Vitamin A

Vitamin A (retinol) is a fat-soluble vitamin, which means that it’s stored in the liver and fatty tissues, and is eliminated from the body at a much slowly rate than water-soluble vitamins. Vitamin A is crucial for the health of your eyes and skin, and is involved in cell growth and reproduction. The best food sources of vitamin A are fish and liver. Beta-carotene, the precursor to vitamin A, can be found in high quantities in carrots and dark green vegetables.

Vitamin B1

Vitamin B1 (thiamine) is a water-soluble vitamin, which means that it isn’t readily stored in the body. Since water soluble vitamins are excreted from the body each day they must be taken in on a regular basis for optimal health. Thiamine’s main function in the body is to help metabolize carbohydrates into usable energy. The best food sources of thiamine are whole grains.

Read more about whole grains

Vitamin B2

Vitamin B2 (riboflavin) is a water-soluble B vitamin, which is involved in vital metabolic processes in the body and is needed for normal cell function, growth, and energy production. The best sources of riboflavin are meats, fish, dairy products and eggs.

Vitamin B3 (Niacin, Niacinamide)

Vitamin B3 (niacin/niacinamide) is involved in the oxidation of fatty acids, energy production and tissue repair. The best food sources of niacin and niacinamide are meats, beans, whole grains and fish.

Vitamin B5

Vitamin B5 (pantothenic acid) is a water-soluble vitamin that is required for the metabolism of protein, carbohydrates and fats. The best food sources of pantothenic acid are meats, liver, kidney, fish, chicken, eggs and milk.

Vitamin B6

Vitamin B6 (pyroxidine) is essential for all stages of amino acid metabolism and is involved in the metabolism of carbohydrates and fats. Vitamin B6 is also plays a role in the synthesis of various neurotransmitters in the brain. The best food sources of vitamin B6 are wheat germ, chicken, fish and eggs.

Vitamin B7

Viatmin B7 (biotin) is involved the metabolism of fatty acids and branched-chain amino acids (BCAAs), and the growth and development of skin and hair. Biotin requirements are very small and it can be found in most foods, but some of the better sources are liver and egg yolk.

Vitamin B9

Vitamin B9 (folate/folic acid) is a water-soluble B vitamin that helps the body make healthy new cells, and also has a role in regulating blood flow in the body. Women take folate before and during pregnancy to help prevent birth defects. The best sources of folate are dark green leafy vegetables and legumes.

Vitamin B12

Vitamin B12 (cyanocobalamin) is a water-soluble vitamin that helps sustain healthy nerve cells and red blood cells. Vitamin B12 is also needed to make DNA, which is the genetic material that makes up all cells. The best food sources of vitamin B12 are liver, beef and fish.

Vitamin C

Vitamin C (ascorbic acid) is probably the most widely used water-soluble vitamin. Vitamin C plays a countless number of roles in the human body, but is best known for its antioxidant powers and positive effects on the immune system. The best food sources of vitamin C are red peppers, cherries, and a variety of citrus fruits.

Vitamin D

Vitamin D (cholecaliferol) is a fat-soluble vitamin and is essential for bone growth and mineral balance in the body. When ultraviolet rays from the sun hit your skin they trigger your body to synthesize vitamin D. Very few naturally-occurring foods contain high quantities of vitamin D, however, many foods are now fortified with it.

Vitamin E

Vitamin E (d-alpha-tocopherol) is a fat-soluble vitamin that is best known for its antioxidant properties. Although there are 8 different forms of vitamin E, the alpha-tocopherol form is the only one recognized to meet human needs. Some of the best food sources of vitamin E are wheat germ, almonds, sunflower seeds, hazelnuts and spinach.

Vitamin K

Vitamin K (phylloquinone) is a fat-soluble vitamin and is known as the blood clotting vitamin. If your body is deficient in vitamin K then it can’t effectively clot blood. The best food sources of vitamin K are cabbage, cauliflower, spinach and other dark green leafy vegetables.

Read more about dark green leafy vegetables

Whole Food Vitamins

Although you can take a multivitamin supplement each day and feel content that you’ve met your daily requirements, nothing can match the benefits of getting your vitamins from whole food. The vitamins found in natural foods are related to many other naturally occurring molecules that enhance their absorption and effects. When vitamins are isolated and used in supplemental form their absorption and physiological effects can be diminished. So, when choosing a multivitamin supplement go with one that uses whole food sources to ensure maximum absorption and benefits.

Image: Amazing Almonds

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CLA & Weight Loss

CLA can support weight loss through various mechanisms. To begin with, it can help prevent fat storage in the body by decreasing the activity of fat-storing enzymes. Essentially, CLA helps inhibit fat from entering fat cells, which prevents them from maturing and increasing in size and density. Secondly, CLA can increase caloric expenditure when used chronically. Research shows that it has the ability to increase levels of norepinephrine, which is one of the body’s most powerful fat-burning hormones. Finally, CLA has been shown to reduce hunger cravings and improve satiety and feelings of fullness. This can help you stay on track with your diet, and in the end, enhance your weight-loss results.

Health Benefits of CLA

In addition to CLA’s incredible weight-loss properties it can also provide additional health benefits. There is some evidence to suggest that CLA may be able to kill off breast cancer cells and may also inhibit the growth of malignant melanoma and colorectal cancer cells. In addition to its cancer-fighting properties, CLA also appears to have positive effects on the cardiovascular and immune systems. Research shows that it can reduce hypertension (high blood pressure), atherosclerosis (clogging of arteries) and low-density lipoprotein (LDL) cholesterol, and enhance immune function.

How to Supplement with CLA

Since CLA cannot be made by the body it must be obtained from food or supplements. That being said, a typical North American diet contains far less CLA than what is needed to enhance weight loss and improve health. As a matter of fact, to obtain an effective quantity of CLA from food alone you would have to eat an excessive amount of calories from high-fat foods, thus cancelling out the desired benefits you would want to gain from CLA. Supplementation is the only way to get an effective dose of CLA to enhance weight loss and improve health. Based on the body of research conducted on CLA, you’ll want to supplement with at least three grams daily, divided into three doses. Although three grams daily is the minimum dosage, many studies have shown even greater results by using six to nine grams daily. Talk to a qualified healthcare professional for more information on a dosage that is right for you.

Not All CLA Supplements are Equal

Be aware that not all CLA products are the same. The most effective CLA isomers are cis-9, trans-11 (abbreviated c-9, t-11) and trans-10, cis-12 (abbreviated t-10, c-12). If you want to truly enhance weight loss and improve health then you need to use a CLA supplement that contains high levels of the aforementioned metabolically active isomers. Before you buy a CLA product, read the label and make sure that it contains at least 80 percent of the fully active CLA isomers mentioned above.

References

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O'Shea, M., et al. (1999). Anticancer Res, 9, 1953-1960.

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Protein is made up of amino acids, which are essential for a countless number of metabolic functions in the human body. For example, amino acids are needed for optimal immune function, tissue growth and repair, and to catalyze important enzymatic reactions in the body. The most well known high-protein foods come from animal sources, such as chicken, beef, fish and eggs. However, if you choose to follow a vegan or vegetarian lifestyle, then you need to get a little more creative to ensure you’re getting enough high-quality protein in your diet. Soya, hemp and brown rice protein supplements are three of the best plant-based protein sources available and each provides a variety of health benefits.

Soya Protein

Soya is a great source of protein for vegans because it’s considered a complete protein source, which means it provides all the essential amino acids needed for optimal human health. As a matter of fact, soya protein intake is correlated with healthier cholesterol levels and a reduced risk of heart disease. Soya protein is especially popular with women, and for good reason! Research shows that regular consumption of soya protein can increase bone mineral density and improve the rate of bone turnover in peri- and post-menopausal women. Soya protein is also an excellent source of calcium, iron, potassium, omega-3 fatty acids, and fiber. Be sure to purchase a brand that is organic or GMO-free.

Hemp Protein

Most vegans and vegetarians include some type of hemp product in their diet. Hemp is considered the best of all plant-based proteins because it’s a complete protein source and contains all the essential amino acids your body requires. Hemp also contains edestin and albumen proteins, which are similar in structure to the proteins that naturally occur in your body. Since much of hemp’s protein resembles that found in the human body, it’s very easily digested. In addition, hemp protein is high in fiber and essential fatty acids (EFAs), and a good source of many important vitamins and minerals. Hemp is also one of the least allergenic protein sources in the world and can help boost your immune system, lower cholesterol and blood pressure, and even support weight loss.

Brown Rice Protein

Just like hemp, brown rice protein is also one of the least allergenic protein sources in the world. However, unlike hemp, brown rice protein is not a complete protein source and does not contain all the essential amino acids. That being said, brown rice protein still provides several health benefits and is a great source of protein for vegans and vegetarians and those who are allergic to soya or dairy products. Brown rice protein is also rich in minerals, vitamins and fiber.

The Last Word on Vegan Proteins

If you think you could use a little extra protein in your diet and you’re having trouble finding different options then give soya, hemp and brown rice a try! Plant-based protein supplements are a convenient way to help you get more top-quality protein in your diet to support optimal health.

References

Alekel, D.L., St. Germain, A., et al. (2000). Am J Clin Nutr, 72, 844-852.

Anderson, J.W., Johnstone, B.M., et al. (1995). N Engl J Med, 333, 276-282.

Arjmandi, B.H., Khalil, D.A., et al. (2003). J Clin Endocrinol Metab, 88, 1048-1054.

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Washburn, S., Burke, G.L., et al. (1999). Menopause, 6, 7-13.

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