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Clean Food. Healthy Bodies.


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Vitamin Basics 101

Vitamins are an essential piece to the overall health and wellness puzzle. You cannot thrive without them and your body needs a well-rounded variety in order to maintain balance, strength and vitality.

Here’s a breakdown of the most common vitamins, why they’re important and how you can find them in clean, whole-food sources:

Vitamin A: Important for a strong immune system as well as healthy vision, Vitamin A has been shown to lower risk of lung cancer. Because Vitamin A can build up in your system when it comes from supplements, be sure to get your recommended daily dose from whole foods instead of pills.

Food Source:IMG_5660

  • Sweet Potatoes
  • Carrots
  • Red Peppers
  • Cantaloupe
  • Mangos
  • Black-Eyed Peas
  • Salmon

Vitamin B: B vitamins help your body convert food into energy AND they help maintain healthy brain and nervous system function. Folate, aka B9, is essential for healthy pregnancy and B12 keeps red blood cells and neurological function strong.

Food Source:index

  • Eggs
  • Nuts
  • Beans
  • Fish

Vitamin C: Critical for a strong immune system, Vitamin C also boosts the body’s collagen production, keeping skin cells healthy and vibrant. Vitamin C found in lemon juice, for instance, also helps the liver metabolize fat.

Food Source:

  • Lemonfruits-and-veggies
  • Kiwi
  • Orange
  • Red Pepper
  • Broccoli
  • Strawberries
  • Cauliflower
  • Tomatoes

Vitamin E: Important for heart health and a strong immune system, Vitamin E has been shown to lower the risk of heart disease as well as prostate cancer.

Food Source:image001

  • Almonds
  • Spinach
  • Olive Oil
  • Peanut Butter (be sure to buy organic, all natural peanut butter; commercial peanut butters have hydrogenated oil, which you want to stay away from always.)

Vitamin K: Essential for strong bones and healthy blood, half of your body’s Vitamin K is produced in the gut and the other half comes from food, which is why those on blood thinner or certain antibiotics should ALWAYS consult their doctor before taking supplements or eating large amounts of greens, which are a great source of this m90269550uch-needed vitamin.

Food Source:

  • Kale
  • Collard Greens
  • Spinach

There are a great many additional vitamins and minerals that are necessary for thriving health, but this is a good place to get started. Fill your grocery cart, kitchen cupboards and dinner plates with the food above, improving your overall health and helping prevent chronic illness and disease down the line.

For personalized support and information related to clean eating, balanced nutrition, and healthy lifestyle, visit Eat Clean Health and look at the variety of nutrition plans, programs, detoxes and meal plans found there. And don’t forget to sign up for the Eat Clean Health  monthly newsletter.

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Herb and Avocado Omelet

Poor eggs, they get a pretty bad wrap in some circles. Barring food allergies or intolerance, organic, free-range eggs are actually an excellent source of nutrition.

Some highlights of the almighty egg:                   Egg_colours

  • Excellent source of protein, helping stabilize blood sugar and keep you feeling fuller, longer.
  • Great source of heart healthy omega 3 fatty acids, helping reduce your risk for heart disease.
  • Egg yolks are one of the richest dietary sources of the B-complex vitamin, which directly affects neurological (brain) function.
  • Eggs are high in sulfur, which is essential for collagen and keratin production, leading to strong nails and hair as well as youthful, glowing skin. Sulfur also supports vitamin B absorption and healthy liver function.

Here’s one of our favorite egg recipes over at Eat Clean Health:

Herb and Avocado Omelet

1 egg, 2 egg whites

½ tablespoon EVOO (extra virgin olive oil)

½ teaspoon fresh/dried thyme_MG_0044

½ tablespoon fresh/dried basil

½ tablespoon fresh/dried parsley

Dash of turmeric

½ ripe avocado

Black pepper (optional)

  1. Crack the eggs into a bowl, add herbs, and whisk together.
  2. Heat a small saute or omelet pan over medium heat, then add the oil to the pan. Once the oil is hot (be careful not to allow it to smoke), pour in the eggs.

When the eggs are firm, flip over. Add sliced avocado on one half of the omelet. Turn off heat and fold the egg over to serve. Top with black pepper to taste.

Eat Up and Enjoy!

For additional recipes ideas as well as personalized support and information related to clean eating, balanced nutrition, and healthy lifestyle, visit Eat Clean Health and don’t forget to sign up for the Eat Clean Health  monthly newsletter.