Are there ways to ensure that you are getting all the nutrients and vitamins you need? Yes there is. By eating visceral meats, fatty cold water fish and organic vegetables you are a long way to your goal. I have found that in the absence of knowing and having absolute peace of mind that I am eating correctly, a good choice of supplements has made a huge difference to my journey.
I am a huge fan of getting all my nutrients in with ease and peace of
mind rates highly when choosing nutrients to eat. Here is a list of
nutrients you need from the food choices you make daily.
1. Vitamin A (Beta Carotene), Vitamin A is a vitamin which is
needed by the retina of the eye in the form of a specific metabolite,
the light-absorbing molecule retinal. This molecule is absolutely
necessary for both “Scotopic”scotopic and color vision. Vitamin A
also functions in a very different role, as an irreversibly oxidized
form retinoic acid, which is an important hormone-like growth
factor for epithelial and other cells.
2. Vitamin B1 (Thiamine) helps fuel the body by converting blood
sugar into energy. It keeps the mucous membranes healthy and is
essential for nervous system, cardiovascular and muscular
3. Vitamin B2 (Riboflavin) is required for a wide variety of cellular
processes. Like the other B vitamins, it plays a key role in energy
metabolism, and for the metabolism of fats, ketone bodies,
carbohydrates, and proteins. It is the central component of the
cofactors FAD and FMN, and is therefore required by all
4. Vitamin B3 (Niacin), like all B complex vitamins, are necessary for
healthy skin, hair, eyes, and liver. They also help the nervous
system function properly. Niacin also helps the body make
various sex and stress-related hormones in the adrenal glands and
other parts of the body. Niacin is effective in improving
circulation and reducing cholesterol levels in the blood.
5. Vitamin B6 (Pyridoxine) is required for the synthesis of the
neurotransmitters serotonin and norepinephrine and for myelin
formation. Pyridoxine deficiency in adults principally affects the
peripheral nerves, skin, mucous membranes, and the blood cell
system. In children, the central nervous system (CNS) is also
affected. Deficiency can occur in people with uremia, alcoholism,
cirrhosis, hyperthyroidism, malabsorption syndromes, congestive
heart failure (CHF), and in those taking certain medications.
6. Vitamin B7 (Biotin) has vital metabolic functions. Without biotin
as a co-factor, many enzymes do not work properly, and serious
complications can occur, including varied diseases of the skin,
intestinal tract, and nervous system. Biotin can help address high
blood glucose levels in people with type 2 diabetes, and is helpful
in maintaining healthy hair and nails, decreasing insulin
resistance and improving glucose tolerance, and possibly
preventing birth defects. It plays a role in energy metabolism, and
has been used to treat alopecia, cancer, Crohn’s disease, hair loss,
Parkinson’s disease, peripheral neuropathy, Rett syndrome,
seborrheic dermatitis, and vaginal candidiasis.
7. Vitamin C (Ascorbic Acid) is one of the safest and most effective
nutrients, experts say. It may not be the cure for the common cold
(though it’s thought to help prevent more serious complications).
But the benefits of vitamin C may include protection against
immune system deficiencies, cardiovascular disease, prenatal
health problems, eye disease, and even skin wrinkling.
8. Vitamin D (Cholecalciferol) is essential for promoting calcium
absorption in the gut and maintaining adequate serum calcium
and phosphate concentrations to enable normal mineralization of
bone and prevent hypo calcemic tetany. It is also needed for bone
growth and bone remodeling by osteoblasts and osteoclasts.
Without sufficient vitamin D, bones can become thin, brittle, or
misshapen. Vitamin D sufficiency prevents rickets in children and
osteomalacia in adults. Together with calcium, vitamin D also
helps protect older adults from osteoporosis. Vitamin D has other
roles in human health, including modulation of neuromuscular
and immune function and reduction of inflammation.
9. Vitamin E describes a family of 8 antioxidants, 4 tocopherols and
4 tocotrienols. Alpha-tocopherol (a-tocopherol) is the only form of
vitamin E that is actively maintained in the human body and is
therefore, the form of vitamin E found in the larg est quantities in
the blood and tissue. Vitamin E, a fat-soluble vitamin, protects
vitamin A and essential fatty acids from oxidation in the body
cells and prevents breakdown of body tissues.
10. Vitamin K is necessary for normal clotting of blood in humans.
Specifically, vitamin K is required for the liver to make factors
that are necessary for blood to properly clot (coagulate), including
factor II (prothrombin), factor VII (proconvertin), factor IX
(thromboplastin component), and factor X (Stuart factor). Other
clotting factors that depend on vitamin K are protein C, protein S,
and protein Z. Deficiency of vitamin K or disturbances of liver
function (for example, severe liver failure) may lead to
deficiencies of clotting factors and excess bleeding.
Moringa has Vitamin A (Beta Carotene), Vitamin B1 (Thiamine), Vitamin
B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B6 Pyrodixine), Vitamin B7
(Biotin), Vitamin C (Ascorbic Acid), Vitamin D (Cholecalciferol), Vitamin E
(Tocopherol) and Vitamin K.
Amino Acids: The foundation of our body.
Our bodies need twenty different amino acids or proteins that are the
building blocks for a healthy body. Nonessential amino acids are
those that the body can synthesize for itself, provided there is enough
nitrogen, carbon, hydrogen, and oxygen available. Essential amino
acids are those supplied by the diet. They must be consumed as the
human body either cannot make them at all or cannot make them in
sufficient quantity to meet its needs. Of the 20 amino acids required
by our bodies, eleven of them are nonessential and nine are essential.
Functions of Amino Acids: Proteins act as enzymes, hormones, and
antibodies. They maintain fluid balance and acid and base balance.
They also transport substances such as oxygen, vitamins and minerals
to target cells throughout the body. Structural proteins, such as
collagen and keratin, are responsible for the formation of bones, teeth,
hair, and the outer layer of skin and they help maintain the structure
of blood vessels and other tissues.
Enzymes are proteins that facilitate chemical reactions without being
changed in the process. Hormones (chemical messengers) are proteins
that travel to one or more specific target tissues or organs, and many
have important regulatory functions. Insulin, for example, plays a key
role in regulating the amount of glucose in the blood. The body
manufactures antibodies (giant protein molecules), which combat
invading antigens. Antigens are usually foreign substances such as
bacteria and viruses that have entered the body and could potentially
be harmful. Immuno proteins, also called immunoglobulins or
antibodies, defend the body from possible attack by these invaders by
binding to the antigens and inactivating them.
If these critical components for a healthy body are not provided as
part of a healthy diet, the body will look for other sources for them.
This can include breakdown of our organs, leading to chronic
problems such as liver and kidney problems, diabetes and heart
disease among others.
Moringa is considered a complete food as it contains all of the
essential Amino Acids required for a healthy body. The dried leaf is a
nutritional powerhouse and contains all of the following Amino
1. Isoleucine builds proteins and enzymes and it provides
ingredients used to create other essential biochemical components
in the body, some of which promote energy and stimulate the
brain to maintain a state of alertness.
2. Leucine works with isoleucine to build proteins and enzymes
which enhance the body’s energy and alertness.
3. Lysine ensures your body absorbs the right amount of calcium. It
also helps form collagen used in bone cartilage and connective
tissues. In addition, lysine aids in the production of antibodies,
hormones, and enzymes. Recent studies have shown lysine
improves the balance of nutrients that reduce viral growth.
4. Methionine primarily supplies sulfur to your body. It is known to
prevent hair, skin, and nail problems while lowering cholesterol
levels as it increases the liver’s production of lecithin. Methionine
reduces liver fat and protects the kidneys, which reduces bladder
5. Phenylalaine produces the chemical needed to transmit signals
between nerve cells and the brain. It can help with concentration
and alertness, reduce hunger pains and improve memory and
6. Threonine is an important part of collagen, elastin, and enamel
proteins. It assists metabolism and helps prevent fat build -up in
the liver while boosting the body’s digestive and intestinal tracts.
7. Tryptophan supports the immune system, alleviates insomnia,
and reduces anxiety, depression, and the symptoms of migraine
headaches. It also is beneficial in decreasing the risk of artery and
heart spasms as it works with lysine to reduce cholesterol levels.
8. Valine is important in promoting a sharp mind, coordinated
muscles, and a calm mood.
Non-essential amino acids in Moringa
1. Alanine is important for energy in muscle tissue, brain, and
central nervous system. It strengthens the immune system by
producing antibodies. Alanine also helps in the healthy
metabolism of sugars and organic acids in the body.
2. Arginine causes the release of the growth hormones considered
crucial for optimal muscle growth and tissue repair. It also
improves immune responses to bacteria, viruses, and tumor cells
while promoting the healing of the body’s wounds.
3. Aspartic acid helps rid the body of ammonia created by cellular
waste. When the ammonia enters the circulatory system it can act
as a highly toxic substance which can damage the central nervous
system. Recent studies have also shown that aspartic acid may
decrease fatigue and increase endurance.
4. Cystine functions as an antioxidant and is a powerful aid to the
body in protecting against radiation and pollution. It can help
slow the aging process, deactivate free radicals, and neutralize
toxins. It also aids in protein synthesis and presents cellular
change. It is necessary for the formation of new skin cells, which
aids in the recovery from burns and surgical operations.
5. Glutamic acid is food for the brain. It improves mental capacities,
helps speed the healing of ulcers, reduces fatigue, and curbs sugar
6. Glycine promotes the release of oxygen required in the cellmaking process. It is also important in the manufacturing of
hormones responsible for a strong immune system.
7. Histidine is used in the treatment of rheumatoid arthritis,
allergies, ulcers, and anemia. A lack of histidine may lead to poor
8. Serine is important in storing glucose in the liver and muscles. Its
antibodies help strengthen the body’s immune system. Plus, it
synthesizes fatty acid sheaths around nerve fibers.
9. Proline is extremely important for the proper function of your
joints and tendons. It also helps maintain and strengthen heart
10. Tyrosine transmits nerve impulses to your brain. It helps
overcome depression; improves memory; increases mental
alertness; plus promotes the healthy functioning of the thyroid,
adrenal, and pituitary glands
Moringa contains all of the above proteins, vitamins, and minerals. As
an antioxidant, it seems to help protect cells from damage. This is my
supplement of choice and has made an incredible difference to not
only my recovery in training but also my relationships, stress and
MCT oil for improved brain function.
MCT simply stands for medium chain triglycerides, as opposed to
long chain triglycerides (LCT), which are found in most foods. MCT is
comprised of primarily caprylic and capric fatty acids, and is a lightyellow, odorless, translucent liquid at room temperature. MCT oil
occurs naturally in coconut oil and other foods. Supplementation with
MCT oil began as a fat source to help treat diseases such as cystic
fibrosis, obesity, and fat malabsorption. It has also been used to add
calories to infant, and certain other formulas.
When MCT oil is metabolized in the body, it behaves more like a
carbohydrate than a fat. Remember that the fuel of preference for the
body is carbohydrate. Unlike other fats, MCT oil does not go through
the lymphatic system. Instead, it is transported directly to the liver
where it is metabolized so it releases energy like a carbohydrate and
creates lots of ketones (which can be used for fuel) in the process.
Gut fuel – Probiotics
Probiotics are live bacteria and yeasts that are good for your health,
especially your digestive system. We usually think of bacteria as
something that causes diseases. But your body is full of bacteria, both
good and bad. Probiotics are often called "good" or "helpful" bacteria
because they help keep your gut healthy.
Probiotics are naturally found in your body. You can also find them in
some foods and supplements and there is some evidence to suggest
that they assist with the absorption of Vitamin D. Getting enough of a
nutrient into your system is one piece of the puzzle, however it is also
crucial that your body is fully equipped to use these supplies. The
body is a complex system that works in highly integrated pathways.
Therefore, supplementing with an isolated nutrient alone is rarely
effective and can, in some cases, be detrimental. While there are many
factors that must stay in balance, here are three key things to consider
when correcting vitamin D deficiency
1. Consume Enough Healthy Fats- Vitamin D is a fat soluble
vitamin, meaning it is absorbed in lipids and stored in the body
tissues for use. Having an adequate amount of healthy fats in the
diet is absolutely crucial for the proper functioning of the vitamin.
Cholesterol is also a precursor to vitamin D, and must be consumed
in adequate amounts for its synthesis to occur properly. Include
quality fat from raw butter, grass fed ghee, extra virgin coconut
oil, unfiltered olive oil, flax oil, walnut oil, pumpkin seed oil and
2. Maintain Healthy Gut Flora- Dietary vitamin D is absorbed in
the jejunum and ileum of the small intestine, and is dependent on
sufficient quantities of bile salts. Poor gastric health and food
allergies can cause a binding of vitamin D in the small intestine
rendering it totally unusable. Maintaining healthy gut flora by
eating fermented foods and taking a probiotic regularly are
helpful measures to promote the full absorption of all nutrients,
but especially for susceptible ones such as vitamin D.
3. Supplement with Moringa- Magnesium is a crucial cofactor for
the enzymes that convert vitamin D to it's hormonally active form,
calcitriol. When vitamin D is consumed in an individual who is
low in magnesium, it cannot be properly used by the cells. Not
only will vitamin D deficiency remain completely unchanged, but
the metabolic work from this thwarted reaction drains
magnesium from the muscles. This often results in symptoms
such as leg cramps, restless legs and twitching.