WEBVTT 00:00:32.170 --> 00:00:35.890 It is 12 .30 here on that. And this is food for 00:00:35.890 --> 00:00:39.909 thought. Thoughts of it were you by Neogentrics. 00:00:40.929 --> 00:00:44.070 We were working on, for the last couple of days, 00:00:44.189 --> 00:00:47.250 weeks, nutrition. Ways you can diet and be healthier. 00:00:47.630 --> 00:00:49.729 Change the way you're eating so that you can 00:00:49.729 --> 00:00:51.789 lose weight or at least eat a little bit better. 00:00:52.829 --> 00:00:55.469 Can you believe we're down to the final two things 00:00:55.469 --> 00:00:58.670 that I have to cover? Today we're going to cover 00:00:58.670 --> 00:01:01.950 vitamins. And then in the next podcast, I might 00:01:01.950 --> 00:01:04.129 actually do it today. So you'll probably see 00:01:04.129 --> 00:01:07.170 two of them today. Just a heads up. It's going 00:01:07.170 --> 00:01:09.890 to be on dietary minerals. Okay? And then we'll 00:01:09.890 --> 00:01:12.250 be done with food, diet, and nutrition. Okay? 00:01:12.670 --> 00:01:15.689 And we'll move on to the next half of caring 00:01:15.689 --> 00:01:19.069 for your body. And then we'll go back into personal 00:01:19.069 --> 00:01:23.569 skills. Okay? So first things first. What is 00:01:23.569 --> 00:01:28.030 a vitamin? Simple question, right? Not such a 00:01:28.030 --> 00:01:34.609 simple answer. First off, a vitamin is the name 00:01:34.609 --> 00:01:38.049 given to nutrients, which are basically chemical 00:01:38.049 --> 00:01:41.310 compounds that are vital to health and well -being 00:01:41.310 --> 00:01:44.049 that cannot be produced or even synthesized within 00:01:44.049 --> 00:01:47.129 our bodies. And some nutrients, therefore, have 00:01:47.129 --> 00:01:50.849 to be ingested in the form of food or supplements. 00:01:50.909 --> 00:01:54.010 Unlike dietary minerals, which are elements on 00:01:54.010 --> 00:01:56.689 the periodic table, vitamins are molecules made 00:01:56.689 --> 00:02:02.459 from the elements. Vitamin C, absorbic acid, 00:02:02.599 --> 00:02:04.920 for example, is made of carbon, oxygen, and hydrogen 00:02:04.920 --> 00:02:07.840 and is found naturally in nature and can be produced 00:02:07.840 --> 00:02:11.539 by many animals, but not humans. Fruit bats or 00:02:11.539 --> 00:02:15.419 even guinea pigs. Yeah, no, that also doesn't 00:02:15.419 --> 00:02:19.139 make sense. What may be a vitamin to a human 00:02:19.139 --> 00:02:22.819 may not be a vitamin to other animals. Dogs need 00:02:22.819 --> 00:02:25.539 absorbic acid, but have a gene that can actually 00:02:25.539 --> 00:02:28.419 make it. This is why you rarely see dogs eating 00:02:28.419 --> 00:02:31.300 oranges. for that matter, plus you don't really 00:02:31.300 --> 00:02:33.979 care for them. The human body needs 13 different 00:02:33.979 --> 00:02:37.419 vitamins, and each one I'm going to go through 00:02:37.419 --> 00:02:40.620 along with a list of foods that contain that 00:02:40.620 --> 00:02:50.060 vitamin. On that note, if you think you may be 00:02:50.060 --> 00:02:51.879 deficient in a vitamin or mineral, then you should 00:02:51.879 --> 00:02:55.639 be properly diagnosed by a healthcare professional. 00:02:56.139 --> 00:02:59.669 Self -diagnosis can be dangerous. Most people 00:02:59.669 --> 00:03:02.069 get their daily vitamins from eating a well -balanced, 00:03:02.129 --> 00:03:04.509 varied diet, including lots of fruits, vegetables, 00:03:04.750 --> 00:03:09.330 and tandem with a lot of other things as well. 00:03:10.129 --> 00:03:13.110 So I'm going to take a short break here, and 00:03:13.110 --> 00:03:15.110 we'll get started when I come back on vitamin 00:03:15.110 --> 00:03:24.310 A. Okay, and we're back. Like I said, we're going 00:03:24.310 --> 00:03:27.250 to pick up with vitamin A, a .k .a. retinol. 00:03:27.770 --> 00:03:30.689 It is often associated with your vision. The 00:03:30.689 --> 00:03:33.030 vitamin helps us to see in dimly lit conditions 00:03:33.030 --> 00:03:35.949 and it's important for color vision. Vitamin 00:03:35.949 --> 00:03:38.669 A also helps strengthen the immune system and 00:03:38.669 --> 00:03:42.969 is useful for healthy skin. In high levels, vitamin 00:03:42.969 --> 00:03:46.889 A can damage unborn babies. Pregnant women are 00:03:46.889 --> 00:03:49.050 therefore advised to avoid foods known to be 00:03:49.050 --> 00:03:51.969 extremely high in vitamin A. With that being 00:03:51.969 --> 00:03:55.430 said, you can get vitamin A from liver, including 00:03:55.430 --> 00:03:58.150 pate made from liver, milk and dairy products, 00:03:58.430 --> 00:04:00.750 oily fish such as salmon, trout, and mackerel, 00:04:00.870 --> 00:04:06.229 vegetables especially carrots, sweet potatoes, 00:04:06.530 --> 00:04:09.710 kale, lettuce, and even the not -so -well -known 00:04:09.710 --> 00:04:13.310 butternut squash. Herbs and dry herbs contain 00:04:13.310 --> 00:04:15.949 vitamin A, and some red spices, including paprika 00:04:15.949 --> 00:04:19.129 and cayenne pepper, contain vitamin A as well. 00:04:20.129 --> 00:04:24.120 Okay? Next is vitamin B1, which would be considered 00:04:24.120 --> 00:04:27.399 thiamine. It is not stored by the body, so it 00:04:27.399 --> 00:04:29.680 needs to be replenished every single day. Vitamin 00:04:29.680 --> 00:04:33.019 B1 is common in many foods, and most people consume 00:04:33.019 --> 00:04:35.740 enough that it's not really a problem. The vitamin 00:04:35.740 --> 00:04:38.339 works with other vitamins in the B group to help 00:04:38.339 --> 00:04:40.319 in the production of glucose and other essential 00:04:40.319 --> 00:04:43.680 substances by breaking down food. Thiamine also 00:04:43.680 --> 00:04:46.399 keeps muscles and nerves healthy in your body, 00:04:46.459 --> 00:04:50.110 okay? With that being said, foods that are rich 00:04:50.110 --> 00:04:53.230 in vitamin B1 would be nuts, including pecans, 00:04:53.230 --> 00:04:56.449 pine nuts, and pistachios. Pork, many fruits 00:04:56.449 --> 00:04:59.290 and vegetables as well, many milk and dairy products, 00:04:59.610 --> 00:05:03.709 whole grain foods, and certain fortified breakfast 00:05:03.709 --> 00:05:07.509 cereals. Not all of them, okay? Next is the vitamin 00:05:07.509 --> 00:05:12.089 B2, known as riboflavin, if you want to pronounce 00:05:12.089 --> 00:05:16.579 that. It keeps your skin and eyes healthy. It 00:05:16.579 --> 00:05:18.839 is also important for the production of steroids, 00:05:19.060 --> 00:05:23.579 red blood cells in your body. It also helps to 00:05:23.579 --> 00:05:25.279 keep the nervous system in good working order, 00:05:25.399 --> 00:05:28.860 okay? Vitamin B2 perishes if exposed to direct 00:05:28.860 --> 00:05:30.399 sunlight, so that's why it's going to be in an 00:05:30.399 --> 00:05:32.360 odd colored container when you buy the vitamins, 00:05:32.540 --> 00:05:35.360 okay? Going back to what I mentioned before, 00:05:35.439 --> 00:05:37.579 foods that contain it would be liver, including 00:05:37.579 --> 00:05:41.339 the pate made from that liver, four or five cereals, 00:05:41.379 --> 00:05:44.379 okay? Not all of them, but some. Cheese, wheat 00:05:44.379 --> 00:05:48.199 bran. Oily fish, okay, that's the salmon, trout, 00:05:48.220 --> 00:05:51.000 and mackerel. And mushrooms, believe it or not. 00:05:51.480 --> 00:05:53.560 So if you don't like mushrooms, unfortunately, 00:05:54.060 --> 00:05:56.279 that's one of the sources you can get it from, 00:05:56.319 --> 00:05:58.579 but there are other alternatives as well, okay? 00:05:59.300 --> 00:06:01.439 So with that, we're going to take a short break, 00:06:01.480 --> 00:06:04.920 and I'll be back talking about vitamin B3, niacin. 00:06:11.220 --> 00:06:16.149 Okay, and we're back. Like I said before, the 00:06:16.149 --> 00:06:20.790 next vitamin is vitamin B3. It is niacin. It 00:06:20.790 --> 00:06:23.629 helps break down food and produce energy. It 00:06:23.629 --> 00:06:27.170 is vital to your digestive system and your nervous 00:06:27.170 --> 00:06:32.069 system. This one's not as... It's really important, 00:06:32.389 --> 00:06:37.069 but it's really just that simple. Again, it can 00:06:37.069 --> 00:06:41.230 be found in liver, pate, bacon, sun -dried tomatoes, 00:06:41.449 --> 00:06:45.370 fortified breakfast cereals. Wheat and rice bran, 00:06:45.589 --> 00:06:51.250 the oily fish, milk, and eggs, okay? Next is 00:06:51.250 --> 00:06:57.870 vitamin B5, pentothenic acid, okay? It's used 00:06:57.870 --> 00:07:00.589 to process protein, carbohydrates, and fats in 00:07:00.589 --> 00:07:05.490 our diets. B5 is found in most foods in low levels, 00:07:05.689 --> 00:07:07.769 okay? There's not a lot of it in select foods. 00:07:07.970 --> 00:07:10.410 And the ones that contain it is most meats, including 00:07:10.410 --> 00:07:15.000 chicken, beef, and liver. Vegetables, including 00:07:15.000 --> 00:07:19.160 potatoes, tomatoes, broccoli, mushrooms. Whole 00:07:19.160 --> 00:07:22.600 grains, avocados, eggs, and fish. Not oily fish, 00:07:22.740 --> 00:07:32.600 just fish. Okay? Next is vitamin B6. Okay? That 00:07:32.600 --> 00:07:38.220 is paradoxin. It is used to break down and extract 00:07:38.220 --> 00:07:41.540 energy from food that we eat. It's also important 00:07:41.540 --> 00:07:43.639 for proper functioning of the nervous and immune 00:07:43.639 --> 00:07:48.079 systems. Pyridoxin is also involved in the body's 00:07:48.079 --> 00:07:50.819 creation of hormones and red blood cells. If 00:07:50.819 --> 00:07:53.420 you're deficient on both of those, that's probably 00:07:53.420 --> 00:07:56.259 why. You can get it from bran and whole grains, 00:07:56.540 --> 00:08:00.480 nuts, especially pistachios and hazelnuts. Hey 00:08:00.480 --> 00:08:03.959 look, my mom's favorite nut contains vitamin 00:08:03.959 --> 00:08:09.529 B6. liver, pate, dried herbs, spices, raw garlic, 00:08:09.689 --> 00:08:14.970 and seeds, including sunflower seeds. Next in 00:08:14.970 --> 00:08:18.610 the B vitamins is vitamin B7, biotin. It is required 00:08:18.610 --> 00:08:21.910 in the human diet, only in certain circumstances. 00:08:23.360 --> 00:08:25.819 Um, intestinal bacteria usually produces more 00:08:25.819 --> 00:08:28.519 vitamin B7 than the body needs on a daily basis 00:08:28.519 --> 00:08:31.660 anyway. So it helps the body break down proteins, 00:08:31.800 --> 00:08:34.139 carbohydrates, fats, and aids in the production 00:08:34.139 --> 00:08:37.860 of glucose. Biotin also helps move carbon dioxide 00:08:37.860 --> 00:08:41.480 around the body and out. Uh, it may help to keep 00:08:41.480 --> 00:08:45.159 your skin, hair, nails healthy. Um, that's why 00:08:45.159 --> 00:08:47.679 it's usually found in many, many cosmetic products. 00:08:47.840 --> 00:08:54.889 Okay? So there's that. Um. The bacteria is basically 00:08:54.889 --> 00:08:57.470 in our intestines, so that's where you can find 00:08:57.470 --> 00:09:01.629 it. Egg yolks, oats, nuts, and fish are other 00:09:01.629 --> 00:09:04.730 places you can find it. All right? We'll be right 00:09:04.730 --> 00:09:14.190 back. All right. All right. We've covered most 00:09:14.190 --> 00:09:15.889 of the B vitamins already. We're going to keep 00:09:15.889 --> 00:09:18.730 going. There's only a few more left. Next is 00:09:18.730 --> 00:09:23.100 the vitamin B9, folic acid. This one specifically 00:09:23.100 --> 00:09:25.559 is crucial to many functions of the body, and 00:09:25.559 --> 00:09:28.059 it is needed to produce and repair your DNA. 00:09:28.740 --> 00:09:32.580 It is vital in supporting rapid cell division 00:09:32.580 --> 00:09:35.759 and growth, such as in infancy and if you're 00:09:35.759 --> 00:09:40.460 pregnant. The folic acid also plays an important 00:09:40.460 --> 00:09:43.899 part in the fertility of both men and women. 00:09:44.120 --> 00:09:46.980 So folic acid is also used to produce healthy 00:09:46.980 --> 00:09:51.190 red blood cells and prevent anemia as well. And 00:09:51.190 --> 00:09:53.389 foods that are rich in this are spinach, broccoli, 00:09:53.590 --> 00:09:55.169 and Brussels sprouts, believe it or not, for 00:09:55.169 --> 00:09:57.610 those who don't like it. Again, liver, okay? 00:09:57.889 --> 00:09:59.809 So liver contains a lot of these vitamins and 00:09:59.809 --> 00:10:02.909 minerals. Bean sprouts, brown rice, asparagus, 00:10:02.929 --> 00:10:06.169 and again, fortified breakfast cereals, all right? 00:10:07.289 --> 00:10:11.370 The last B vitamin is vitamin B12, cabalamins. 00:10:12.250 --> 00:10:15.299 I know how that sounds. It is pretty stupid, 00:10:15.379 --> 00:10:18.360 but it performs a key function in our bodies 00:10:18.360 --> 00:10:21.500 that includes protecting and regulating our body's 00:10:21.500 --> 00:10:24.700 DNA so it doesn't distort itself, as well as 00:10:24.700 --> 00:10:27.100 fatty acid creation and the production of energy, 00:10:27.320 --> 00:10:30.860 okay? Vitamin B12 performs its key roles in the 00:10:30.860 --> 00:10:33.419 normal operations of the brain and your nervous 00:10:33.419 --> 00:10:36.840 system as well. The other side to this vitamin 00:10:36.840 --> 00:10:39.419 is that it has a complex molecular structure 00:10:39.419 --> 00:10:42.399 and it can't be synthesized by plants or animals, 00:10:42.539 --> 00:10:46.899 okay? As a result, it can only be found in seafood, 00:10:47.100 --> 00:10:49.720 including fish, shellfish, crabs, and lobster, 00:10:49.960 --> 00:10:54.679 liver, again with the pate, meat, cheese, eggs, 00:10:54.820 --> 00:10:58.919 and fortified breakfast cereals, okay? The next 00:10:58.919 --> 00:11:03.059 vitamin is vitamin C, okay? The ascorbic acid. 00:11:04.019 --> 00:11:08.700 It is a vitamin, how do I put this, for humans, 00:11:08.879 --> 00:11:12.250 okay? But not... for most other animals animals 00:11:12.250 --> 00:11:14.970 still need vitamin c but have genes capable of 00:11:14.970 --> 00:11:18.809 actually producing it so keep that in mind it 00:11:18.809 --> 00:11:21.009 plays an important role in your body it include 00:11:21.009 --> 00:11:25.450 which includes maintaining the um health of connective 00:11:25.450 --> 00:11:27.549 tissues that support the body's organs and other 00:11:27.549 --> 00:11:30.970 tissues as well essential in the production of 00:11:30.970 --> 00:11:35.029 certain hormones powerful antioxidants it was 00:11:35.029 --> 00:11:37.669 also thought to lower the overall risk of cancer 00:11:37.669 --> 00:11:41.210 okay And places you can get vitamin C, most of 00:11:41.210 --> 00:11:42.990 them which are already well known, would be citrus 00:11:42.990 --> 00:11:45.269 fruits, oranges, lemons, limes, grapefruits, 00:11:45.269 --> 00:11:48.429 etc. Other fruits, including black currants, 00:11:48.470 --> 00:11:50.809 if you don't know what that is, look it up. Kiwi 00:11:50.809 --> 00:11:53.450 fruit, strawberries, and vegetables, including 00:11:53.450 --> 00:11:56.210 peppers, chili peppers, broccoli, spinach, and 00:11:56.210 --> 00:11:58.629 cauliflower. So there's something to keep in 00:11:58.629 --> 00:12:01.850 mind, alright? We're going to take another break, 00:12:01.950 --> 00:12:11.970 and we'll be right back. Okay, okay, and we're 00:12:11.970 --> 00:12:15.750 back. Next one on the list of vitamins I have 00:12:15.750 --> 00:12:20.450 here is vitamin D, also known as calciferol. 00:12:21.429 --> 00:12:24.789 It sounds as weird as that word is. It's not 00:12:24.789 --> 00:12:27.370 really used too much, but that's what it's called. 00:12:27.769 --> 00:12:30.690 It's unusual and required in the human diet only 00:12:30.690 --> 00:12:33.110 in certain circumstances because we get most 00:12:33.110 --> 00:12:35.789 of our vitamin D from the sunlight outside anyway. 00:12:36.070 --> 00:12:37.990 And in certain climates or at certain times of 00:12:37.990 --> 00:12:40.080 the year, we may not get... That's much exposure 00:12:40.080 --> 00:12:42.340 to the sunlight, therefore we need to include 00:12:42.340 --> 00:12:46.379 some dietary vitamin D. It is important in the 00:12:46.379 --> 00:12:48.100 body for regulating the amount of calcium and 00:12:48.100 --> 00:12:50.759 phosphate, which both contribute to healthy bones 00:12:50.759 --> 00:12:57.259 and teeth. In the UK, the Royal College of Pediatrics 00:12:57.259 --> 00:13:01.559 and Children Health, or RCPCH, estimated that 00:13:01.559 --> 00:13:06.899 up to about 25 % of UK children are vitamin D 00:13:06.899 --> 00:13:09.519 deficient, and these figures may be due in part 00:13:09.519 --> 00:13:12.879 to changing lifestyles. You know, people spend 00:13:12.879 --> 00:13:16.080 longer indoors and not being exposed to natural 00:13:16.080 --> 00:13:21.580 sunlight may help explain the problem. I mean, 00:13:21.679 --> 00:13:25.159 the US, Canada, and Finland have introduced schemes 00:13:25.159 --> 00:13:27.299 where more vitamin D is available in diets by 00:13:27.299 --> 00:13:30.220 fortifying the food and drinks that the people 00:13:30.220 --> 00:13:36.269 buy and use. Okay, and that way children lacking 00:13:36.269 --> 00:13:39.129 adequate vitamin D don't suffer from rickets. 00:13:39.769 --> 00:13:42.049 And for those who don't know, rickets is a condition 00:13:42.049 --> 00:13:44.190 that affects the bone development, making bones 00:13:44.190 --> 00:13:47.110 soft and malformed, which can lead to deformities. 00:13:47.509 --> 00:13:50.769 Okay, and you can get vitamin D from sunlight 00:13:50.769 --> 00:13:53.990 10 to 20 minutes a week for a person with light 00:13:53.990 --> 00:13:56.509 skin, 30 minutes a week for dark skin people, 00:13:56.990 --> 00:14:01.830 oily fish, again, eggs, and fortified breakfast 00:14:01.830 --> 00:14:07.100 cereals. All right. Next is vitamin E, tocopherol. 00:14:08.379 --> 00:14:10.639 There are many different forms of vitamin E, 00:14:10.679 --> 00:14:13.039 and it is common in a wide variety of foods. 00:14:13.460 --> 00:14:15.700 It can protect the body against serious illness 00:14:15.700 --> 00:14:18.000 such as heart disease and cancer, and it can 00:14:18.000 --> 00:14:21.639 also help protect your eye health in older people. 00:14:22.919 --> 00:14:26.480 Not against older people, for older people. It's 00:14:26.480 --> 00:14:28.480 found in vegetable -based oils like sunflower 00:14:28.480 --> 00:14:32.100 oil, olive oil, and peanut oil, seeds, and nuts. 00:14:32.539 --> 00:14:34.700 Fruits and vegetables. Okay? It's one of those. 00:14:35.259 --> 00:14:40.840 And finally, vitamin K1. Filoquinone. The vitamin 00:14:40.840 --> 00:14:43.639 K is required for the modification of proteins 00:14:43.639 --> 00:14:46.740 in food. And also for blood clotting and probably 00:14:46.740 --> 00:14:48.639 for the development of strong healthy bones. 00:14:48.840 --> 00:14:51.419 We're not quite sure on that one. Okay? It may 00:14:51.419 --> 00:14:54.000 help protect the body from contracting serious 00:14:54.000 --> 00:14:56.460 illnesses like heart disease and cancer as well. 00:14:57.480 --> 00:14:59.840 Furthermore, it may help in the treatment of 00:14:59.840 --> 00:15:03.460 Alzheimer's disease. Okay? This one can be found 00:15:03.460 --> 00:15:05.700 in fresh vegetables, especially broccoli, spinach, 00:15:05.840 --> 00:15:10.899 and kale, select cereals, and vegetable -based 00:15:10.899 --> 00:15:13.259 oils as well, like sunflower oil, olive oil, 00:15:13.320 --> 00:15:16.799 and peanut oil. And that's basically all the 00:15:16.799 --> 00:15:19.519 vitamins that we know of and what they are and 00:15:19.519 --> 00:15:24.799 what their functions are. Next, I will be covering 00:15:24.799 --> 00:15:28.159 the last... topic in the health series that i 00:15:28.159 --> 00:15:30.960 have for right now in dietary minerals in my 00:15:30.960 --> 00:15:34.019 next podcast again i thank you guys for listening 00:15:34.019 --> 00:15:36.519 and joining me in uh joining in here whitney 00:15:36.519 --> 00:15:40.419 i'm sorry uh for this podcast i am available 00:15:40.419 --> 00:15:44.860 on nine platforms to my knowledge now i am available 00:15:44.860 --> 00:15:51.519 on anchor by default i am also available on what's 00:15:51.519 --> 00:15:57.220 it called itunes Overcast, Breaker, Taskbox, 00:15:57.399 --> 00:16:00.299 Google Podcast, Pocket Cast, Radio Public, and 00:16:00.299 --> 00:16:03.480 I'm now available on Spotify. So if you know 00:16:03.480 --> 00:16:04.779 someone who could use some of the information 00:16:04.779 --> 00:16:06.500 that I've covered or you just enjoy listening 00:16:06.500 --> 00:16:10.000 to me talk about these topics or there's just 00:16:10.000 --> 00:16:11.480 something you didn't know and you want to stay 00:16:11.480 --> 00:16:13.740 up to date with the topics that I cover, feel 00:16:13.740 --> 00:16:15.740 free to subscribe to any of the following nine 00:16:15.740 --> 00:16:18.700 locations. I'm happy to be here. If you ever 00:16:18.700 --> 00:16:20.200 have any questions or things that you want me 00:16:20.200 --> 00:16:22.740 to cover, hit me up here on Anchor or on my Facebook, 00:16:22.879 --> 00:16:26.029 Instagram. and let me know what's on your mind 00:16:26.029 --> 00:16:27.490 or what you would like to hear me talk about 00:16:27.490 --> 00:16:29.750 next. Enjoy the rest of your day, and have a 00:16:29.750 --> 00:16:31.750 great, great day. Be blessed.