Food is body fuel and like any car, put the wrong fuel in and the results can damage the engine.
Your food intake and more importantly what type of food you consume is vital.
Good food feeds the body; bad food just clogs the system.
translates to the list.
Good food feeds the body; bad food just clogs the system.
At Frank Fitness we believe that the majority of people have become blinded by advertising or seduced by clever packaging. We like to advise clients to get back to basics, fresh fruit, fresh vegetables, fresh fish etc.
The overriding word is fresh, because fresh unadulterated and unprocessed food is what the body longs for. No diet pill or wonder drug can ever replace a good balanced low fat diet and fitness program. This is one of the keys that we will help you to turn on your journey to your ideal physique.
Why not read the guide on Vitamins and Minerals and see how well your current intaketranslates to the list.
Vitamins explained:
Vitamin A
Good for: Eyesight, growth, appetite and taste
Signs of deficiency: Night-blindness
RDA: 800 micrograms
Good sources: Liver, fish-liver oil, carrots, green leafy vegetables, egg yolks, enriched margarine, milk products, yellow fruits
Precautions: This vitamin is fat-soluble and so is stored in the body for a long time, especially in pregnancy. An overdose may be dangerous.
Destroyed by: Fatty acids.
Good for: Eyesight, growth, appetite and taste
Signs of deficiency: Night-blindness
RDA: 800 micrograms
Good sources: Liver, fish-liver oil, carrots, green leafy vegetables, egg yolks, enriched margarine, milk products, yellow fruits
Precautions: This vitamin is fat-soluble and so is stored in the body for a long time, especially in pregnancy. An overdose may be dangerous.
Destroyed by: Fatty acids.
Vitamin B1
Good for: Nervous system, digestion, muscles, heart,
alcohol-damaged nerve tissues.
Signs of deficiency: Tingling in fingers and toes, confusion, difficulties in maintaining balance, loss of appetite, exhaustion, weakened powers of concentration.
RDA: 1.4mg
Good sources: Liver, yeast, rice, whole meal products, peanuts, pork, milk.
Precautions: No danger. It dissolves in water, so any excess is passed in urine.
Destroyed by: High temperatures, alcohol and coffee.
Good for: Nervous system, digestion, muscles, heart,
alcohol-damaged nerve tissues.
Signs of deficiency: Tingling in fingers and toes, confusion, difficulties in maintaining balance, loss of appetite, exhaustion, weakened powers of concentration.
RDA: 1.4mg
Good sources: Liver, yeast, rice, whole meal products, peanuts, pork, milk.
Precautions: No danger. It dissolves in water, so any excess is passed in urine.
Destroyed by: High temperatures, alcohol and coffee.
Vitamin B2
Good for: Growth, skin, nails, hair, sensitive lips and tongue, eyesight, the breakdown of protein, fat and carbohydrate.
Signs of deficiency: Itchy irritated eyes, itchy mucous membranes (nose/mouth/throat),
itchy lips and skin.
RDA: 1.6mg
Good sources: Milk, liver, yeast, cheese, green leafy vegetables, fish.
Precautions: No danger. It dissolves in water, so any excess is passed in urine.
Destroyed by: Alcohol and light (this is why milk-cartons are better than bottles).
Good for: Growth, skin, nails, hair, sensitive lips and tongue, eyesight, the breakdown of protein, fat and carbohydrate.
Signs of deficiency: Itchy irritated eyes, itchy mucous membranes (nose/mouth/throat),
itchy lips and skin.
RDA: 1.6mg
Good sources: Milk, liver, yeast, cheese, green leafy vegetables, fish.
Precautions: No danger. It dissolves in water, so any excess is passed in urine.
Destroyed by: Alcohol and light (this is why milk-cartons are better than bottles).
Vitamin B6
Good for: Preventing skin conditions, nerve problems, help the body absorb
protein and carbohydrate.
Signs of deficiency: Skin inflammation
RDA: 2mg - women taking the contraceptive pill may need more.
Good sources: Fish, bananas, chicken, pork, wholegrain, dried beans.
Precautions: May cause nerve problems in large doses. Evidence is conflicting about the maximum safe dose, so get medical advice before exceeding the RDA.
Destroyed by: The contraceptive pill roasted or boiled food, alcohol and oestron.
Good for: Preventing skin conditions, nerve problems, help the body absorb
protein and carbohydrate.
Signs of deficiency: Skin inflammation
RDA: 2mg - women taking the contraceptive pill may need more.
Good sources: Fish, bananas, chicken, pork, wholegrain, dried beans.
Precautions: May cause nerve problems in large doses. Evidence is conflicting about the maximum safe dose, so get medical advice before exceeding the RDA.
Destroyed by: The contraceptive pill roasted or boiled food, alcohol and oestron.
Vitamin B12
Good for: Making red blood and the formation of the nerves.
Signs of deficiency: Tiredness, breathing difficulties, dizziness, abnormalities in nerve tissue function.
RDA: 1 microgram
Good sources: Fish, liver, beef, pork, milk, cheese.
Precautions: No danger. It dissolves in water, so any excess is passed in urine.
Destroyed by: Water, sunlight, alcohol, estrogen and sleeping pills.
Good for: Making red blood and the formation of the nerves.
Signs of deficiency: Tiredness, breathing difficulties, dizziness, abnormalities in nerve tissue function.
RDA: 1 microgram
Good sources: Fish, liver, beef, pork, milk, cheese.
Precautions: No danger. It dissolves in water, so any excess is passed in urine.
Destroyed by: Water, sunlight, alcohol, estrogen and sleeping pills.
Vitamin C
Good for: Immune defense system, protection from viruses and bacteria, healing wounds, reducing cholesterol, cell lifespan, preventing scurvy. It's also a natural laxative.
Signs of deficiency: Tiredness, bleeding gums, slow-healing wounds.
RDA: 1 60mg
Good sources: Citrus fruits, kiwi fruit, berries, tomatoes, cauliflower, potatoes,
green leafy vegetables, pepper.
Precautions: Large doses can cause diarrhea and nausea. Some scientists have argued that 1000-5000mg per day may damage your DNA.
Destroyed by: Boiling food, light, smoking and heat.
Good for: Immune defense system, protection from viruses and bacteria, healing wounds, reducing cholesterol, cell lifespan, preventing scurvy. It's also a natural laxative.
Signs of deficiency: Tiredness, bleeding gums, slow-healing wounds.
RDA: 1 60mg
Good sources: Citrus fruits, kiwi fruit, berries, tomatoes, cauliflower, potatoes,
green leafy vegetables, pepper.
Precautions: Large doses can cause diarrhea and nausea. Some scientists have argued that 1000-5000mg per day may damage your DNA.
Destroyed by: Boiling food, light, smoking and heat.
Vitamin D
Good for: Strong bones and teeth
Signs of deficiency: Unhealthy teeth, osteomalacia (causes weakening of bones), rickets in children.
RDA: 5 micrograms
Good sources: Sunlight (the action of sunlight on the skin allows our bodies to manufacture vitamin D), cod-liver oil, sardines, herring, salmon, tuna, milk and milk products.
Precautions: This vitamin is fat-soluble so can accumulate in the body. Overdoses are dangerous.
Destroyed by: Mineral oil.
Good for: Strong bones and teeth
Signs of deficiency: Unhealthy teeth, osteomalacia (causes weakening of bones), rickets in children.
RDA: 5 micrograms
Good sources: Sunlight (the action of sunlight on the skin allows our bodies to manufacture vitamin D), cod-liver oil, sardines, herring, salmon, tuna, milk and milk products.
Precautions: This vitamin is fat-soluble so can accumulate in the body. Overdoses are dangerous.
Destroyed by: Mineral oil.
Vitamin E
Good for: Fighting toxins - vitamin E is a powerful antioxidant.
Signs of deficiency: Weak muscles and fertility problems.
RDA: 10mg
Good sources: Nuts, soya beans, vegetable oil, broccoli, sprouts, spinach,
whole meal products, eggs.
Precautions: There is a slight risk of overdose, because vitamin E is fat-soluble.
Destroyed by: Heat, oxygen, frost, iron, chlorine and mineral oil.
Good for: Fighting toxins - vitamin E is a powerful antioxidant.
Signs of deficiency: Weak muscles and fertility problems.
RDA: 10mg
Good sources: Nuts, soya beans, vegetable oil, broccoli, sprouts, spinach,
whole meal products, eggs.
Precautions: There is a slight risk of overdose, because vitamin E is fat-soluble.
Destroyed by: Heat, oxygen, frost, iron, chlorine and mineral oil.
Folic acid
Good for: Production of red blood cells. It is essential in the first three months of pregnancy to prevent birth defects such as spina bifida, cleft palate or cleft lip.
Signs of deficiency: Tiredness due to anemia, red tongue.
RDA: 200 micrograms. Women planning to conceive should take a daily supplement of 400mcg, continued for the first 12 weeks of pregnancy.
Good sources: Carrots, yeast, liver, egg, yolks, melon, apricots, pumpkin, avocado, beans, rye and whole-wheat, green leafy vegetables.
Precautions: No danger. It dissolves in water, so any excess is passed in urine.
Destroyed by: Water, sunlight, estrogen, heat.
Good for: Production of red blood cells. It is essential in the first three months of pregnancy to prevent birth defects such as spina bifida, cleft palate or cleft lip.
Signs of deficiency: Tiredness due to anemia, red tongue.
RDA: 200 micrograms. Women planning to conceive should take a daily supplement of 400mcg, continued for the first 12 weeks of pregnancy.
Good sources: Carrots, yeast, liver, egg, yolks, melon, apricots, pumpkin, avocado, beans, rye and whole-wheat, green leafy vegetables.
Precautions: No danger. It dissolves in water, so any excess is passed in urine.
Destroyed by: Water, sunlight, estrogen, heat.
Minerals explained:
Calcium
Good for: Strong bones and teeth, nerve function,
muscle contraction.
Signs of deficiency: Poor teeth and brittle bones.
RDA: 800mg.
Good sources: Milk, cheese, butter, yoghurt and green leafy vegetables.
Precautions: High doses can lead to headaches, stomach pain, high blood pressure and diarrhea. Excess calcium can be deposited as kidney and gall bladder stones.
Good for: Strong bones and teeth, nerve function,
muscle contraction.
Signs of deficiency: Poor teeth and brittle bones.
RDA: 800mg.
Good sources: Milk, cheese, butter, yoghurt and green leafy vegetables.
Precautions: High doses can lead to headaches, stomach pain, high blood pressure and diarrhea. Excess calcium can be deposited as kidney and gall bladder stones.
Iron
Good for: Red blood cells and muscle function, white blood cells and the immune system.
Signs of deficiency: Tiredness, irritability, difficulties concentrating.
RDA: 14mg.
Good sources: Lean red meat, oily fish, egg yolks, green leafy vegetables, nuts, whole grains and whole wheat.
Precautions: Iron is stored in the body and high doses (over 17mg) can lead to constipation, vomiting, nausea and diarrhea. Very high doses can be fatal.
Good for: Red blood cells and muscle function, white blood cells and the immune system.
Signs of deficiency: Tiredness, irritability, difficulties concentrating.
RDA: 14mg.
Good sources: Lean red meat, oily fish, egg yolks, green leafy vegetables, nuts, whole grains and whole wheat.
Precautions: Iron is stored in the body and high doses (over 17mg) can lead to constipation, vomiting, nausea and diarrhea. Very high doses can be fatal.
Magnesium
Good for: Converting energy from food, cell repair, building strong bones, teeth and muscles, regulating body temperature.
Signs of deficiency: Muscle spasms, and has been associated with heart disease, diabetes, high blood pressure and weak bones.
RDA: 300mg.
Good sources: Green leafy vegetables, whole grains and nuts.
Precautions: High doses can cause diarrhea.
Good for: Converting energy from food, cell repair, building strong bones, teeth and muscles, regulating body temperature.
Signs of deficiency: Muscle spasms, and has been associated with heart disease, diabetes, high blood pressure and weak bones.
RDA: 300mg.
Good sources: Green leafy vegetables, whole grains and nuts.
Precautions: High doses can cause diarrhea.
Zinc
Good for: Immune system, the breakdown of protein, fat and carbohydrate.
Signs of deficiency: Lesions on skin, eyes and in throat, loss of taste and smell, hair loss, diarrhea, slow healing of wounds, growth problems in children.
RDA: 15mg.
Good sources: Meat, shellfish, milk brown rice and whole grains.
Precautions: High doses can lead to stomach cramps, nausea and vomiting.
Good for: Immune system, the breakdown of protein, fat and carbohydrate.
Signs of deficiency: Lesions on skin, eyes and in throat, loss of taste and smell, hair loss, diarrhea, slow healing of wounds, growth problems in children.
RDA: 15mg.
Good sources: Meat, shellfish, milk brown rice and whole grains.
Precautions: High doses can lead to stomach cramps, nausea and vomiting.
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