Step1
take Vitamins
are organic substances necessary for life and essential for growth. To receive the proper vitamin intake, a well?balanced diet is recommended. However, supplements may be taken where needed but not as a substitute for food. Supplements should be taken after each square meal, or once after the largest meal for proper absorption
Step4
Minerals
organic substance found naturally in the earth. They make up a large part of our bones and teeth and help regulating other body functions. Here are some of the. minerals to which you should pay special attention. CALCIUM What it does: * Aid for strengthening soft bones and teeth. • Helps maintain regular heartbeat. Best sources: Milk and dairy products, sardines, soybeans,. dried beans, green vegetables. Supplement: (600 to 1500 mg per day) CHROMIUM What it does: * Aids in growth process. * Helps prevent and lower high blood pressure. Best sources: Meat, brewer's yeast, clams, chicken, shellfish. Supplement: (90 mcg. per day is average for adults) CHLORINE What it does: • Helps keep your body limber. * Aids digestion by cleansing system. Best sources: Table salt, kelp, and olives. Supplement: Has not been determined. However, an average daily salt intake should be more than sufficient. FLUORIDE What it does: 0 Strengthens bones. 0 Reduces tooth decay. Best sources: Fluoridated drinking water, sea?foods and gelatin. Supplement: Has yet to be determined, but most people get sufficient amounts from fluoridated drinking water. (Note) Available by prescription in areas without fluoridated drinking water. Additional fluoride should not be taken unless advised by a physician. IODIDE What it does: • Promotes growth. • Provides energy. • Burns excess fat. Best sources: Kelp, salt, all seafood, onions, and vegetables grown in iodine?rich soil. Supplement: (P.DS, is 80 to 150 mcg. per day for adults) (Note) Iodine aids in the proper functioning of the thyroid gland which fosters and regulates growth. Check your salt to see if it is iodized along with your vitamins or multi?mineral preparations. Too much iodine can cause a harmful effect. For additional supplements of iodine not discussed, a physician's advice is recommended. IRON What it does: • Aids growth. • Prevents fatigue. • Helps form hemoglobin in blood etc. • Aid for good skin tone. Best sources: Liver, beef kidney, egg yolk, oysters, cereals, raw clams, and red meat. Supplement: (RDA is 10 to 18 mg.) (Note) Check your iron supplement to see if it contains "Ferrous Sulfate" an inorganic iron which can destroy vitamin E in your system. Try to avoid this preparation. For women, whose bodies use much more iron than men's, a supplement is most?likely needed. MAGNESIUM What it does: * Aids the cardiovascular system. 9 Aids nerve and muscle functions. • Needed for calcium an
Step5
Proteins
Everyone's protein requirements are different, depending upon your size, age and physical condition. A large, young person will require more protein than a small, older person. Proteins have different functions, and work in different areas of the body. There are basically two types of Protein ? complete and incomplete protein. 1. Complete Protein ? provides the proper balance of eight necessary amino acids that build tissues, and are found in foods of animal organ such as meats, poultry, sea?foods, eggs, milk and cheese. 2. Incomplete Protein ? lacks certain essential amino acids and is not used efficiently when eaten alone. However, when it is combined with small amounts of animal?source proteins, it becomes complete. It is found in seeds, nuts, peas, grains and beans. (Note) Mixing complete and incomplete proteins can give you better nutritional value than either one alone.
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