Footbaggers Favorite Fitamins

The exercises & techniques to keep your body healthy for footbag.
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B_Man
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Footbaggers Favorite Fitamins

Post by B_Man » 25 Mar 2005 00:11

Biotin

What it does...

- Help your body make efficient use of sugar
- Maintain an energy supply in your nerve cells

Foods it is found in...

Eggs



Calcium

What it does...

- Maintain healthy, strong bones
- Support proper functioning of nerves and muscles

What foods it is found in...

Spinach, turnip greens, mustard greens, collard greens, sesame seeds


Choline

What it does...

- Keep your cell membranes functioning properly
- Allow your nerves to communicate with your muscles
- Prevents the build-up of homocysteine in your blood (a harmful compound that is associated with cardiovascular disease and osteoporosis)

What foods it is found in...

Soybeans, egg yolk, peanuts, potatoes, cauliflower, oats, sesame/flax seeds


Copper

What it does...

- Help your body utilize iron
- Reduce tissue damage caused by free radicals
- Maintain health of bones and connective tissues

What foods it is found in...

Calf's liver, crimini mushrooms, turnip greens and blackstrap molasses


Flavonoids

What it does...

- Help protect vessels from rupture or leakage
- Enhance Vit. C
- Protect cells from oxygen damage
- Prevent excessive inflammation throught the body

What foods it is found in...

Apples, apricots, pears, strawberries, cabbage, tomatoes


Folate

What it does...

- Support red blood cell production and help prevent anemia
- Help prevent homocysteine build up in blood
- Support cell production (especially in skin)
- Allows nerves to function properly

What foods it is found in...

Romaine lettuce, spinach, turnip greens, calf's liver, broccoli, beets and lentils


Glutamine

What it does...

- Maintain the health of intestinal tract
- Help body produce glutathione (key antioxidant nutrient)
- Ensures proper acid-base balance in the body
- Helps maintain muscle mass

What foods it is found in...

Beef, chicken, fish, beans and dairy products


Iodine

What it does...

- Help ensure proper thyroid gland functioning

What foods it is found in...

Sea vegetables, yogurt, cow's milk, eggs, strawberries and mozza cheese


Iron

What it does...

- Enhance oxygen distribution throught the body
- Keep immune system healthy
- Help the body produce energy

What foods it is found in...

Chard, spinach, turmeric and thyme


Magnesium

What it does...

- Relax the nerves and muscles
- Builds and strengthens bones
- Keeps your blood circulating smoothly

What foods it is found in...

Swiss chard and spinach


Manganese

What it does...

- Help the body utilize several key nutrients (biotin, thiamin, ascorbic acid and choline)
- Keeps thebones strong and healthy
- Helps body synthesize fatty acids and cholestorol
- Maintain normal blood sugar levels
- Promotes ptimal function of the thyroid gland
- Maintain the health of the nerves
- Protects cells from free-radical damage

What foods it is found in...

Mustard greens, kale, raspberries, pineapple, romaine lettuce and maple syrup


Niacin (Vitamin B3)

What it does...

- Help lower cholesterol levels
- Stabilize your blood sugar
- Support genetic processes in the cells
- Help the body process fats

What foods it is found in...

Crimini mushrooms and tuna (excellent sources). Salmon, chicken breats, halibut and venison (very good sources).


Omega 3 Fatty Acids

What it does...

- Reduce inflammation throughout your body
- Keep your blood from clotting excessively
- Maintain the fluidity of your cell membranes
- Lower the amount of lipids (fats such as cholesterol and triglycerides) circulating in the bloodstream
- Decrease platelet aggregation, preventing excessive blood clotting
inhibit thickening of the arteries by decreasing endothelial cells' production of a platelet-derived growth factor (the lining of the arteries is composed of endothelial cells)
- Increase the activity of another chemical derived from endothelial cells (endothelium-derived nitric oxide), which causes arteries to relax and dilate
- Reduce the production of messenger chemicals called cytokines, which are involved in the inflammatory response associated with atherosclerosis
- Reduce the risk of becoming obese and improve the body's ability to respond to insulin by stimulating the secretion of leptin, a hormone that helps regulate food intake, body weight and metabolism, and is expressed primarily by adipocytes (fat cells)

What foods it is found in...

Salmon, flax seeds and walnuts


Pantothenic Acid (Vitamin B5)

What it does...

- Help turn carbs and fats into usable energy
- Improve your ability to respond to stress by supporting your adrenal glands
-Assure adequate production of healthy fats in your cells

What foods it is found in...

Mushrooms, cauliflower, broccoli, turnip greens and sunflower seeds


Potassium

What it does...

- Helps your muscles and nerves function properly
- Maintain the proper electrolyte and acid-base balance in your body
- Help lower the risk of high blood pressure

What foods it is found in...

Fruits and vegetables, chard, button mushrooms and spinach


Protein

What it does...

- Keep your immune system functioning properly
- Maintain healthy skin, hair and nails
- Help your body produce enzymes

What foods it is found in...

Tuna, shrimp and cod


Selenium

What it does...

- Protects cells from free-radical damage
- Enable your thyroid to produce thyroid hormone
- Help lower the risk of joint inflammation

What foods it is found in...

Button Mushrooms, cod, shrimp, tuna, calf's liver and salmon


Thiamin (Vitamin B1)

What it does....

- Maintain energy supplies
- Co-ordinate the activity of nerves and muscles
- Support proper heart function

What foods it is found in...

Asparagus, romaine lettuce, mushrooms, spinach, tuna, tomatoes, eggplant and brussel sprouts


Tryptophan

What it does...

- Help regulate your appetite
- Help you sleep better
- Elevate your mood

What foods it is found in...

Red meat, dairy products, nuts, seeds, bananas, soy products, tuna, shellfish and turkey


Vitamin B-12

What it does...

- Support production of red blood cells and prevent anemia
- Allow nerce cells to develop properly
- Help cells metabolize protein, carbs and fat

What foods it is found in...

Calf's liver, snapper, venison, chinook salmon, scallops


Vitamin B6

What it does...

- Support a wide range of activities in your nervous system
- Promote proper breakdown of sugars and starches
- Help prvent homocysteine build-up in the blood

What foods it is found in...

Bell peppers, turnip greens and spinach


Vitamin C

What it does...

- Help protect cells from free radical damage
- Lower risk of cancer
- Regenerate the Vit. E supply
- Improve iron absorption

What foods it is found in...

Parsley, broccoli, strawberries, oranges, lemon juice, papaya, cauliflower, mustard greens and brussel sprouts


Vitamin D

What it does...

- Help keep your bones and teeth strong and healthy
- Regulate the growth and activity of your cells

What foods it is found in...

Shrimp, milk, cod and eggs


Vitamin E

What it does...

- Protect skin from ultraviolet light
- Prevent cell damage from free radicals
- Allows cells to communicate effectively
- Help protect against prostate cancer and Alzheimer's disease

What foods it is found in...

Mustard greens, chard, sunflower seeds, turnip greens, almonds and spinach


Zinc

What it does...

- Help balance blood sugar
- Stabalize your metabolic rate
- Prevent a weakened immune system
- Support an optimal sense of smell and taste

What foods it is found in...

Calf's liver, mushrooms and spinach


=====================================================


All this information --- as well as even more --- can be found at The World's Healthiest Foods. Please refer to the site if you are interested in learning more about what can make you the healthiest person you know :wink:.
- Byrin Wylie

ShrEdmonton

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BalinorNZ
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Posts: 2766
Joined: 26 Jul 2003 03:24
Location: Dunedin, New Zealand

Post by BalinorNZ » 25 Mar 2005 01:21

Woah, damn thanks for that man, ill look into eating more of those foods! Imma go eat some eggs!

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HooD
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Location: Fort Walton Beach, FL
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Post by HooD » 25 Mar 2005 08:15

Very nice list, at first I was very impressed by your knowledge, until it kept going, and going, and going. Thanks though for listing all of that, I'm sure it'll help some people try to eat a little healthier.
More C4 please <3

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