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  • Frances Flannery is Irelands leading detox expert and personal trainer. She offers a simple guide to vitamins and minerals for optimising health and weightloss.


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A Simple Guide To Vitamins & Minerals

Frances Flannery is Irelands leading detox expert and personal trainer. She offers a simple guide to vitamins and minerals for optimising health and weightloss.


For many people, optimising health will require considerable adjustments to their diet. A well balanced diet should provide the right amount of vitamins and minerals. But for alot of people, their diet may not fulfil the recommended dietary allowance of vitamins and minerals to prevent deficiencies. Vitamins and minerals are essential and necessary in small amounts to enable metabolic control and disease prevention. The body can not produce these and therefore they must be consumed within the diet or supplemented.

There are five fat soluable vitamins. These are vitamin D, vitamin, A, vitamin F, vitamin, E and vitamin K. Each of these has a very specific function in the body. Vitamin D is required for healthy bones and teeth, heart action, and blood clotting. This vitamin is absorbed by the body from the sun. Vitamin A is required for good eye sight and night vision, skin diseases, growth and immunity. It is found in liver, kidney, egg yolks, milk and cream as well as leafy green vegetables like spinach. Vitamin F stands for essential fatty acid and it is the fat that is necessary in the diet to enable the absorption of all of the fat soluable vitamins. Vitamin E is necessary for optimal organ healing and is found in nuts, seeds, vegetable oils, wheat germ , fresh vegetables and avocados. It also has a natural anti-coagulant effect and should be avoided when taking perscription blood thinners. Vitamin K is necessary for blood clotting and is found in broccoli, spinach, green tea, cabbage, liver and cereals.

Major and minor trace minerals are required in very small amounts but are no less essential. Essential major minerals are those required in amounts greater than 100 mg a day and trace are needed in smaller amounts than that. Calcium, magnesium, potassium, sodium, phosphorus, chloride and sulphur are the seven major minerals which the body needs. Magnesium is a catalyst for over 300 metabolic reactions and maintains genetic information in cells. It is also involved in thyroid function and aids muscles constraction. That is why it is often recommended for IBS or for those with spasms of the colon. It may help relax the muscles of the colon and restore normal peristaltic action.

Sodium and potassium are necessary for water balance within the body. Phosphorous contributes to healthy teeth and bone formation as well as energy production and DNA and RNA. Chloride is necessary for hydrochloric acid to aid digestion. In the absense of chloride, one may experience belching and burping as the body attempts to digest food. This is often mistaken for an over production of acid in the stomach when actually, it is more likely to be a lack of hydrochloric acid. A broad spectrum pancreatic enzyme with HCI can be taken to help with this condition. Ask for hydrochloric acid supplements to aid digestion. Calcium is the most likely deficient mineral and is extremely important for bone formation and maintenance particularly in women who are susceptible to oesteoporosis due to drops in estrogen during the menopause. It is recommended that all women take calcium supplements during menapause. Finally sulphur is an essential constituent in cell protein. Therefore it is essential for beautiful healthy hair, skin, nails, collagen and energy metabolism. Sources of sulphur are eggs, cheese, milk and legumes.

Trace elements are those which are required in very small amounts but are no less important. Copper and iron are necessary for the transport of oxygen and production of red blood cells. Zinc is important for the immune system, storage of insulin and sexual maturity. Manganese promotes thyroid function, healthy nervous system and energy metabolism. Chromium is important for blood sugar level regulation. Selenium protects cells from free radicals and aids thyroid function. Iodine synthesises thyroxine and is found in kelp. It aids metabolism and is thought to help burn extra calories. Flouride constitutes to healthy teeth and bones and prevents dental caries. Molybdenum is a powerful antioxidant and helps remove waste from kidneys.

An additional element which is newly discovered and does not fit into any of the above categories is phytochemicals. They contain powerful antioxidants which have been documented to prevent coronary heart disease, improve colon function and help slow down the aging process. They are found in red, yellow. green, purple and orange foods as well as unrefined fruits and vegetables such as nuts, legumes, seeds and olive oil.


Frances Flannery is Irelands leading detox expert and personal trainers. She offers a simple guide to vitamins and minerals for optimising health and weightloss.




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