of painful kidney stones and adequate quantities will help promote a healthy immune system. It helps lower the levels of bad cholesterol in the blood making fatty plaque deposits are less likely to form on artery walls and greatly reducing the risks of heart attack. It's believed that the way B₆ joins together with folic acid and B₁₂ also helps reduce the risk of heart attack. Together this combination may lower homocysteine levels.
   Food Sources: poultry, pork, fish, milk, eggs, nuts, seeds, brown rice, whole grains, bananas, carrots, avocados, soybeans and whole grains
   Warnings: Though it needs to be replenished regularly, B₆ is one of the few vitamins that when taken in excess, can actually be toxic. Taking more than 2 grams a day can result in irreversible damage to the nerve endings and to the entire neurological system. Although up to 500 mg/day is considered high, this level still is considered safe. Women need 1.2-1.6 mg/day where men need 1.3-1.7mg/day.


6. B₉ (folic acid) - (part of the B-Complex Family) Like the other B-vitamins, Vitamin B₉ plays a role in the body's ability to metabolize fats, proteins and carbohydrates so they can be converted into energy. But folic acid benefits the body in many other ways, too. B₉ is required to help form DNA and other nucleic acids. Since DNA and other nucleic acids are created along with new cell growth, this vitamin plays a crucial role in the body's ability to create red blood cells and the heart disease fighting amino acids called homocysteine. Folic acid also assists in the production of heme, the pigmented part of the red blood cells that carry iron. Folic acid also plays a significant role in the body's ability to repair damaged tissues. It plays a role in the development of serotonin, the neurotransmitter responsible for regulating sleep, moods and appetite. It helps with the digestion process. And it may help protect against the onset of cervical cancer. Ample quantities of folic acid are also extremely important for any woman planning to conceive. Its presence can help protect the developing fetus from such dangerous conditions as spinal bifida. Four to six weeks after conception, the neural tube begins to form in the growing fetus. This tube ultimately becomes the spine, spinal cord, skull and brain. Closing the neural tube so amniotic fluid cannot seep in is the final step of the tube's development. Folic acid ensures this closure. Failure to close can result in birth defects including spinal bifida or anencephaly.
   Food Sources: green leafy vegetables such as spinach and asparagus, organ meats including liver and kidney, nuts, beans and legumes, shellfish, poultry, pork, whole grains, citrus fruits, fruit juices and yeast
   Warnings: Though excessive consumption of B₉ does not present a dangerous situation, care should be taken to keep consumption in moderation. Men and women should get 300 to 400 micrograms daily. Pregnant women, especially during the early stages of pregnancy and women attempting to conceive, should increase their intake of B₉ to 600 micrograms/day. This vitamin is easily broken down during the cooking process so care must be taken during food preparation.


7. B₁₂ (cobalamin) - (part of the B-Complex Family) known as the energy vitamin, adequate levels of B₁₂ have been shown to increase alertness, reduce tiredness and leave people feeling overall invigorated. One of the most important functions of Vitamin B₁₂ is its ability to work together with B₉ in the production of DNA. Because of the way it is able to recycle certain enzymes, it plays a significant role in maintaining the proper functioning of cells, blood and nerves. An imbalance of either Vitamin B₉ or B₁₂ can negatively impact the way red blood cells divide and lead to a condition known as pernicious anemia. It also works to reduce levels of homocysteine, the amino acids that can damage artery walls and increase a person's risk of developing heart disease. The vitamin is responsible for ensuring that nerve cells function properly. It's also possible that B₁₂ can treat symptoms associated with a loss of calcium including osteoporosis and damage to the teeth. It may even be able to relieve some symptoms of depression.
   Food Sources: animal liver is the best source of Vitamin B₁₂ (cyanocobalamin). Other good sources include fish, eggs, cheese and meat. It is important to note that Vitamin B₁₂ is not found in plant tissue; those who consume a vegetarian-style diet are highly advised to subplement this all-important vitamin. Cereals, plant milk, soy products and brewer's yeast that have been fortified with B12 are also good sources.
   Warnings: None; as a water-soluble vitamin it is constantly needing to be replenished.


8. Vitamin A (retinol) - a group of compounds that play an important role in vision, bone growth, reproduction, cell division, and cell differentiation (stem cells). It helps to regulate the immune system by making white blood cells and helping lymphocytes (a type of white blood cell) fight infections more effectively. Vitamin A also helps to prevent infections by promoting healthy surface linings of the eyes and the respiratory, urinary, and intestinal tracts, and by helping the skin and mucous membranes function as a barrier to bacteria and viruses. When those linings break down, it becomes easier for bacteria to enter the body and cause infection.
   Food Sources: whole eggs, milk, and liver (also check for fortified products such as skim milk), carrots, spinach, cantaloupe and apricots (most colorful fruits and veggies)
   Warnings: excessive Vitamin A use during pregnancy may increase the risk of birth defects. Vitamin A overdose can cause symptoms such as orange skin, blurred vision and nausea. Vitamin A toxicity can cause more severe symptoms such as growth retardation, hair loss and enlarged spleen and liver and even death. Ideally, adults should strive to get 700 to 900 micrograms of this vitamin each day. (900 micro grams for males, 700 micro grams for females, 750 micro grams during pregnancy and 1200-1300 micro grams during breast feeding).


9. Vitamin C (ascorbic acid) - essential for the formation, growth, and repair of bone, skin, and connective tissue (including tendons, ligaments, and blood vessels). It helps maintain healthy teeth and gums, and helps the body absorb iron, which is needed to make red blood cells. It is necessary for the metabolizing of folic acid, iron, tyrosine and phenylalanine, otherwise the body could not use carbohydrates. It is also needed to synthesize fats and proteins. Probably the most important function of this vitamin is its antioxidant effects. Vitamin C is crucial to the body's ability to produce collagen, an important protein that keeps skin damage minimal. Collagen can delay the development of wrinkles and saggy skin by helping skin hold onto its elasticity. It can also help a person recover from the effects of a cold more quickly, while alleviating the symptoms. It also strengthens artery walls and makes them better able to resist the development of plaque build-up, and helps with the bone marrow's ability to produce red blood cells and hemoglobin and helps keep the nervous system healthy. Studies investigating this vitamins ability to slow down and possibly even prevent the formation of cataracts are ongoing and show promising results.
   Food Sources: citrus fruits - especially oranges, tangerines, limes, guava, lemons, papayas, strawberries, black currants, grapefruit and mangoes; vegetables including collard greens, sweet and hot peppers, broccoli, tomatoes, brussel sprouts, cabbage, potatoes, kale, spinach, and watercress.
   Warnings: None; as a water-soluble vitamin it is constantly needing to be replenished. To preserve more of the C content, eat these fruits and vegetables raw or only slightly cooked. Steam and exposure to light break down this vitamin.


10. Vitamin D (calciferol) - is a steroid vitamin, a group of fat-soluble prohormones, which encourages the absorption and metabolism of calcium and phosphorous. It is the only vitamin that the body is capable of producing on its own with normal exposure to sunlight. An hour a week is generally enough. All of the body's other daily requirement of vitamins must come from the diet and/or via supplementation. Five forms of vitamin D have been discovered, vitamin D₁, D₂, D₃, D₄, D₅. The two forms that seem to matter to humans the most are vitamins D₂ (ergocalciferol) and D₃ (cholecalciferol).
    Food Sources: the best sources are in steak-like fish such as salmon, mackerel and tuna, but you can also find good sources in sardines, liver and egg yolks. Fortified foods such as milk, orange juice, cereals, and some cheeses also contain Vitamin D, but be sure to check the labels.
    Warnings: Formerly it was considered unsafe in excess, but research is proving more Vitamin D can be better - excess Vitamin D created by your body is degraded as soon as it is generated.


11. Vitamin E (tocopherol) - a combination of chemical compounds that include alpha-tocopherol. All tissues in the body contain this vitamin, but the largest quantities are located in the pituitary glands and the suprarenal glands. Vitamin E is another of the important vitamins that benefit the body in many different ways. First and foremost, it has antioxidant properties which neutralize free radicals and protect the body against the damaging effects they can cause. Along with Vitamins C and Vitamin A, these antioxidants help slow the aging process and can help prevent prostate and other types of cancer. Another important benefit is that it helps keep LDL levels low. This vitamin encourages the proper development of muscles. It can help boost the effectiveness of the immune system, primarily by making it more resistant to bacterial and viral infections. Working together with Vitamin C and beta carotenes, it can help prevent the development of cataracts.
    Food Sources: sweet potatoes and mangoes; oils including sesame, sunflower, peanut, safflower, olive, soybean and corn oil; nuts - walnuts, Brazil nuts, hazelnuts, sunflower seeds and almonds; butter, margarine, eggs, wheat germ, wheat germ oil, soya, yams, spinach, broccoli, corn, avocados, fortified cereals and liver are other good sources. Green vegetables contain small amounts of this vitamin.
    Warnings: Note that food storage and preparation can significantly deplete the E content of these foods. Freezing, processing, preserving and exposing these foods to air are the biggest Vitamin E degraders.


12. Vitamin H (biotin) -
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13. Vitamin K (phytonadione) -
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• Other Minerals Required for a Healthy Lifestyle •

• Calcium - 99% of the body's calcium can be found in the skeletal system and the teeth. That last 1% can be found in the soft tissues and the blood. The mineral most prominent in the body, practically every food that is consumed contains some amount of it.
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• Antioxidants •

The human body metabolizes oxygen in order to produce energy, and "Free Radicals" are a natural by-product of this metabolic process. Free radicals are atoms or groups of atoms with unpaired or unbalanced electrons. In other words "Free Radicals" are unstable oxygen molecules that usually enter our bodies through breathing, eating, drinking etc. These volatile particles steal electrons from cells and other molecules within the body that can damage DNA. This in turn causes premature ageing and other diseases such as cancer, arthritis, Alzheimer's, cardiovascular disease including arteriosclerosis (hardening of the arteries). Free radicals react with Low Density Lipoprotein (LDL) cholesterol causing it to stick to the walls of arteries. LDL or bad cholesterol is a major contributor to coronary heart disease. They can cause failing eyesight due to the deterioration in the lenses of the eyes. Diseases such as Parkinson’s and dementia can result from the breakdown in cells of the nervous system. It is quite normal to have free radicals in the body. The body does create antioxidants to combat these unstable molecules. However, too many free radicals have the potential to do significant harm and upset the balance. That is why it is beneficial to add antioxidants through our diet.

Antioxidants are compounds that mop up free radicals and neutralize their impact on cells. Some of the most commonly known antioxidant supplements are Vitamin C, Ester C, Vitamin E, Alpha Lipoic Acid, Garlic, Coenzyme Q-10, Ginkgo Biloba, Bilberry, Lutein, Lycopene, Green Tea Extract, Grape Seed Extract, Omega 3 Fish Oils and Krill Oil, the mineral Selenium and Beta carotene which is a precursor of Vitamin A. Antioxidants are also present naturally in the food we eat in varying degrees. Some of the most powerful fruits are blueberries, cranberries, blackberries, raspberries, strawberries, cherries, prunes, red and black plums and apples. Some of the good choices in vegetable antioxidants are artichokes, russet potatoes, onions, garlic, kale, spinach, broccoli, beets, tomatoes, red bell peppers and brussell sprouts. Other powerful antioxidants are red beans, red kidney beans, pinto beans, and black beans.

Cloves, cinnamon, oregano, turmeric, ginger and rosemary are a few of the beneficial spices that we can add to our food that are high in antioxidants. Nuts and seeds are a huge source of antioxidants. Some of the heavy hitters are walnuts, pecans, hazel nuts, almonds, macadamia nuts, pine nuts, brazil nuts, pistachios, cashews, sesame seeds, sunflower seeds, ground flax seed and flax oil. Certain oils that we cook with or add to our salads can also have beneficial antioxidants in them. These antioxidants are oils such as olive oil (choose light for cooking and extra virgin for salads), walnut oil and sesame seed oil (both great for salads), canola oil, grape seed oil (also great for salads and cooking).

• Coenzyme Q10 has exploded onto the health scene. This powerful mineral has many health saving properties.
• Bilberry is a powerful antioxidant which helps fight cell damaging free radicals in the body.
• Lycopene can be beneficial in supporting heart health and warding of heart disease in women.
• Ginkgo Biloba is one of the oldest living tree species in the world.
• Garlic, taking garlic on a regular basis can help maintain cholesterol levels.
• Omega-3 Fatty Acids are essential if you want to live a healthy lifestyle that results in feeling and looking great.
• Grape Seed Extract and Green Tea Extract - two very powerful antioxidants.
• Ester-C is a unique, patented form of vitamin C complex.
• Lutein is naturally found in healthy eyes.
• Vitamin E helps support heart health and healthy blood vessels.

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Fats & Cholesterol: The Good, the Bad & the Ugly

• HDL (the good) •

High-Density Lipoprotein (HDL) is one of the five major groups of lipoproteins which enable lipids like cholesterol and triglycerides to be transported through the bloodstream. HDL is the smallest of the lipoprotein particles, but also the densest because they contain the highest proportion of protein.

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• LDL (the bad) •

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• Triglycerides (the ugly) •

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• Omega Fatty Acids •

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Food Facts

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Pregnancy Health

• The Taboo List - Filtering Out the Myths •

• Alcohol - Heavy alcohol consumption has been proven to lead to problems such as Fetal Alcohol Syndrome as well as other birth defects. There are warning labels on alcoholic beverages for a reason. Alcohol doesn't break down as quickly in the fetus as it does in our systems, so the effects of alcohol remain longer in the growing baby and can inhibit proper growth. But contrary to what many believe, many doctors will tell you now that a glass of red wine or a beer with a meal no more than once a week isn't harmful - they likely won't advocate it, but there has not been any scientific evidence in publication which suggests that babies will have any long-term or short-term harm from these minimal intakes. However, there really is no completly risk-free amount since people metabolize alcohol at different rates. So if you're even the slightest bit unsure, consult your doctor about it or just don't drink at all.
• Caffeine - Caffeine can cross the placenta and is difficult for the fetus to metabolize. Some studies tried to link heavy caffeine consumption with miscarriage, but other studies have shown no correlation with lower intakes. You should limit your intake of caffeine, most definitely, but you don't have to cut it out of your diet completely. Many practicing doctors will say that up to 350mg of caffeine a day won't harm your baby (that's the equivalent of 2 8-oz cups of coffee). But be sure to consult your ob/gyn if you're unsure. Be wary of what contains caffeine and what doesn't - many teas and sodas contain caffeine that you don't often think about.
• Cold cuts, soft cheeses & raw fish - These foods may contain pathogens that could harm your growing baby. Mercury-laden swordfish, mackerel, tilefish and albacore tuna are also fish to avoid. Unpasteurized soft cheeses as well as deli meats should be warned against unless you heat them until steaming before eating.
• "Eating for Two" - A classic old wives' tale - it sounds logical enough but sadly, it's not true. The reality of the "extra" calories you should consume only amounts to about 200 per day. That equates to a cup of reduced fat milk and a medium sized orange. Your body actually gets more nutrients from food during pregnancy because it naturally slows itself down for maximum absorption, so this idea of eating for a whole extra person isn't necessary. Depending on your build and size, a healthy pregnancy weight gain is between 20 and 35 pounds. Gaining more than that could spell trouble, but again, you'll want to gain weight according to what your doctor recommends. Women who are obese and pregnant are more likely to develop gestational diabetes - this can lead to blood sugar complications at birth and gives the child a greater risk of developing type 2 diabetes and heart disease later in life.
• Electric Blankets - This one is a yes. Electric blankets give off a low level electromagnetic field, which is a worry for fetal development. So trade your electric blanket in for a hot water bottle and baby will thank you for it.
• Exercise - A lot of people used to frown on exercising while you're pregnant, but if you're doing the right kind of exercises, it can actually ease some of the not-so-pleasant symptoms of pregnancy. There are some exercises that are fantastic to do throughout your pregnancy. These can include walking, aqua aerobics, swimming, light weight training (no straining), some low-impact aerobics, Pilates and yoga. You should not engage in anything high-impact, like horseriding, fast running, or heavy weight-lifting. These types of exercise can overstrain your joints, which are already loosened by the pregnancy hormones in your body. However, some women actually feel better with exercise as it can relieve some symptoms such as morning sickness. Warning Signs: vaginal spotting or bleeding, any dizziness, any changes to your baby's movements. As always, before you start anything new, talk to your doctor to make sure it's okay.
• Hair Dye - This one's been doing the rounds for a while, that dying your hair can harm your baby. You'll be glad to know this one is false. During a dying session, very little chemical is used, and it's certainly not enough to cause problems if it's absorbed by your skin.
• Herbal Tea - Although herbal tea may be soothing, avoid it unless your health care provider says it's ok — even the types of herbal tea marketed specifically to pregnant women. There's little data on the effects of specific herbs on developing babies. And large amounts of some herbal teas, such as red raspberry leaf, may cause contractions.
• Kitty Litter - This taboo is 100% true, so don't touch the stuff. Toxoplasmosis is an organism, found in cat feces, that unlike many causes of infection can cross the placenta and cause developmental problems in the fetus. If you or your partner accidentally come in contact with cat feces, be sure to wash your hands thoroughly before coming anywhere near your mouth. The parasite is spread through ingestion.
• Sex - Unless your doctor says no, this is perfectly fine. Endorphins (the pleasure hormone) are released after an orgasm. Endorphins actually improve the nutrient carrying capacity of the mother's bloodstream and aid in fetal development. However, it's the lack of endorphins after the baby is born that play a key factor in post-partum depression.
• Smoking - Absolutely no. When pregnant women smoke, they're cutting off the only oxygen supply to their baby, and instead replacing it with harmful chemicals such as cyanide, lead, carbon monoxide and a plethora of cancer-causing compounds. Oxygen is needed for proper fetal development, and when it isn't readily available, it can cause complications including: stillbirth, premature delivery, and low birth rate. With underdeveloped features, your child is at a higher risk to have learning disorders, behavioral problems, and vulnerability to asthma, to name a few.

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• Necessary Nutrients •

Of the most importnat nutrients that you can supply your baby with include: folic acid, calcium, iron, vitamin D, protein and omega-3 fatty acids. Prenatal vitamins are excellent supplements to a healthy diet that can help ensure you're getting enough of these essential nutrients during pregnancy. Here's why they matter:

• Folic Acid - Folate, Vitamin B₉, helps prevent neural tube defects, which are serious abnormalities of the brain and spinal cord. Lack of folate in a pregnancy diet also may increase the risk of preterm delivery. The synthetic form of folate found in supplements and fortified foods is known as folic acid.
  How much you need: 800 micrograms of folate or folic acid before conception and 1,000 micrograms a day during pregnancy.
• Calcium - Not only does calcium promote strong bones and teeth, but it also helps your circulatory, muscular and nervous systems run normally. This nutrient is so important to the growing fetus, that if there's not enough calcium in your pregnancy diet, the calcium your baby needs will be taken from your bones.
  How much you need: 1,000 milligrams a day. Pregnant teenagers need 1,300 milligrams a day.
• Iron - Iron supports the development of blood and muscle cells for both mother and baby. Iron helps prevent anemia, a condition in which blood lacks adequate healthy red blood cells. Your body uses iron to make hemoglobin, a protein in the red blood cells that carries oxygen to your tissues. During pregnancy your blood volume expands to accommodate changes in your body and help your baby make his or her entire blood supply. As a result, your need for iron nearly doubles. If you don't get enough iron, you may become fatigued and more susceptible to infections. The risk of preterm delivery and low birth weight also may be higher.
  How much you need: 27 milligrams a day.
• Vitamin D - Vitamin D is important especially during the third trimester, when calcium demands increase. Vitamin D helps to prevent preterm labor, premature birth, and infections. However, most prenatal vitamins don't contain optimal amounts of vitamin D. In addition to your prenatal vitamin, drink vitamin D-fortified low-fat milk or other calcium-rich foods containing vitamin D. If you don't drink milk or eat calcium-rich foods, talk to your health care provider about calcium and vitamin D supplements.
  How much you need: 400 IU (or 0.01mg) is the standard, but research is proving it is too low a dosage. More recents studies are showing that as much as 4000 IU (or 0.1mg) of Vitamin D has no adverse effects whatsoever, and recommendations are escalating up to 2000 IU (or 0.05mg) per day.
• Protein - Protein is crucial for your baby's growth, especially during the second and third trimesters.
  How much you need: 71 grams a day.
• Omega-3 Fatty Acids - The most important of the Omega-3s is DHA (Docosahexaenoic acid). These help promote a baby's brain development, but standard prenatal vitamins don't include omega-3 fatty acids. If you're unable or choose not to eat fish or other foods high in omega-3 fatty acids, your health care provider may recommend omega-3 fatty acid supplements in addition to prenatal vitamins.
  How much you need: 300mg of DHA (not just Omega-3)

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Skin & Aging

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Heart Health

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Antibacterial Products - Good or Bad?

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Weight Management

• Metabolism Tricks •

Three factors determine your metabolic rate, which is the amount of calories your body uses every day. The basal metabolic rate (BMR) is the rate your body uses energy for vital body processes. The rate you burn energy during physical activity and the rate you use energy during digestion of food are the two other factors involved in your total metabolic rate. To improve your metabolic efficiency you only need to alter what you eat and what you do, just a little bit, to experience a difference in how you look and feel.

• Exercise - The best way to jump-start your metabolism is to exercise. Exercise will reduce body fat and increase lean muscle mass. By increasing lean muscle mass, metabolism will increase and aid in the weight-loss process. Muscle tissue uses more calories than fat tissue because it has a higher metabolic rate. Aerobic exercise, like walking, swimming or cycling, has the added bonus of speeding up your metabolism for 4 to 8 hours after you stop exercising. Additional calories will be burned off long after you stop exercising. NOTE: Weight lifting, resistance or strength training, does not speed up your metabolism, but it does burn fat and increase your lean muscle mass which increases your resting metabolic rate.
• Eat Breakfast - Breakfast is essential. Your body has been deprived of food throughout the night, therefore your metabolism has slowed. If the cells do not receive sufficient nutrients they will begin to function less efficiently on smaller amounts, and they will actually store more fat to use during these times of nutritional deprivation.
• Eat More Often - Eat five to six small meals a day (or about every 3 hours) to keep your body's fuel supply consistent and keep your metabolism revved up.
• Avoid Late Night Eating - Avoid eating late at night because your metabolism naturally slows down in the afternoon and evening, so eat a hearty breakfast. Other research has shown that consuming a lot of carbs in the evening will actually slow your metabolism down even more - which is why you get really sleepy after a large dinner. But if you're going to eat a large evening meal, stick to proteins and veggies.
• Consistency - Consistency is important because your body metabolism adapts to your current weight. If you have been dieting or skipping meals your body's metabolism slows down to compensate for the lack of nutrients. Ever wonder why skinny people can compete in food eating contests? When lean people overeat their metabolism speeds up and when obese people diet their metabolism slows down.

• Nuts - Nuts are full of healthy protein, fiber and good fats, and have many nutritional benefits, including an increase in metabolism because of the nutrients available in this food. Nuts will help raise your metabolism and keep you full longer, so you eat less and do not go hungry. Nuts will also give you energy, because of the raised metabolism, and can be a great snack or addition to salads. Among the best nuts are walnuts, almonds, pine nuts and pistachios. Eat sparingly as these foods are also high in fats.
• Melons - Melons, especially cantaloupe, honey dew melons and watermelons, are a great boost to your metabolism and health. These fruits are really high in water, antioxidants, and vitamins needed for the efficient operation of your metabolism. They are also normally high in Potassium, which is needed for cellular water balance. If your cells do not have enough fluid, this will slow down your metabolism.
• Fish - Oily fish, including sardines, salmon, and tuna, can boost your metabolism with the help of a substance called leptin. These fish are also a great source of omega 3 fatty acids, which are needed for your brain and nervous system, as well as an efficient metabolism. Probably one of the most important foods you should be eating twice weekly. Right now, the wild pacific salmon is the healthiest fish you can buy.
• Baked Potato - Yeah... yeah, big surprise! A baked potato can be a big aid in boosting the calorie burning process of your body. baked potatoes are full of potassium and magnesium, and also offer zinc. All of these are needed for a fast burning metabolism, and a baked potato can provide these nutrients easily. They are also filling, so you eat less without going hungry.
• Gourmet Cheese - Another surprise. Almost all kinds of gourmet cheeses are a great food to boost your metabolism. Cheese is full of protein, calcium, and other nutrients. Calcium helps boost your metabolism significantly, especially when combined with protein, and cheese has both of these fat burning components. In addition, cheese contains many of the vitamins and minerals your metabolism and body need.
• Lobster - Lobster is one of the best foods on earth, and almost every one loves this seafood. Lobster is very low in calories, and tastes delicious. This crustacean is a terrific source of zinc, vitamin B12, Potassium, and Selenium. These are all things your metabolism needs to work faster and harder. If you are trying to lose weight, lobster is the perfect food because of all these factors.
• Dark Chocolate - Most people believe that chocolate is responsible for their weight gain, but surprisingly this delicious food will actually boost your metabolism, and the darker the chocolate is the better it is for your calorie burning. Chocolate is rich in copper, magnesium, manganese, and potassium, and is full of healthy phytochemicals called flavonoids as well. All of these components will help increase metabolism naturally.
• Rolled Oats - Rolled oats can be made with whey protein and flaxmeal in the morning to spike your metabolism with high quality carbohydrates, protein and good fats. The best time to eat rolled oats is in the morning when your body needs carbohydrates for your brain and body to effeciently function throughout the rest of the day.
• Whey Protein - Whey protein is perhaps the best thing for your metabolism since sliced rye bread. It is in powder format and comes from cows milk. Whey protein is a complete high quality protein which is great for increasing your metabolism because everytime you ingest protein your body feels full longer and revs your metabolism.
• Natural Yogurt - Natural yogurt contains many pro-biotic cultures that are necessary for a healthy digestive tract. Yogurt also contains a lot of good fats and some protein. Yogurt can be eaten as a mid-morning snack with a whole apple.
• Green Tea - Green Tea is perhaps one of the best morning metabolism boosters you can drink. Not only does it help with cancer risk, weight loss, metabolism it also contains caffeine which helps you focus during the morning. Green tea is found in many fat burning products.
• Beans - Beans are loaded with fiber and incomplete protein. Fiber helps keep you feeling full longer which helps prevent any binges and lapses in your meal plan.
• Eggs - Eggs are one of the highest quality protein sources available. Eggs should be part of everyones diet and is perhaps the best food at speeding up the metabolism.
• Lean Proteins - Turkey and chicken breast are two of those lean meats that you should have once or twice a week to switch up your sources of protein. They are great sources of complete protein which help rev your BMR (basal metabolic rate).
• Peanut Butter - Peanut Butter is one of those hidden health foods. People give it a bad rap due to it's high caloric content but it contains great essential fatty acids, lots of fibre and some incomplete protein. Instead of putting it on toast, try it on celery as a snack.
• Olive Oil & Canola Oil - Extra virgin olive oil and canola oil should be used at ALL TIMES when cooking. Since extra virgin olive oil has a lower flash point (it burns at a lower temperature than most oils) it is sometimes pretty messy to use. These oils contain lots of omega 3's which keep your heart and brain healthy.
• Whole Grains - Whole grains provide energy that you need throughout the day. Most of the advertised whole grains aren't actually made with Whole Wheat (and with the germ). Make sure that the product that you buy is not enriched either. The more that you increase your insulin levels the better chance you're slowing down that metabolism.
• Berries - Most people love berries and they're not such a hidden secret anymore. They are jam packed FULL of antioxidants and is probably one of the most important health foods to eat to maintain a healthy lifestyle and keep your metabolism going strong. Frozen Raw Raspberries are usually the easiest to purchase from the frozen section of your local supermarket.
• Cayenne Pepper (and other spicy varieties) - In the past five years cayenne pepper has been used in fat burners. Why you ask? Because capsaicin (a component found in many chili peppers) has thermagenic properties. When your body has to cool itself down it requires calories to do so. Thus, creating a fire for your metabolism.
• Coffee - Coffee is one of those foods that have been loved and hated by many nutrionists and dieticieans. The most recent research about caffeine and coffee suggest many positive benefits which include: Speeding up your metabolism, heart health, increased concentration and many more.
• Cold Water - A recent study by German researchers suggest that 90 minutes after drinking cold water will boost your metabolism by 24% over their average metabolism rate. Not only does water keep your body lean it also helps with keeping the flow of nutrients and helps get rid of free radicals.
• Steak - Lean red meat has also been through a love and hate relationship with many health professionals; but recent research suggests that lean red meat should be ingested once per week. Red meat contains creatine monohydrate which helps your body use more creatine phosphate (ATP) to help you build muscle. Obviously with the more muscle mass the greater your metabolism.
• Vegetables - Vegetables are one of those completely needed foods that we NEED to eat to maintain an elevated metabolism. Vegetables contain fiber, vitamins and many essential nutrients which we can't get anywhere else. Make sure to ingest 10-12 servings of fruits and vegetables daily (yes, that's more than the current food pyramid says). Here's a list of metabolism-friendly vegetables: artichokes, asparagus, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, cucumbers, eggplant, garlic, green beans, kale, leeks, lettuce, mushrooms, okra, onions, parsley, pumpkin, radishes, scallions, spinach, squash, tomatoes and turnips.
• Fruits - Like their veggie cousins, fruits are also needed to maintain an elevated metabolism. Some fruits with particular benefits include: apples, grapefruit, grapes, kiwis, lemons, limes, mangos, nectarines, papaya and pears.

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Health Studies

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