Bible Health Guide
By Philip St. Vincent Brennan
Chapter Six
Vitamins and Minerals
Vitamins and minerals are essential to our overall health and wellbeing, and all vitamins have medicinal powers of one sort or another as well. While this term "vitamins and minerals" had not been coined in biblical times, our forefathers were certainly aware of their importance. Their spartan diets were supplemented in abundance with vitamins and mineral-rich foods.
Different Types Of VitaminsThere are two kinds of vitamins: those that are fat-soluble and retained in the body, and those that are water-soluble, and that the body does not store in significant amounts.
Vitamins A, D, and E, and K are the storable, fat-soluble kind, while C and the B-family of vitamins are water-soluble, and are rapidly expelled from the body.
Vitamin A
This vitamin is a medical miracle. It's formed out of beta-carotene, and is a powerful antioxidant. Research has shown that vitamin A, especially the beta-carotene form, can stimulate the disease- fighting immune system.It has proven anticancer abilities. It has also shown a capacity to prevent and even reverse the effects of aging and sun damage on the skin. It has even been shown to cure acne. It is the beta-carotene in carrots that makes them valuable in maintaining good eyesight. Having sufficient levels of vitamin A in the body help to stimulate rapid wound healing. And, as an antioxidant, beta-carotene is a powerful ally in the never-ending war against degenerative diseases.
Nutritionists say that you should get about 25,000 IUs of beta-carotene in your daily diet. Sources: dried apricots, dried peaches, sweet potatoes, carrots, collard greens, kale, raw spinach, apricots and pumpkins.
Vitamin B1 (Thiamin)
Thiamin helps the body to convert blood sugar into energy, helps form red blood cells, and helps maintain muscle tone. Lack of this key vitamin can lead to mental problems, vision disorders, and numbness in the lower limbs.Thiamin is a so-called smart vitamin that increases brain power, is valuable in the treatment of heart disease, mental disorders, anemia, and diabetes, and also helps to detoxify lead.
Sources: brown rice, whole grain products, sea food, wheat germ, brewer's yeast and beans.
Vitamin B2 (Riboflavin)
A source of energy, riboflavin helps protect against free radicals, enhances athletic performance, and helps to fight cancer and anemia.Nutritionists recommend getting 75 mg daily. Sources: milk, cheese, and yogurt.
Vitamin B3 (Niacin)There are two kinds of this nutrient: nicotinic acid and nicotinamide. Nicotinic acid drops blood cholesterol levels more efficiently than costly commercial drugs, without causing the many serious side effects that drugs can cause.
According to vitamin expert Dr. Sheldon Saul Hendler, it can also prevent new heart attacks in patients who have previously had coronaries. It detoxifies the system, helps prevent mental disorders, relieves arthritis, cuts high blood pressure, and even moderates migraine headaches.
Some nutritionists recommend doses of 100 mg daily.
Sources: Brewer's yeast, wheat germ, lean meats (except pork), poultry, fish, and peanuts.
Vitamin B6 (Pyridoxine)
Another powerful booster of the immune system. It can relieve PMS, prevent nervous disorders, skin diseases, some kinds of infertility, and help to prevent cataracts.Nutritionists say that 100 mg daily is an acceptable daily dose of this vitamin. Sources: wheat germ, organ meats, fish, whole wheat bread, soybeans, avocados, peanuts, walnuts and bananas.
Vitamin B12 (Cobalamin)
This vitamin is a stimulating tonic that helps prevent psychiatric disorders and revs up brain power. It detoxifies, is also an antiallergen, and helps to prevent cancer.Nutrition experts recommend 75 mg daily. Sources: brewer's yeast, meat, poultry, fish, eggs, and dairy products.
Biotin
Biotin keeps hair healthy, and prevents graying and baldness. It is also an energy tonic, especially for athletes, and handles certain metabolic functions.Nutritionists recommend getting 75 mg daily. Sources: egg yolks, organ meats, yeast, legumes, and nuts.
Folic Acid
Women who take at least .4 mg of folic acid daily slash by 72 percent their risk of having babies deformed by neural tube defects. Folic acid is also an anticancer vitamin and is thought to prevent heart disease.Sources: chicken livers, bulgur, okra, spinach, orange juice, white beans, red kidney beans, wheat germ, and soybeans.
Pantothenic Acid
Needed for the body's metabolic processes and in producing adrenal gland hormones. Pantothenic acid also energizes, helps relieve arthritis, lowers cholesterol, helps speed wound headings, is a detoxicant, boosts the immune system, and prevents baldness and graying. It is known to fend off aging.
Recommended dose is 100 mg daily. Sources: brewer's yeast, organ meats, bran, peanuts and peas are all rich in pantothenic acid.
Vitamin C
Another of the antioxidants, vitamin C fights cancer, helps prevent colds, slashes cholesterol, promotes male fertility, is an antipollutant, prevents diabetes, and relieves asthma and gum disease. It is a water-soluble vitamin not stored in the body in significant amounts.Nutritionists recommend taking doses as high as 1,000 mg three times a day, with meals, in order to maintain a proper level of the vitamin. Sources: guava, sweet red peppers, cantaloupe, pimentos, green sweet peppers, papaya, strawberries, Brussels sprouts, grapefruit, oranges and broccoli.
Vitamin D
While found in fish, eggs yolks, and liver, its principal source is sunshine. It protects against cancer and helps to treat the disease, boosts the immune system, helps prevent osteoporosis, and is a remedy for psoriasis.Daily doses of from 400 to 1,000 IUs are recommended. Sources: Fresh sardines and herring, red and pink salmon mackerel, and tuna.
Vitamin E
The third antioxidant vitamin protects against heart disease, toxins including air pollution, cancer, breast disorders, PMS and muscle cramps. It stimulates fertility, and lengthens life and slows aging.Nutritionists recommend doses of up to 1,200 IUs daily. Sources: wheat germ, soybeans, corn and sunflower oils, sunflower seeds, wheat germ, walnuts, and almonds.
Vitamin K
This little-known vitamin protects against osteoporosis, and helps in the treatment of cancer.
Sources: Vegetables, yogurt and dairy products.
Minerals
Boron
Boron is a trace mineral that helps to prevent post-menopausal osteoporosis and treats arthritis.
Nutritionists recommend 0.5 mg daily. Sources: fruits and vegetables.
Calcium
Calcium has been shown to be a trustworthy ally in the battle against osteoporosis, high blood pressure, and high cholesterol.
A daily 20 mg is recommended. Sources: dairy products, molasses, peas, beans, and cauliflower.
Chromium
It helps prevent diabetes, fights the onset of heart disease and hypertension, and helps remedy hypoglycemia.
Nutritionists recommend getting 25 micrograms daily. Sources: Brewer's yeast, meat and cheese.
Copper
Copper fights cancer and heart disease. As an anti-inflammatory agent it is useful in treating arthritis.
Nutritionists recommend getting 1 mg daily. Sources: animal livers, nuts, fruit, and dried legumes.
Iron
Prevents anemia and cures iron-deficiency anemia, fights cancer, boosts physical performance, and stimulates learning in children.
Recommended amount is 18 mg per day. Sources: liver, red meat, fish, and poultry.
Magnesium
Vital to all human life, it helps prevent heart disease and hypertension, treats PMS and prostate problems, prevents kidney stones, and fights depression and nervous disorders.
Nutritionists recommend getting 10 mg daily. Sources: whole grains, green vegetables, milk, nuts and seafood.
Potassium
Plays an important role in regulating muscle function and heartbeat, and in stimulating energy. It helps prevent hypertension, strokes and cancer, and boosts athletic abilities.Experts recommend taking 1.8 mg daily. Sources: fruits, whole grains, bananas, potatoes, and vegetables.
Selenium
This mineral is believed to expand the human life span. It is known to be effective cancer fighter, to protect against heart disease, detoxify heavy metals, protect the skin, increase male potency, and prevent arthritis.A daily 50 to 200 micrograms is the recommendation of most nutrition experts. Sources: broccoli, cabbage, celery, cucumbers, onions, garlic, radishes, brewer's yeast, grains, and fish.
Zinc
This mineral boosts the immune system, fights disease, cancer, protects the eyesight, prevents colds, speeds wound healing, increases sexual potency in, males, prevents prostrate problems, helps treat acne, and is an anti-inflammatory agent useful in treating rheumatism.Experts recommend 10 mg daily of this mineral. Sources: fish, legumes, cereals, whole grains, and dark turkey meats.
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