Minerals

We all know we should be getting enough vitamins and minerals from the food we eat. If there's any doubt in our minds that we're missing certain nutrients, we take vitamins just to be sure. The problem is, consuming excessive amounts of certain vitamins and minerals can be harmful so check out this chart for a little recommended daily intake (RDI) refresher. Pay special attention to the amounts because some are needed in micrograms (mcg), and some are needed in grams (g).

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We all know we should be consuming enough vitamins and minerals. We need them in order to stay healthy, but did you ever think about what the difference between the two is? Vitamins come from the plants and meat we eat. They are essential nutrients that fall into one of two categories: water soluble or fat soluble. Vitamin C and all eight B vitamins are water-soluble, which means water is required for their absorption. These nine vitamins are found mostly in fruits, veggies, and grains. You need water-soluble vitamins every day, and the extra is flushed out when you go to the bathroom. Vitamins A, D, E, and K are fat-soluble, and are mostly found in fatty foods such as meat, dairy, vegetable oils, and oily fish. They require fat for absorption and are stored in fat tissue for later use. If you eat excessive amounts of fat-soluble vitamins, they can be harmful to your body so pay close attention to your diet.

To hear all about minerals and find out if taking supplements is necessary read more

If healthy living is part of your plans for how to tackle 2008, then you need to ask yourself if your diet is missing magnesium. This mineral is mighty but is often over looked, even though it participates in hundreds of bodily functions that foster good health. It contributes to bone strength; in fact 50 percent of your total body magnesium is found in the bones. It also helps promotes a robust immune system and normalizes muscle, nerve, and heart function. Pretty convincing list, don't ya think?

Women ages 19 to 30 should get 310 milligrams daily of the mineral, and women over 31 need 10 milligrams more, with their daily recommended intake (RDI) being 320 milligrams. The good news is that whole grains are high in magnesium, especially quinoa. An ounce of dry roasted almonds contains 80 milligrams of magnesium while dry roasted cashews contain 75 milligrams. If you are looking for a food source a little lower in fat, then be sure to add beans to your diet. A cup of cooked black beans contains 75 milligrams of magnesium as well. Dairy products are also a good choice, just remember to choose low fat ones.

We all want our teeth to be bright and white. There are so many whitening products and toothpastes on the shelves at my local drugstore. Dentists, for a pretty penny, professionally bleach stained and colored teeth.

There's nothing wrong with wanting to have pearly whites, but these products can make your teeth sensitive to cold and hot temperatures. Which can be surprisingly painful, so why not prevent the stains before they start?

If you're concerned about your teeth becoming stained, try to avoid these as much as possible:

• Coffee, tea, cola, and red wine - consider cutting back if it's not possible to ditch these altogether, and brush your teeth immediately after you drink them.
• Smoking - Don't you have enough reasons to quit?
• Certain fruits and veggies - apples and potatoes can stain your teeth, so brush after eating them. Teeth, like people, are unique and not everyone's teeth will react the same way to the same foods.
• Minerals in the water you drink can also discolor your teeth. Some cities add fluoride to the water supply - excessive fluoride from water or mouthwashes can also cause discoloration.

Fit's Tips: Anything that can stain your carpet can stain your teeth - so brushing after each meal and snack can help prevent stains. Keep toothpaste and a toothbrush in your desk drawer at work, so you can brush after your morning coffe.

Also, make sure to floss your teeth daily and get your teeth professionally cleaned every 6 months. It's good to know that some of these stains can be gently scraped off by your dentist.

Source

First off, it's good to know that our bodies require 6 nutrients:

1. Carbohydrates
2. Fats
3. Protein
4. Vitamins
5. Minerals
6. Water

Carbs, fat, and protein are known as macronutrients because we need to eat them in larger quantities (grams per day). Our bodies metabolize them and turn them into energy.

Vitamins and Minerals are considered micronutrients because we need them in smaller quantities (milligrams per day). They don't give us energy but rather help our bodies carry out necessary and important physiological processes.

• Vitamins are either water-soluble (water is required for absorption and are excreted in urine) or fat-soluble (requires fat for absorption and are stored in fat tissue). There are 9 different water-soluble vitamins: Vitamin C and all 8 B vitamins. There are 4 fat-soluble vitamins: A, D, E, and K.

  Each of these vitamins have unique roles and functions in our bodies. For example, Vitamin A promotes healthy eyesight and helps us see in the dark while Vitamin K plays an essential role in clotting the blood.

• Minerals are either Macro (major) or Micro (trace) minerals. Calcium, phosphorus, potassium, sodium, chloride, magnesium, and sulfur are considered Macro minerals and are needed in quantities of 100 mg a day or more.

  Iron, iodine, zinc, chromium, selenium, fluoride, molybdenum, copper, and manganese are Micro minerals, and are needed in much smaller or "trace" amounts.

  There are 16 essential minerals and they are also needed to keep the body healthy. Calcium prevents osteoporosis and iron prevents anemia.

Want to know what else makes them different? Then read more

Many of today's vitamin and mineral supplements are made synthetically through chemical processes, rather than derived directly from plants or other foods. Some manufacturers do make supplements directly from natural sources, and claim that these vitamins are superior in quality to their synthetic cousins.

So which ones are better for you?

Basically, it comes down to science. If the molecular structure of a synthetic vitamin and one made from natural foods are the same, then there is no real difference between their effects on the body.

Most synthetically made vitamins are identical to the natural ones. If one says, "better quality," don't rely on that unless their claim is backed up with scientific evidence or reasoning.

The list of ingredients and their amounts are the most important aspects to look at when comparing the two. If the lists are the same, then go for the cheaper one. Some synthetic vitamins contain artificial chemical colors, or are made with products that some people are allergic to. If this is the case, you may want to choose the food based, natural vitamins.

Fit's Tips: Just so you know, most synthetic vitamins and nutrients are both cheaper and purer.

What's the buzz? Honey has so many wonderful characteristics besides its natural sweet flavor - they don't call it the "ancient healer" for nothing.

Besides being great at soothing a sore throat, check this out, Honey....

• it could be helpful in treating your allergies.
• it's antimicrobial because of its high sugar content, so it's great for treating cuts and burns to prevent scarring.
• it contains vitamins B6, thiamin, niacin, riboflavin, and pantothenic acid.
• it also has minerals like calcium, copper, iron, magnesium, potassium, and zinc.
• it contains natural antioxidants such as vitamin C.
• There are over 300 different varieties of Honey, ranging in color and flavor, depending on what plants the bees gather nectar from.
• Honey never goes bad, because it's slightly acidic, bacteria won't grow in it.

Fit's Tip: Using Honey in your baked goods will keep them moist for a longer period of time.