14 May 2017

    4 Essential Nutrients for Optimal Health

    The more we learn about micronutrients and how essential they are to our overall well-being, the more we are able to recognize the impact of deficiencies and its contribution to chronic illnesses and poor health.

    Micronutrients include vitamins and minerals that are required in small amounts by our bodies but act as a catalyst for the production of enzymes and hormones. Since they are not produced by our bodies, we must get them from our diet. It has become increasingly difficult to get these micronutrients from our diet due to the consumption of processed and genetically modified foods, over-farming and soil depletion.

    Some of the common deficiencies can be resolved by adding a few of these critical nutrients and micronutrients.

    Magnesium: Significant research is being done on the benefits of Magnesium which has been written about extensively in books like The Magnesium Miracle. Magnesium, which is found in over 300 enzymes in the body, helps in the detoxification process and assists in metabolizing carbohydrates, proteins, and fats. It also aids in glucose regulation. If you suffer from hormone imbalance, chronic fatigue, migraine headaches, depression, PMS or infertility, a magnesium deficiency might be the culprit. Magnesium can be taken in many forms; orally, taking a high potency capsule or transdermally using magnesium oil.

    B complex Vitamins: B Vitamins include B1, B2, B3, B5 B6, B7, B12 and Folic Acid. They assist the body’s process of converting the food consumed into energy. Taking a high-quality B-complex supplement that includes the bioactive versions of B12 (Methylcobalamin) and Folate ( L5-MTHF) can help to regulate the nervous system, increase energy and assist in the body's detoxification process. According to the World Health Organization (WHO), up to 29 percent of non-pregnant women and 38 percent of pregnant women globally, suffer from Anemia which is on the list of Global Nutrition Targets to be reduced by 50 percent by 2025. Vitamin B12 and folate are essential in the formation of hemoglobin and can also assist in the treatment of anemia.

    Omega 3 Fatty Acid: Typically sourced from Fish and/or Krill this nutrient is known to reduce inflammation, improve memory and brain function as well as aid in the treatment of Autoimmune diseases like Rheumatoid Arthritis and Lupus. In fact, studies have shown that Greenland Eskimos and Japanese who have diets high in long chain omega Polyunsaturated Fatty Acid (PUFA), suffer from less chronic inflammatory and autoimmune diseases than their western counterparts. Omega 3 Fatty Acid also regulates cholesterol triglyceride levels and can protect against heart disease. Vegans can also benefit from this essential nutrient from plant-based sources like flaxseed oil or hemp oil.

    Vitamin D3: This steroid hormone is not found in many foods and the best source is generally from sunlight. Low vitamin D levels due to reduced sun exposure can have adverse health effects. Those of us living in Northern climates are particularly vulnerable to vitamin D deficiency. In addition, if you have darker skin, your vitamin D requirements are 10 times higher because your skin acts as a natural sunblock. Symptoms of deficiency include mood disorders, aching bones, poor bone density, excessive head sweating, and obesity. Not all vitamin D is created equal. Taking D3 (cholecalciferol) is much more beneficial and effective at raising and maintaining vitamin D levels in your body when compared to vitamin D or D2 which is a synthetic version.

    Nutritional supplements are not a replacement for a wholesome and nutritious diet, however, ensuring that we have optimal levels of these nutrients can make a difference in our overall well-being, our ability to recover after illness and ultimately our longevity.

    Disclaimer:†Results may vary. Information and statements made are for educational purposes and are not intended to replace the advice of your doctor. Saran James-Vaughan does not dispense medical advice, prescribe, or diagnose illness. The views and nutritional advice expressed by Saran James-Vaughan are not intended to be a substitute for conventional medical service and a healthcare practitioner should be consulted before added dietary supplements. If you have a severe medical condition or health concern, see your physician.

    Practical Application of Magnesium

    Topical Pain Relief Remedy

    If you suffer from migraine headaches or localized muscle soreness, this natural remedy combining magnesium oil and essential oils may be for you.


    1.5 tsp magnesium oil
    10 drops lemongrass essential oil
    5 drops clary sage essential oil
    5 drops lavender essential oil
    1 Amber roll on bottle

    Combine ingredients and pour into roll on bottle and store in a cool dry place.

    Read 2693 times Last modified on Sunday, 14 May 2017 22:34
    (1 Vote)
    Saran James-Vaughan

    Saran James-Vaughan is a Health and Wellness advocate and a student of Holistic nutrition. She received a Bachelor of Commerce Degree from Ryerson University and spent over 10 years in the Corporate food service industry. She is passionate about taking a community-based approach to education around living a holistic lifestyle and making  natural health and wellness accessible for everyone. After many years in the foodservice industry creating menus with a health focus at the corporate level, Saran has transitioned her career to working with women who want to transform their lifestyles to support a healthy mind, body and spirit using nutritional therapy and other healing modalities.

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