Vitamins and minerals staying healthy


Food can be an easy way to get 
vitamins and minerals.


So what do I eat

I try to eat a vegetable stir fry at least two times a week. 

The main reason is it tastes nice but is also full of goodness and vital vitamins to keep the body and mind healthy.

You have to keep as heath as you can especially now with this pandemic our minds and bodies are more stressed and  our lifestyle has changed so much fot example many people are not going out as much so will get less vitamin D from the sun.







Why vitamins and minerals matter

Many of us do not get enough vitamins and minerals and deficiency can lead to all number of problems and ill health.

What do Vitamins and minerals do?

  • Heal wounds
  • Help Immune system function 
  • Repair cellular damage
  • Maintain strong bones
  • Build bones and teeth 
  • Helps prevent some diseases
  • Helps cells and organs do their jobs
  • Hair growth
  • Eyesight vision function
  • Converts food into energy
  • Protect the body





Few examples of vitamin deficiency


Vitamin B12 Deficiency (Anaemia)


Vitamin B12 deficiency anemia is a condition in which your body doesn't have enough healthy red blood cells because of a lack of vitamin B-12 in the body. 

This vitamin is needed to make red blood cells. 
These cells carry oxygen to all parts of your body and keep your body functioning.


Vitamin D Deficiency (Rickets) 

This is a condition that affects bone development in children. It causes the bones to become soft and weak, which can lead to bone deformities.

Vitamin D is essential for strong bones, 
because it helps the body use calcium from the diet.

Osteoporosis and fractures (Broken bones)
Could result in Deficiency.


Vitamin C Deficiency (Scurvy)

The disease of pirates Blackbeard and Captain Kid.
Scurvy is a disease resulting from a lack of vitamin C. 

Scurvy is quite rare these days as many foods and drinks have vitamin C in them 
from breakfast cereals to sweets.

I say it is rare but I just saw it on the news that famous singer James Blunt got Scurvy
After changing to an all-meat diet to assert his masculinity apparently?

Weather this is true or not I do not know?  
Only James can answer that question.

As you know many of the news sites these days often post fake news. 

Many people change there diet for many number of reasons so lets see what James has to say.

If you don't know James Blunt's music etc check out some of his songs
he is a good singer and a decent guy as well.

Scurvy is still common in developing parts of the world due to lack of fresh foods, vegetables etc.

Men at sea, mainly pirates who would often eat dried food and be at sea for long periods of time
had no fresh fruit or nourishment so would often get scurvy.



Symptoms 

Symptoms of deficiency include weakness, feeling tired and sore arms and legs.

Without treatment, decreased red blood cells, gum disease, changes to hair, and bleeding from the skin and gums may occur.

Some Sailing ships started to
Issue a cure in the form of lemon juice and fresh fruit such as limes while at sea
which both had (Vitamin C) in them this helped prevent the disease.



Fresh Lemon



Human and Machine

Look at any type of machine (Car for example)
if you do not put oil or petrol in it or use the wrong type of (Gas) it stops working.

We are the same as we need food for fuel and nourishment to help the body repair itself and function for 24/7 effectively.

Just like metal if not oiled it will rust and we as humans are the same who need regular exercise if we don't exercise and get the right foods, vitamins our body becomes weak and will be harder to use.





Benefits of a stir fry

  • Healthy
  • Full of vitamins
  • Retains the nutrients
  • Low in Fat
  • Quick to cook
  • Cost effective
  • Full of vitamins and minerals
  • Easy to create new recipes



How to make simple stir-fry

When making my meal I normally add a sauce (curry) with the vegetables and serve with some white rice as a side dish.




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(Sauce)
You can use any sauce really most supermarkets do them in jars or in a paste.
You could even make your own try some new recipes or just try some of the below.

  • Curry
  • Chinese Curry
  • Red,Green Thai Curry
  • Hoisin
  • Chow Mein
  • Lemon & Ginger
  • Black Bean
  • Yellow Bean
  • Chilli
  • Sweet Chilli
  • Coconut & Lemon grass
  • Sweet & Sour 
  • Vegetable Stir fry sauce





Salt & Sugar

Some ready made sauce jars from supermarkets can be high in salt and sugar so have a read on the back or maybe create your own healthy recipe.

We all know to much salt and sugar is bad for our health.

So we don't want to be eating a healthy vegetable stir-fry style meal thinking I am eating this for my heath and at the same time consuming 100g of salt and sugar.







Step 1

Heat a large pan or wok over a medium heat. Add 1 tablespoon oil.





Cooking Oil

You can use an oil that best suits you I use low fat spray oil that has only 1 calorie per spray
comes in a little spray bottle and its olive oil which is good for you.

Olive oil is better then most oils such as palm oil that increases forest deforestation which I object to and think is terrible for the animals.

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Step 2

Add vegetables, and stir-fry making sure you are stirring constantly with a wooden spoon to prevent burning and the veg sticking to the wok.




Step 3

Add sauce, and keep stir-frying until you think it's done.

Most stir-frying takes around five minutes at the most but depends on 
how crunchy you want your veg.

Some vegetables take longer to cook then others so 
Tossing all the vegetables in the wok at once may result in some harder than others.

Some people steam harder vegetables before stir frying, cutting veg to around the same size
also helps cooking equally.








Example of what vegetables I use in my stir-fry

  • Onions
  • Garlic
  • Red, Green Peppers
  • Chili
  • Tomatoes
  • Celery
  • Cabbage
  • Spring onion
  • Asparagus
  • Broccoli


Fresh Herbs but dried are also good

  • Coriander
  • Sage
  • Basil
  • Chives
  • Parsley
  • Black Pepper

You do not have to add every single vegetable, Spice and herb every time you make a stir fry. 

This is just an example of some that I use from time to time.

Also some people chop herbs and any left overs they have they put in ice cube trays with water
and freeze them and just defrost when needed.



Many of the big supermarket have caught on to this idea now and sell ready made frozen herbs.

Fresh herbs do often taste better but unless you use them up quickly or freeze them they will go bad and out of date so can be expensive in long term.

You can buy little fresh herb plant pots now as well where you just add water to keep the plant growing and just take a few snips of the plant off when you are cooking.

They are great if you want fresh herbs.





Dried herbs & spices can be good as well as fresh just make sure you keep them out of sunlight and in air tight jars glass is best to keep them in good condition.


                        



So what's in each vegetable?


Onion
  • Vitamin B6
  • Vitamin C
  • Folate (B9)
  • Potassium
  • Iron
  • Copper





Garlic
  • Vitamin C
  • Vitamin B1,B2, B3,B6 
  • Thiamin
  • Potassium
  • Calcium
  • Phosphorous
  • Copper
  • Manganese
  • Iron
  • Selenium
  • Garlic contains 33 sulfur compounds 






Red & green peppers
  • Vitamin A, beta carotene 
  • Vitamin B6 
  • Vitamin C 
  • Potassium 
  • Folic acid
  • Magnesium



Chili Pepper
  • Vitamin A.
  • Vitamin B6
  • Vitamin C
  • Vitamin B6
  • Vitamin K1
  • Potassium. 
  • Copper.



Tomato
  • Vitamin A, K, B1, B3, B5, B6, B7,C.
  • Folate
  • Iron
  • Potassium
  • Magnesium
  • Chromium
  • Choline
  • Zinc
  • Phosphorus





Celery
  • Vitamin A
  • Vitamin C
  • Vitamin K
  • Potassium 
  • Folate 



Green Cabbage
  • Vitamin B6
  • Vitamin A
  • Vitamin C
  • Vitamin K
  • Folate
  • Manganese






Spring onion
  • Vitamin A
  • Vitamin C
  • Calcium
  • B6, Thiamine
  • Folate 
  • Potassium
  • Copper
  • Chromium
  • Manganese
  • Iron




Asparagus
  • Vitamin A
  • Vitamin C
  • Vitamin K
  • Folic acid
  • Folate
  • Copper




Broccoli
  • Vitamin C 
  • Calcium
  • Iron
  • Phosphorous
  • Potassium
  • Zinc
  • Thiamin
  • Riboflavin
  • Niacin




How can I get vegetables at home?

If you don't have time to go shopping
Amazon have started a new delivery service that can deliver fresh foods, normal daily necessities. 

They have a huge selection of over 300,000 items if you're like me and don't really have the time or like going to big busy shops this can be a handy option to use.

Prime members can try Amazon Fresh for 30 days for free.
Link at Bottom of page.


So what's in the herbs & spices?


Coriander
  • Vitamin C
  • Vitamin K 
  • Manganese
  • Iron 
  • Magnesium 
  • Calcium
  • Phosphorous
  • Potassium
  • Thiamin
  • Niacin 
  • Carotene


Sage
  • Vitamins A
  • Vitamins C
  • Vitamins E
  • Magnesium
  • Zinc
  • Copper 




Basil
  • Vitamin A
  • Vitamin C
  • Vitamin K
  • Manganese
  • Iron
  • Calcium
  • Magnesium
  • Omega-3 fatty acids





Chives
  • Vitamin K
  • Vitamin C
  • Folate
  • Vitamin D
  • Iron
  • Calcium
  • Magnesium




Parsley

  • Vitamin A
  • Vitamin C
  • Vitamin K
  • Calcium
  • Iron
  • Magnesium
  • Potassium



Black Pepper

  • Vitamin K
  • Potassium
  • Manganese
  • Iron
  • Zinc
  • Magnesium
  • Calcium


Conclusion

So as you can see eating some of the above in one meal or a few times a week will help you absorb much needed vitamins and minerals that will benefit your health and keep you strong.

Many of the above vegetables, herbs and spices contain many more other types of nutrients that will benefit you
but there are too many to name. 

I have tried to keep it short as a quick simple guide.



Vegetable stir fry with thick curry sauce



Could I just take vitamins tablets?

Some people need to take vitamin tablets you will often see posts online best vitamins for men or best vitamins for women because we all want to stay healthy.

If you have a busy life and don't have time to cook meals or have little access to some fresh vegetables.

I remember talking to a friend of mine whilst in the army and we were talking about if deployed aboard he told me he had just got back from the middle east.

Most important thing he was told by others who had been there was to take vitamins in the weeks before he went there and when he came home to England to do the same as well for a month.

The reason he was given this advice was that the food out there he would be eating was mainly freeze - dried food or boiled that long in water that it lacked vitamins.

So he could have had problems with deficiency so it was best to stock his body up now on all the goodness as some vitamins can stay in the body for a long time then others that we use up more quickly.







Natural food VS Vitamins and supplements

Vitamin supplements aren't really intended to be a replacement substitute for food.

Supplements cannot replicate all of the nutrients and benefits of fresh natural foods, such as fruits and vegetables which provide greater nutrition and fiber.

But they can be of great use for people who do not eat some foods as a way to keep healthy
for example I don't tend to eat a lot of foods with vitamin B12.

So I have to make sure I keep my levels up.
I have had multiple blood checks and I have been always low on vitamin B12 so I try to keep the levels up now with vitamins.

If you do decide to use vitamins then buy from a reputable source such as Swanson vitamins,amazon.
I buy my b12 vitamins from amazon.

I also have some multi vitamin now and again they say take every day but I don't I have one now and again just to keep my levels up.

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Talk to your doctor.
If you decide to use supplements, vitamin tablets etc
it's always worth talking to your doctor for advice before you use them.
Some vitamins and supplements can have side effects on some medications
so always check.








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