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Supporting our vitamin, mineral and antioxidant deficiencies

This month, we invite you to discover what vitamins to take and how to supplement vitamin, mineral and antioxidant deficiencies in your diet.

Vitamins are essential for your health as they help to support the proper functioning of the human body, including the maintenance of the immune, nervous, muscular and bone systems.

If you want to learn crucial information on how to have optimal health and avoid vitamin deficiencies, in June, Sylvie Beljanski and Amalia Fantasia, PhD will tackle this topic at Healthy Tuesdays.

 

The importance of vitamins:

Vitamin A plays an important role for the immune system, skin cell renewal and vision.

Vitamin B : B1, B2, B3, B5, B6 and B8 are involved in energy production. Vitamins B9 and B12 are involved in cell division and help formulate red blood cells. Vitamin B12 also contributes to the proper functioning of the brain and nervous system.

Vitamin C has antioxidant properties that fight against the aging of cells. It helps with healing and strengthens teeth and bones. It is important because it plays a crucial role for the immune system. Studies conducted in the 1970s and 1980s by Nobel laureate Linus Pauling and colleagues suggest that high doses of vitamin C may be helpful to terminal cancer patients.[1]

Vitamin D is used to bind calcium to the bones. It plays a valuable role in immunity and the prevention of cancers and autoimmune diseases. It also plays an important role in the regulation of certain minerals such as calcium and phosphate. The role of vitamin D has been highlighted throughout the COVID-19 pandemic. Recent studies evaluate its effectiveness in reducing mortality or the severity of COVID-19.[2] To learn more about how to protect your system from COVID-19 and other pathogens, you can read Sylvie Beljanski’s free eBook at the following link: https://www.beljanski.org/how-to-protect-yourself-from-covid-19-free-ebook/

Vitamin E helps to protect cell membranes and thus helps to slow down skin aging.

Vitamines

The importance of minerals in our body:

We need minerals to help us have strong teeth and bones and turn the food we eat into energy.

- Calcium, builds bones and teeth
- Magnesium contributes to the functioning of the nervous and muscular system, and is essential for the proper functioning of the immune system
- Iron helps carry oxygen throughout the body
- Potassium fights high blood pressure

 

The importance of antioxidants in our body:

Antioxidants are necessary for our body because they neutralize free radicals (highly reactive oxygen molecules) in the body. During aging, the generation of free radicals increases and their amount becomes greater than the capacity of our body's antioxidant defenses, which leads to oxidative damage, much like rust on metal. This phenomenon is called oxidative stress or cellular aging.

 

6 tips to avoid being deficient in vitamins, minerals and antioxidants

 

1. CHECK YOUR DEFICIENCIES

 Before doing anything, have your doctor prescribe a blood test to determine your deficiencies.

The slightest deficiency can cause a decrease in energy, metabolism and lead to multiple diseases. 

Recommended vitamin daily intake:

 

Adult male

Adult woman

Vitamin A

750 μg

650 μg

Vitamin B1

1.3 mg

1.1 mg

Vitamin B2

1.6 mg

1.5 mg

Vitamin B3

14 mg

11 mg

Vitamin B5

5 mg

5 mg

Vitamin B6

1.8 mg

1.5 mg

Vitamin B9

330 μg

300 μg

Vitamin B12

3.4 μg

2.4 μg

Vitamin C

110 mg

110 mg

Vitamin D

15 μg

15 μg

Vitamin E

12 mg

12 mg

Vitamin K

45 μg

45 μg 


During your yearly physical, your vitamin levels will be checked, but you can also request to be tested at any time.

Common deficiencies:

Vitamin B1: 20 to 25% of the population intakes less than half of the Recommended Dietary Allowances.[3][3]
Vitamin C: 20% of the population have low levels.[4]
Vitamin D: 90% of the population would intake less than half of the Recommended Dietary Allowances.[3][3]

According to WebMD, there is "growing evidence that vitamin deficiencies are linked to an increased risk of type 1 diabetes, muscle and bone pain and, more seriously, cancers of the breast, colon, prostate, ovaries, esophagus and lymphatic system."

 

2. TAKING NATURAL VITAMINS

Difference between natural and synthetic vitamins:

Studies show that synthetic vitamins are not assimilated as well as natural vitamins in the body. Synthetic vitamins are "strangers" that the body does not recognize. Synthetic vitamins can strain your liver if not properly absorbed. Natural vitamins are those found in fruit and vegetables. But due to soil depletion, crops grown decades ago were much richer in vitamins and minerals than they are today.

This is why it is important to take high-quality and bioavailable natural supplements (which increases the assimilation capacity of our body) such as those recommended in The Beljanski® Approach to Wellness.

 

 3. TAKE A COMPLEX OF VITAMINS, MINERALS AND ANTIOXIDANTS

Multivitamins:

Vitamin-Mineral Antioxidant

If it seems complicated to assess our vitamin needs, our advice is to take a complete formulation to ensure you get a variety of vitamins essential to our well-being. We recommend the supplement Vitamin-Mineral Antioxidant to provide energy and help keep our metabolism running efficiently. Vitamin-Mineral Antioxidant contains vitamins A, B and D.


BEAUTY SECRET FROM WITHIN BY SYLVIE BELJANSKI<sup>®</sup>
Beauty Secret from Within by Sylvie Beljanski® is an exceptional formula rich in vitamins C, E and B to provide a radiant complexion, abundant hair and healthy nails.

 

 

Vitamin D:

D Perfect
D Perfect contains vitamin D3 (in the form of Cholecalciferol) and organic olive oil.

 

 

 

 

Vitamin C:

C Perfect
C Perfect is an ideal source of natural Vitamin C that differs from synthetic vitamin C. Ad previously mentioned this is important because synthetic vitamins, devoid of cofactors, are usually poorly absorbed by the body.

 

C Perfect stimulates the immune system, helps fight viral infections and promotes the elimination of toxins without tiring the liver, thanks to its natural formula.


C Perfect's
vitamin C comes exclusively from fruits known for their high vitamin C content, such as acerola cherry, blackcurrant, and orange and contains no synthetic ingredients.

 

 

4. EAT FOODS, FRUITS AND VEGETABLES RICH IN VITAMINS

Eating foods rich in vitamins is the most convenient way to get your daily dose of vitamins. This will help benefit your body and be especially good for your hair, skin and fight against fatigue.

Foods, fruits and vegetables rich in vitamin A:
Fruits: Melon, apricot, mango, papaya, passion fruit
Vegetables: Cooked carrots, boiled spinach, cooked kale, lettuce, tomatoes
Other foods: Meat, fish, cod liver oil, butter, crème fraiche and cheese (consume in moderation!)

Foods, fruits and vegetables rich in vitamin B:
- Vitamin B1: Pulses, yeast, nuts, whole grains
- Vitamin B2: Green vegetables, nuts, wheat germ, mushrooms, rice, yeast
- Vitamin B3: Rice, almonds, yeasts, barley, pulses, wheat products
- Vitamin B5: Mushrooms, buckwheat, yeast, oatmeal, lentils, pepper, avocado
- Vitamin B6: Wheat germ, nuts, beans, bananas, buckwheat flour, lentils, soybeans
- Vitamin B8: Cauliflower, sardines, banana, mushrooms, egg yolk, meat
- Vitamin B9: Soy, fruits, rice, green vegetables, beans, yeast
- Vitamin B12: Dairy products, meat, eggs, fish, organ meat

Foods, fruits and vegetables rich in vitamin C:
Fruits: Guava, blackcurrant, papaya, kiwi, orange, lemon
Vegetables: Peppers, broccoli, cooked brussels sprouts, cooked kohlrabi
Other foods: Fortified and standard cereals, sweetbreads, chicken breast or turkey

Foods rich in vitamin D:
Cod liver oil, herring, eggs, avocado, anchovies, sardines, olive oil, seeds, mushrooms
Fruits and vegetables have almost no vitamin D

Foods, fruits and vegetables rich in vitamin E:
Foods: Oils, margarine, oleaginous fruits, seeds, whole grain sprouts
A handful of almonds covers nearly 70% of the daily need of vitamin E.
Fruits: Dried apricots, mango, blackcurrant
Vegetables: Spinach, asparagus, broccoli, tomato, avocado

 

5. A SEASONAL RECIPE: MULTIVITAMIN SMOOTHIE

Preparation 10 minutes

Smoothie

Ingredients for 4 servings
- 3 Bananas
- ½ Pineapple
- 1 Mango
- 1 Lime
- 1 Orange
- 1 Yogurt (no added sugar)
- 20 g Stevia
- 1 tbsp Vanilla extract

Recipe
- Peel the bananas. Cut the pineapple into pieces. Peel the mango, remove the core and cut the flesh into pieces.
- Place all the prepared fruits with the lime juice, orange juice, yogurt, stevia and vanilla extract in a blender and mix. Serve immediately.

 

6. TAKE CHARGE OF YOUR HEALTH WITH THE HELP OF A COACH

It is sometimes difficult to put an action plan in place for yourself and especially to know where to start in the first place. That's why an integrative health coaching session is the best way to achieve this, with tips to implement immediately that will provide you benefits for years to come.

Maison Beljanski’s Integrative Health Coach provides you a personalized program that covers: nutrition, physical activity, food supplements and other factors to help you achieve all your wellness goals.

Wheel Health Coaching Services

 

Do not hesitate to get in touch with us for all of your questions by using the following link https://www.maisonbeljanski.com/pages/contact-us or by calling +1 212.308.7066. Our team will be able to answer all your questions.

 

 

[1] Cameron E, Pauling L. Supplemental ascorbate in the supportive treatment of cancer: Prolongation of survival times in terminal human cancer. Proc Natl Acad Sci U S A. 1976;73(10):3685-3689. (PubMed)

[2] Lansiaux E., Pébaÿ P.P., Picard J.L., Forget J. Covid-19 and vit-d: disease mortality negatively correlates with sunlight exposure. Spat Spatiotemporal Epidemiol. 2020;35:100362.

Grant W.B., Lahore H., McDonnell S.L. Evidence that vitamin D supplementation could reduce risk of influenza and COVID-19 infections and deaths. Nutrients. 2020;12(4):988.

[3] Etude de Bourgogne : de Carvalho MJ, Guilland JC, Moreau D, Boggio V, Fuchs F. Vitamin status of healthy subjects in Burgundy (France). Ann NutrMetab. 1996;40(1):24-51.

[4] Etude du Val-de-Marne : Hercberg S., Preziosi P., Galan P., Deheeger M. and Dupin H. ( 1991a). Dietary intake in a representative sample of the population of Val-de Marne : II. Supply of macronutrients. Rev. Epidémiol. Santé Publique 39, 233-44.

 

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