Vitamins, Minerals and Trace Elements : Food Combining Hay Diet
If you follow the food combining lifestyle you will get all the vitamins, minerals and trace elements that you require without the need to take any supplements.
Serve green vegetables with a
Vitamins, Minerals and Trace Elements : Food Combining Hay Diet
If you follow the food combining lifestyle you will get all the vitamins, minerals and trace elements that you require without the need to take any supplements.
Serve green vegetables with a dab of butter or add a dressing of olive oil as this increases the absorption of vitamins by the body. This is because these vitamins are only soluble in oil, not water.
- Vitamin A: retinol is made inside our bodies from beta carotene which gives the orange and yellow colour to fruits and vegetables. Good sources are carrots, sweet potatoes, apricots, mango, yellow fleshed melon, peaches, nectarines, pumpkin, tomato, spinach, watercress and dark green leafy vegetables. We only make as much vitamin A as we need.
- Vitamin A is also found in liver, kidney, cheese, eggs and cod liver oil. Smaller amounts are obtained from yogurt, milk, butter and oily fish such as mackerel and sardines. If we eat too much liver, we can overdose on vitamin A, and suffer joint pains until we have used up the excess. One meal of liver per week provides a good source of iron without excess vitamin A. Pregnant women should not eat liver as the excess vitamin A can damage the foetus.
- Vitamin A is important for the care of the eyes, and for the immune system to fight off infection. It is essential for normal growth and repair of tissues. It is also important in reducing the risk of cancer and heart disease.
- Vitamin B1: thiamine is needed to release the energy from food. Good sources are potatoes, wholegrain cereals, green vegetables, pulses, nuts and sunflower seeds. Diets high in refined starch can suffer from B1 deficiency.
- Vitamin B2: riboflavine is needed to release the energy from food. Good sources are liver, meat, milk and cheese.
- Vitamin B3 (PP): niacin or nicotinic acid, is needed to release the energy from food. Good sources are peas and beans, liver, meat and wholegrain cereals. This vitamin in maize is unavailable unless treated with alkali. The body can make niacin from the tryptophan present in eggs.
- Vitamin B5: pantothenic acid is needed to make energy available to the body's cells. Good sources are egg, liver, kidney, cheese, mushrooms, peanuts and banana.
- Vitamin B6: pyridoxine is needed to make proper use of proteins. Good sources are liver, cereal, pulses and poultry. Supplements are potentially dangerous as an excess can result in nerve damage
- Vitamin B12: cobalamin is essential for t