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Stay Young America!

Oct 15, 2019

Title: “Nutrition 101”

Guest: Brittany Porter

Main Segment

Today we’re talking about nutrition. Most people don’t understand the basics of nutrition, so we’ll break it down for you.

Macronutrients – Macronutrients refer to carbs, fats and protein — the three basic components of every diet.

Micronutrients – Micronutrients are the vitamins and minerals your body needs function properly

The water-soluble vitamins:

Vitamin B1 (thiamine): Helps convert nutrients into energy.

Vitamin B2 (riboflavin): Necessary for energy production, cell function and fat metabolism.

Vitamin B3 (niacin): Drives the production of energy from food.

Vitamin B5 (pantothenic acid): Necessary for fatty acid synthesis.

Vitamin B6 (pyridoxine): Helps your body release sugar from stored carbohydrates for energy and create red blood cells.

Vitamin B7 (biotin): Plays a role in the metabolism of fatty acids, amino acids and glucose.

Vitamin B9 (folate): Important for proper cell division.

Vitamin B12 (cobalamin): Necessary for red blood cell formation and proper nervous system and brain function.

  • Foods high in B vitamins:
    • Whole grains (brown rice, barley, millet)
    • Meat (red meat, poultry, fish)
    • Eggs and dairy products (milk, cheese)
    • Legumes (beans, lentils)
    • Seeds and nuts (sunflower seeds, almonds)
    • Dark, leafy vegetables (broccoli, spinach, kale)
    • Fruits (avocados, bananas, oranges)

Vitamin C (ascorbic acid): Required for the creation of neurotransmitters and collagen, the main protein in your skin. The body does NOT store C so it’s important to get a daily dose.

  • Deficiency causes:
    • Red hair follicles
    • Damaged, dry, skin
    • Easy bruising
    • Painful or swollen joints
  • Foods High in C:
    •      Citrus Fruits
    •      Broccoli
    •      Cantaloupe
    •      Kiwi
    •      Brussel Sprouts

Non-Water Soluble 

Vitamin D: Is needed for bone health.  It helps the body absorb calcium from foods and supplements.

  • Deficiency causes:
  • Rickets
  • Cancer
  • Childhood asthma
  • Increased risk of death from cardiovascular disease

Foods High in D:

  • Fatty fish
  • Egg Yolks
  • Mushrooms


Vitamin K (K1 & K2): Helps with blood clotting, bone metabolism, and regulating calcium absorption. 

  • Abnormal for adults to be deficient. At risk from K deficiency if:
    • Have Crohn's disease or active celiac disease
    • Take drugs that interfere with vitamin K absorption
    • Are malnourished
    • Drink heavily

Deficiency causes:

  • Easy bruising
  • Excessive bleeding from minor cuts or injuries
  • Heavy menstrual periods
  • Blood in the urine and/or stool

Foods High in K1:

  • Dark leafy greens and some other vegetables

Foods High in K2:

  • Meats
  • Cheeses
  • Eggs


Minerals – a chemical element necessary for bodily function. There are 16 essential minerals: calcium, phosphorus, potassium, sulfur, sodium, chloride, magnesium, iron, zinc, copper, manganese, iodine, and selenium, molybdenum, chromium, and fluoride.  Minerals play an important role in maintaining blood pressure, fluid & electrolyte balance, and keeping bones strong and healthy; some minerals help make new cells; help in the delivery of oxygen to cells; and contribute to muscle and nerve health. 

Supplements are not regulated by the FDA, therefore pharmaceutical grade supplements are your best bet. We recommend Stay Young Vitamins at www.stayyoungvitamins.som


“Pressing Health” – health news that’s fresh off the press

An elementary school boy refused to eat anything but fries, chips, white bread, sausages, and ham.  By the time he turned 15, his eyesight and hearing started to fade.  By 17, the boy became legally blind.  Doctors couldn’t find any structural problems with his ears or eyes.  Tests did, however, show that he had deficiencies in various essential vitamins and minerals, including cooper, Vitamins B-12 and D.  The boy was put on supplements and although his eyesight hasn’t improved, it hasn’t gotten worse.

“Executive Medicine Moment” 

Executive Medicine of Texas knows that understanding your nutritional state is important, that’s why we offer micronutrient testing. Only micronutrient testing can look inside the cell and understand exactly what supplementation your body needs. Visit to learn more


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