Vitamins - Essential Guide

Some vitamins and minerals are most in need of Britney. Take them without their significant others - known in the biz as "co-factors" - it can be almost useless.

"Some nutrients compete with others to take a supplement, you can argue that you are lacking in other countries," says accredited practicing dietitian Melanie McGrice, nutritionplus.com.au.

And to Evelyn Faye Nutrition leader, former pharmacist Ian Collins may, some additional mechanisms drugs harm worse than DIY buzz-cut. Likewise, some nutrients, either in food or pills, weaken some medications.

With Australia 4000000 strokes back vitamin pills and minerals is frightening According to the latest estimates, that most vitamins and minerals that are purchased over the counter - or even online - with varying degrees of advice. Collins pointed to the personal work with qualified medical practitioners, but the same may not be true if you discount the truckload to the pharmacy. His advice? Always consult a qualified nutritionist or doctor for further advice before. Supplements or herbs, and ask a doctor or pharmacist to combat drug

And I do not think natural means no worries. Even the vegetables and grapefruit can cause havoc with some medications. Finally, not to be confused by a bottle of magnesium licenses it to frozen foods. "Always check the dose, type and brand of the food supplement with the dietician and select the most dietary supplements, if possible," he concluded McGrice.

Zinc (Zn)
This is one of the most common extra bits zinc sensitive when it comes to the absorption, with many common factors that lead to a loss of zinc in excess. Think of stress, alcohol, smoking, gastrointestinal diseases and gastrointestinal and chronic diarrhea.

CARE FACTOR: A deficiency may be associated with acne, brittle nails, wound healing, loss of taste and smell, low sperm count, poor concentration, increased incidence of colds / flu.
Daily dose for adults is CSR 8-14mg/day Australia.
On a plate: seafood, red meat, eggs, milk, sunflower seeds, whole grains. Oysters are the richest source of zinc with an oyster (50g) provides about 8 mg of zinc.
Enemies: Excessive zinc-calcium loss, as both compete for absorption. The same applies to the iron. Alcohol and some medications can also inhibit the absorption of zinc.

Magnesium (Mg)
An important mineral in over 300 metabolic reactions, including the production of energy are involved, the magnesium is one of the side dishes are widespread, especially in athletes. Loud Collins, is used in each movement of the muscles and nerve. Exercise increases the body's demand for magnesium, it is excreted through sweat.

CARE FACTOR: According to Collins, "most people are deficient in magnesium, especially if you are older, magnesium, more importantly, its role in the prevention of muscle cramps and maintain a healthy heart." Deficiency symptoms include anxiety, cold hands and feet, chronic fatigue, convulsions, cardiac arrhythmias, hypertension, insomnia, premenstrual syndrome, dizzy and weak growth.
Daily dose for adults is CSR 310-420mg/day Australia.
On a plate: almonds, barley, molasses, whole grains, seeds, algae, eggs, beans. Add ½ cup oat bran cereal in the morning or your smoothies for an additional 96 mg of magnesium.
Saboteur: Just like zinc. High concentrations of calcium or iron with magnesium for use to compete. Excessive consumption of caffeine and alcohol also prohibits the absorption of magnesium.

B multivitamin
Metabolic function? Check it. Stress Relief? Check it. But Vitamin B is water soluble, they are very quickly eliminated, so you need an introduction, how to get the benefits, before they disappear means.

FACTOR of care: a classic sign of vitamin "crack lip" B says Ian. Differ, the typical symptoms such as malaise, fatigue, dizziness, weakness and poor immunity, and particularly in view of the lack of vitamin B.
Daily Dose: CSR for adults in Australia are as follows:
B1 - B2 1.1-1.2mg/day -1.1-1.3mg/day, B3 - 14-16mg/day; B5-4-6mg/day, B6 - 1.3-1.7mcg/day; B12 - 2.4mcg/day.
On a plate: Vegemite found in yeast, providing 0.5 mg B1, B2 0.85mg, 5.8mg, B3 with a spoon. If you have some organs such as the liver is a great source of all the B vitamins, especially B5, provides 85 g of liver 7 mg. Tuna is a great source of vitamin B6 with 100g service offers more than 1 mg. Vitamin B12 is found only in animal products, they must often be added to a vegetarian. Salmon fillet 100 g provides more than your daily dose of vitamin B12 3.25mcg.
Saboteurs: excessive consumption of coffee, tea, alcohol, cigarettes and reduce protein absorption.

Vitamin C (ascorbic acid)
Antioxidants are great all-rounders. It helps to strengthen the immune system, help. Teeth and gums healthy and promotes the synthesis of collagen for youthful skin, improve sperm health and healing Piques Collins recommended Vitamin C "immune system to fight infections and will be used in training as an antioxidant."

CARE FACTOR: has the human body the ability of vitamin C, which means that we are dependent on food sources or supplements are to mean to meet the quota of vitamin C to synthesize the most common symptoms of vitamin C deficiency are bleeding gums, fatigue and Increased susceptibility to infection / cold. Official Vitamin C deficiency is known as "scurvy", which while not common, it can occur in adults and children known and is characterized by irritability, pain in the legs, and loss of appetite, shortness of breath, fever, bleeding, pain and tissue.
Daily dose for adults is 45mg/day CSR Australia.
On a plate: Vitamin C is rich in fresh vegetables and fruits, such as berries, guava, citrus fruits, kiwi, broccoli and Brussels sprouts. Chile is also rich in vitamin C, so add a little "heat at the next meal, with a single red pepper provides 65 mg of vitamin C!
Saboteur: Just like other water-soluble vitamins, vitamin C unstable to heat and light and decrease the intake of excessive coffee / tea, alcohol, smoking and aspirin.