VITAMINS and MINERALS

VIT A - promotes healthy eyes, skin and hair, is important for the body's immune system. Found in eggs, and pechay.

VIT B -needed for the nervous system, formation of red blood cells, healthy skin and heart. Found in eggs, green vegetables, meat, fish and sea-food.

VIT B5 -needed for the breakdown of carbohydrates, proteins and fats. Found in sweet corn, lobsters and young corn.

VIT B6 -is necessary for the absorption and metabolism of amino acids, the use of fats in the body and the formation of red blood cells. Found in shrimps.

VIT B12 -essential for the functioning of all cells and protein, fat and carbohydrate metabolism, as well as healthy nerves. Found in eggs, red meat, seafood, fish fillet, fish lips.

VIT C -needed for healthy skin, bones, cartilage and teeth. Found in mangoes, calamansi, orange,lemon.

VIT D -needed to absorb calcium for healthy bones and teeth. Found in egg yolk, vegetable oil.

VIT E -needed for healthy blood vessels and tissues, including the heart. Found in pechay, egg yolk.

VIT k -essential for the formation of protein substances in the bones and kidneys. Found in cabbage, white onions, button mushrooms.

ANTIOXIDANTS -prevents the destruction of healthy cells. Found in green and ripe mangoes, tomatoes.

BETA CAROTENE -a powerful antioxidant, it improves the immune system. Found in green vegetables, carrots, tomatoes.

COBALT, FLUORIDE - prevent tooth decay. Found in shrimps, squid, fish, crabsticks, lobsters, oysters, sea cucumber.

CARBOHYDRATES -are burned during metabolism to produce energy, liberating carbon dioxide and water. Found in carrots, green leaves, ripe and green mangoes, lemon, orange, rice.

CALCIUM -needed for developing bones and maintaining their rigidity; is also important in reducing high blood pressure. Found in tofu and pechay.

CHOLINE -is very important in controlling fat and cholesterol buildup in the body. Found in fish lips.

COPPER -helps in energy production,iron metabolism, nervous system function, melanin formation as well as nutrient interactions. Found in eggs.

IODINE -needed to form hemoglobin, which is the pigment in red blood cells responsible for transporting oxygen. Found in pechay.

FOLATE - essential for DNA synthesis, protein synthesis and red blood cell production. Found in green vegetables. tomatoes, oranges.

L-CARNOSINE - protects the aging process of the brain. Found in beef, pork loin, chicken, lamb, tenderloin, meat, shrimps, crab.

MAGNESIUM -essential for the proper function of nerves and muscles, including the heart. Found in seafood, fish cake, crabsticks, fish balls, meatballs, squid balls, squid rolls.

PARAAMINOBENZOIC ACID -prevents or even reverses the accumulation of abnormal fibrous tissue. Found in pechay.

PHOSPHORUS -essentaial for healthy bones and teeth. Found in eggs, garlic, pork, beef, meat, sausage, chicken, lamb, tenderloin, shrimps, crabs.

POTASSIUM - essential for the normal functioning of nerves and muscles and promotes normal blood pressure and heartbeat. Found in vegetables.

PHYTOCHEMICALS -prevents cell damage, cancer cell replication and decreases cholesterol levels. Found in garlic, chili and tomatoes.

POLYPHENOLS -protects and strengthens blood vessels. Found in spring onion, red onion, white onion.

PROTEIN - builds body tissues and synthesizes enzymes,some hormones such as insulin that regulate communication among organs and cells, and other complex substances that govern body processes. Found in shrimps, squid, fish, lobster.

SELENIUM -essential for normal functioning of the immune system and thyroid gland. Found in garlic, oyster.

SODIUM -needed for a nerve and muscle functions and regulating the balance of fluids in the body. Found in shrimps, squid, fish, meat, crabsticks, lobsters, oysters.

SULFUR -necessary for the formation of collagen (protein found in the connective tissues in our bodies) Found in garlic, chili.

ZINC -important for wound healing, normal growth, reproduction and development . Also needed for healthy eyes and skin and improves immunity. Found in eggs, red meat, beef, pork, chicken, lamb, black/dried mushrooms, shrimps, squid, fish, sea cucumber, lobsters, oysters, crabs.

FOODS that help you SLEEP

CHERRIES. fresh and dried cherries are one of the only natural food sources of melatonin, the chemical that controls the body's internal clock to regulate sleep. Researchers who tested tart cherries and found high levels of melatonin recommend eating them an hour before bedtime or before a trip when you want to sleep on the plane

BANANA. Potassium and magnesium are natural muscle relaxants, and bananas are a good source of both. They also contain the amino acid L-tryptophan, which gets converted to 5-HTP in the brain. The 5-HTP in turn is converted to seratonin (a relaxing neurotransmitter) and melatonin.

TOAST. carbohydrate-rich foods trigger insulin production, which induces sleep by speeding up the release of tryptophan and serotonin, two brain chemicals that relax you and send you to sleep.

OATMEAL. like toast, a bowl of oatmeal triggers a rise in blood sugar, which in turn triggers insulin production and the release of sleep inducing brain chemicals. Oats are also rich in melatonin, which many people take as a sleep aid.

WARM MILK. like bananas, milk contains the amino acid L-tryptophan, which turns to 5-HTP and releases relaxing serotonin. Its also high in calcium, which promotes sleep.