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Vitamin & Food Guide

Know Your Vitamins & Minerals - ALA - Manganese

The Nutrient

Body Benefits

Animal-Free/vegetable food sources (or supplements)

How much

do you need?

ALPHA LIPOIC ACID / ALA

 

ALA is an antioxidant that is naturally made in the body. Ala is better absorbed on an empty stomach.

BENEFITS OF ALPHA LIPOIC ACID / ALA:

 

  • Protects our mitochondria and cells from aging

  • Aids in energy production

  • Has more free radical-neutralizing potential than vitamins C and E combined

  • Regenerates glutathione as well as vitamins C, E, and CoQ10

ANIMAL-FREE FOOD SOURCES:

 

Brewer's yeast, broccoli, flaxseeds, spinach

DAILY ALLOWANCE:

 

There are no established daily doses for ALA. However, oral ALA is reported to be tolerated in doses up to 600 milligrams per day, and 200-300mg a day is sometimes used as a therapeutic adjunct in treating diabetic neuropathy.

CALCIUM

 

Aside from the commonly said benefits of strong teeth, nails, and bones, it also supports the clotting of blood and the regulation of muscle contractions including the heartbeat.

BENEFITS OF CALCIUM:

 

  • Regulates new skin production and wound repair

  • Calms nervous system

  • Maintains strong nails, bones, and teeth

ANIMAL-FREE FOOD SOURCES:

 

Adzuki beans, almonds, almond butter, amaranth, apricots (dried), blackberries, black currants, blackstrap molasses, brazil nuts, broccoli, cabbage, chard, collard greens, dates, escarole, fennel (raw), figs, hemp milk, kale, tempeh, milk (fortified, non-dairy), oranges, sesame seeds (roasted), soybeans, spinach, tahini, turnip greens

DAILY ALLOWANCE:

 

According to the NHS,

the average adult needs:

 

under 50 - 1,000mg per day

 

51+ - 1,200mg per day

COPPER      

 

Copper is  integral for preventing premature aging and increasing energy production.

BENEFITS OF COPPER:

 

  • Helps build bones and connective tissue

  • Supports the health of skin, nails, and hair

  • Produces melanin pigmentation in skin and hair

ANIMAL-FREE FOOD SOURCES:

 

Adzuki beans, apricots, cashews, chickpeas, coconut, goji berries, lentils, pineapples, potatoes, pumpkin seeds, shiitake, soybeans, soybean kernels, spirulina, tahini

DAILY ALLOWANCE:

 

According to the NHS,

the average adult needs:

 

2mg per day

COENZYME Q10 (CoQ10)

 

Functioning as an antioxidant,

it is found in every cell of the body. Your cells use it to

produce the energy your body needs for cell growth and maintenance.  

 

Research in 1961 found that people with cancer had little CoQ10 in their blood. The findings showed low CoQ10 blood levels in people with myeloma, lymphoma, and cancers of the breast, lung,

prostate, pancreas, colon,

kidney, and head and neck.  

BENEFITS OF CoQ10:

 

  • Keeps cell membranes strong

  • Defends against chronic fatigue and heart conditions

  • Supports healthy metabolism

ANIMAL-FREE FOOD SOURCES:

 

Broccoli (steamed), cauliflower (cooked), canola, orange (medium-sized), peanuts (roasted), pistachio, sesame seeds, soybean oil, strawberries, walnuts

DAILY ALLOWANCE:

 

manufacturers have recommended doses of CoQ10 ranging between 22-400 milligrams.

 

There are different dosages for treating conditions ranging from Alzheimer's disease, diabetes, to treating the side effects of chemotherapy, and HIV.

GLUTATHIONE

 

Glutathione is a powerful antioxidant, produced naturally

by the liver. It strengthens your immunity, and boosts detox.

BENEFITS OF GLUTATHIONE:

 

  • Protects DNA through maintaining telomere length

  • Regulates free radical-fighting vitamins C and E

ANIMAL-FREE FOOD SOURCES:

 

apples, artichokes, asparagus, avocado, beets, broccoli, cauliflower, cinnamon, collard greens, cumin, garlic, gratefruit, leeks, milk thistle, onions, parsley, peaches, spinach, sprouts, squash, tomoatoes, tumeric, watercress, watermelon rind

DAILY ALLOWANCE:

 

The average adult needs:

 

 

Between 420 mg and 500 mg per day

IODINE

 

Iodine is essential for healthy thyroid function which regulates metabolism. Too much, or too little, can result in abnormal thyroid metabolism

BENEFITS OF IODINE

 

  • Regulates metabolism

  • Supports healthy thyroid function

ANIMAL-FREE FOOD SOURCES:

 

Sea vegetables such as kelp, nori, wakame, and dulse

DAILY ALLOWANCE:

 

The average adult needs:

 

 

Between 150mg per day

IRON

 

Eat iron-rich foods with foods that contain vitamin C, which helps the body absorb the iron.

Tea and coffee contains compounds called polyphenols, which can bind with iron making it harder for our bodies to absorb it.

Avoid high-calcium foods for a half hour before or after eating iron-rich foods.

ANIMAL-FREE FOOD SOURCES:

 

Acorn squash, hemp seeds, kale, lentils, millet, oats, parsley, pumpkin seeds, soybeans (cooked), spinach, spirulina, tofu, quinoa,  walnuts, watermelon

BENEFITS OF IRON:

 

  • Strengthens nails

  • Supports strong hair

  • Essential for red blood cell production - cells which transport oxygen in the blood

DAILY ALLOWANCE:

 

Men

 

9 to 13 years: 8 mg/day

4 to 18 years: 11 mg/day

Age 19+: 8 mg/day

 

Women

 

9 to 13 years: 8 mg/day

14 to 18 years: 15 mg/day

19 to 50 years: 18 mg/day

51+: 8 mg/day

MAGNESIUM

 

Required by the body for maintaining normal muscle and nerve function, maintaining heart rhythm, keeping a healthy immune system, and building strong bones. A deficiency can lead to muscle spasms, cardiovascular disease, diabetes, high blood pressure, anxiety disorders, migraines, osteoporosis, and cerebral infarction.

BENEFITS OF MAGNESIUM:

 

  • Relaxes muscles

  • Calms nervous system

  • Reduces stress and PMS

VEGETARIAN AND ANIMAL-FREE FOOD SOURCES:

 

avocado, bananas, black beans, cashews, coconut, figs, rice (brown), spinach (raw), oats, pumpkin seeds, soy beans, quinoa, zucchini

DAILY ALLOWANCE:

 

Men

 

under 30 - 400 mg/daily

 

over 30 - 420mg/daily

 

 

Women

 

under 30 - 310 mg/daily

 

over 30 - 320 mg/daily

MANGANESE

 

Beneficial for building healthy bone structure, calcium absorbtion, thyroid gland functioning, regulation of blood sugar level, and metabolism of fats and carbohydrates.

BENEFITS OF MANGANESE:

 

  • Aids wound healing

  • Supports the control of sugar levels  in the body

  • Builds bones and connective tissue

  • Lessens PMS symtoms of headaches, mood swings and depression

  • Supports the maintenance of healthy hair and its colour

ANIMAL-FREE FOOD SOURCES:

 

almonds, bananas, beetroot, carrots, chickpeas, cinnamon, cloves, coconuts, cucumbers, figs, garlic, grapes, green beans, green tea, kiwis, leeks, oats, peacans, pineapple, potatoes, raspberries, rice (brown), spinach, tofu

DAILY ALLOWANCE:

 

The average adult needs:

 

 

5mg per day

 

Categories:

© 2015 NOVENA-CHANEL DAVIES  ALL RIGHTS RESERVED

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Phytochemicals:

Anthocyanins  -  Catechins

Flavonoids  -  Phenolic Acids

Others

Know your vitamins & minerals: A Guide to vitamins, how they work in the body; where they can be found; how much is needed to 'roughly' meet your recommended daily allowance (RDA), as this is disputed by nutritionist, health authorities, and Doctors, and some of the signs of deficiencies / overdose.

PLEASE NOTE: This information is not to be used for diagnosis or instead of consultation and support of a medical professional.  As with all things in life, take vitamins and minerals in balance – too much of one vitamin can have a negative effect.  For example, too much vitamin A may cause hair loss and bones becoming more prone to fracturing, and research has found that high intakes of Beta-Carotene can increase the risk of cancer. (Read more about Beta-carotene on the NHS website at - http://www.nhs.uk/Conditions/vitamins-minerals/Pages/Other-vitamins-minerals.aspx#beta-carotene).  The most important thing to remember is - Healthy eating means varied and balanced meals, with exercise and minimal stress in our lives – living in equilibrium.