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Last Updated December 2024
REFERENCES:
* https://www.urmc.rochester.edu/encyclopedia/content.aspx?contenttypeid=19&contentid=
VitaminA#:~:text=Vitamin%20A%20helps%20grow%20and%20maintain%20epithelial%20tissues.
*Science Direct - Human Nutrition & Metabolism vol.35 March 2024 https://www.sciencedirect.com/science/article/pii/S2666149723000488
*https://nutritionandmetabolism.biomedcentral.com/articles/10.1186/s12986-021-00576-x
*https://www.performancelab.com/blogs/multi/niacin-and-vitamin-c
*https://nutritionandmetabolism.biomedcentral.com/articles/10.1186/s12986-021-00576-x
*https://link.springer.com/article/10.1007/s43440-023-00520-1
*https://nutritionandmetabolism.biomedcentral.com/articles/10.1186/s12986-021-00576-x
*https://nutritionandmetabolism.biomedcentral.com/articles/10.1186/s12986-021-00576-x
*https://nutritionandmetabolism.biomedcentral.com/articles/10.1186/s12986-021-00576-x
*https://nutritionandmetabolism.biomedcentral.com/articles/10.1186/s12986-021-00576-x
*https://plantpoweredlifters.com/the-best-ways-to-cook-vegetables-to-preserve-antioxidants/
*https://link.springer.com/article/10.1007/s43440-023-00520-1
*https://nutritionandmetabolism.biomedcentral.com/articles/10.1186/s12986-021-00576-x
*https://www.verywellhealth.com/vitamins-for-ed-5206320
The Essential Role of Vitamins, Minerals, Waters:
*https://www.healthline.com/nutrition/foods-with-minerals
*https://www.healthline.com/nutrition/foods-with-minerals
*https://www.myfooddata.com/articles/high-mineral-foods.php
*https://www.nutritionadvance.com/essential-minerals/
Vitamin Dosages:
*https://www.healthline.com/nutrition/vitamin-d-dosage
*https://www.webmd.com/diet/supplement-guide-niacin
*https://www.consumerhealthdigest.com/ingredients/vitamin-c.html
*https://health.clevelandclinic.org/vitamin-c
ADDITIONALLY REFERENCES TO VITAMIN DOSAGE
(1) Vitamin D - Mayo Clinic. https://www.mayoclinic.org/drugs-supplements-vitamin-d/art-20363792.
(2) Folate (folic acid) - Mayo Clinic. https://www.mayoclinic.org/drugs-supplements-folate/art-20364625.
(3) Folic Acid: Facts for Clinicians | Folic Acid | CDC. https://www.cdc.gov/folic-acid/hcp/clinical-overview/index.html.
(4) Niacin - Mayo Clinic. https://www.mayoclinic.org/drugs-supplements-niacin/art-20364984.
(5) Niacin (Vitamin B3): Benefits and Side Effects - WebMD. https://www.webmd.com/diet/supplement-guide-niacin.
(6) Vitamin C - Mayo Clinic. https://www.mayoclinic.org/drugs-supplements-vitamin-c/art-20363932.
(7) Vitamin C Dosage Guide for Adults and Children - GoodRx. https://www.goodrx.com/vitamin-c/dosage.
(8) Vitamin E - Mayo Clinic. https://www.mayoclinic.org/drugs-supplements-vitamin-e/art-20364144.
(9) Vitamin E Dosage Guide + Max Dose, Adjustments - Drugs.com. https://www.drugs.com/dosage/vitamin-e.html.
(10) What Vitamin D Dosage Is Best? - Healthline. https://www.healthline.com/nutrition/vitamin-d-dosage.
(11) Vitamin D - NHS. https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-d/.
(12) Vitamin D: How Much to Take Per Day and Max Dose - GoodRx. https://www.goodrx.com/well-being/supplements-herbs/how-much-vitamin-d.
(13) Niacin (Vitamin B3): Benefits, Risks And More – Forbes Health. https://www.forbes.com/health/supplements/niacin-vitamin-b3/.
(14) Niacin – Vitamin B3 - The Nutrition Source. https://nutritionsource.hsph.harvard.edu/niacin-vitamin-b3/.
(15) Vitamin B9 Intake Recommendations - @nutri-facts. https://www.nutri-facts.org/en_US/nutrients/items/vitamins/b9/intake-recommendations.html.
(16) Recommended Daily Folate or Folic Acid Intake and Function - livestrong. https://www.livestrong.com/article/426904-how-much-folic-acid-can-you-take-a-day/.
(17) Folate (Folic Acid) – Vitamin B9 – The Nutrition Source. https://nutritionsource.hsph.harvard.edu/folic-acid/.
(18) Vitamin E - The Nutrition Source. https://nutritionsource.hsph.harvard.edu/vitamin-e/.
(19) How Much Vitamin C Should You Take? - Healthline. https://www.healthline.com/nutrition/how-much-vitamin-c-should-i-take-daily
Foods & Nutrients Vital For Healthy Living:
National Institutes of Health (NIH). How dietary factors influence disease risk.
Retrieved from https://www.nih.gov/news-events/nih-
research-matters/how-dietary-factors-influence-disease-risk.
National Heart, Lung, and Blood Institute (NHLBI). High number of deaths from
heart disease, stroke and diabetes linked to diet. Retrieved from
https://www.nhlbi.nih.gov/news/2017/high-number-deaths-heart-
disease-stroke-and-diabetes-linked-diet.
Health.gov. Access to Foods That Support Healthy Dietary Patterns. Retrieved
from https://www/Health.gov.
Harvard Health. 4 essential nutrients — are you getting enough? Retrieved from
Harvard Health https://www.health.harvard.edu/blog/4-essential-nutrients-are-
you-getting-enough-2021031622124
Cooking:
*https://plantpoweredlifters.com/the-best-ways-to-cook-vegetables-to-preserve-antioxidants/
*https://plantpoweredlifters.com/the-best-ways-to-cook-vegetables-to-preserve-antioxidants/
*https://www.walteradamson.com/blog/how-to-cook-antioxidant-rich-foods
*https://plantpoweredlifters.com/the-best-ways-to-cook-vegetables-to-preserve-antioxidants/
*https://www.sciencedaily.com/releases/2009/04/090415163730.htm
*https://plantpoweredlifters.com/the-best-ways-to-cook-vegetables-to-preserve-antioxidants/
*https://medicalxpress.com/news/2019-03-cook-high-antioxidant-veggies.html
*https://plantpoweredlifters.com/the-best-ways-to-cook-vegetables-to-preserve-antioxidants/
*https://medicalxpress.com/news/2019-03-cook-high-antioxidant-veggies.html
*https://plantpoweredlifters.com/the-best-ways-to-cook-vegetables-to-preserve-antioxidants/
*https://plantpoweredlifters.com/the-best-ways-to-cook-vegetables-to-preserve-antioxidants/
Secondary Suggestions:
*Walter Adamson- https://www.walteradamson.com/blog/how-to-cook-antioxidant-rich-foods
**https://plantpoweredlifters.com/the-best-ways-to-cook-vegetables-to-preserve-antioxidants/
*Plant Powered Lifters - https://medicalxpress.com/news/2019-03-cook-high-antioxidant-veggies.html | https://www.sciencedaily.com/releases/2009/04/090415163730.htm
*ScienceDaily - https://www.sciencedaily.com/releases/2009/04/090415163730.htm
Veg Sources:
*https://www.healthline.com/nutrition/vitamin-d-foods-for-vegetarians
*https://www.healthline.com/nutrition/vitamin-d-foods-for-vegetarians
*https://healthiersteps.com/the-13-best-niacin-rich-foods-for-vegans/
*https://doctorsbeyondmedicine.com/vegan-food-sources-of-vitamin-b3-niacin/
*https://www.healthline.com/nutrition/vitamin-d-foods-for-vegetarians
Anti-Oxidants:
*https://health.clevelandclinic.org/what-do-antioxidants-do
*https://health.clevelandclinic.org/what-do-antioxidants-do
*https://www.healthline.com/nutrition/antioxidants-explained
*https://health.clevelandclinic.org/what-do-antioxidants-do
*https://www.health.harvard.edu/staying-healthy/understanding-antioxidants
*https://www.webmd.com/diet/health-benefits-antioxidants
*https://health.usnews.com/wellness/articles/what-are-antioxidants-and
-why-do-we-need-them
Sources of Antioxidants:
*Antioxidants are found in a variety of foods, particularly fruits and vegetables.
Some key antioxidants and their sources include:
*Vitamin C: Citrus fruits, strawberries, bell peppers, and broccoli.
*Vitamin E: Nuts, seeds, spinach, and sunflower oil.
*Beta-Carotene: Carrots, sweet potatoes, and spinach.
*Selenium: Brazil nuts, seafood, and whole grains.
*Super-Oxide Dis-mu-tase: the superoxide dismutase enzymes produced by
our bodies; declines with age - is purchasable as a supplement
Accelerated Aging:
*https://med.stanford.edu/news/all-news/2024/08/massive-
biomolecular-shifts-occur-in-our-40s-and-60s--stanford-m.html
Exercises:
https://www.silversneakers.com/blog/stretching-for-
seniors-7-simple-moves-for-the-not-so-flexible/