MULTIVITAMINS, SUPERFOODS, and DIGESTIVE SUPPLEMENTS

1. MULTIVITAMINS, SUPERFOODS, and DIGESTIVE SUPPLEMENTS Kasheim J. Williams HW499 Bachelors Capstone September 21, 2017

2. INTRODUCTION Multi-vitamins, superfoods, and digestive supplements are all derived from natural food sources. People use supplements for various reasons such as; counteract poor eating habits, digestive issues, following a diet that lacks certain nutrients such as vegan diets, or requires above average nutrition values such as bodybuilding. Although supplements are sometimes viewed as a quick fix, or a replacement for following a healthy and balanced diet, it should be noted that supplements are not intended to be used in this manner. In fact, as the name implies, it’s supposed to be used in conjunction with a healthy, and balanced diet. Supplements are intended to fulfill any nutrient deficiencies a person may have, or provide extra nutrients to support people who live an active lifestyle.

3. INTRODUCTION (continued) The purpose of this presentation is to; • Provide basic knowledge about multivitamin, superfood, and digestive supplements • Provide examples of natural food sources for these supplements • Provide guidance on how to use these supplements and staying consistent with taking them The intent of this presentation is to; • Empower people with the knowledge to make informed decisions on supplements choices • Build confidence in people to determine what is best for their health and how to take care of themselves • Enable people with the skills to be successful with taking supplements, and getting the most out of their supplement usage.

4. WHAT ARE MULTI-VITAMINS? • Mutli-vitamins contain a specific combination of different vitamins and minerals that work together to provide the necessary nutrients to the human body. • The purpose of multi-vitamins is to increase the nutrient intake for people who are nutrient deficient, or do not meet their nutrition needs form natural food sources alone. • This combination of essential vitamins and minerals is used to support various functions of the human body. • Water soluble vitamins (vitamin B, C, and folic acid) are vitamins that are easily dissolved in water and cannot be readily stored in the body. • Fat soluble vitamins (vitamin A, D, E, and K) are vitamins that are easily dissolved in fat and fat acids, but not water. These vitamins can be readily stored in the body.

5. TYPES OF VITAMINS, AND THEIR NATURAL SOURCES • VITAMIN A – 700 to 900mcg daily For healthy eye sight, healthy teeth, and skin. NATURAL SOURCE: Carrots, sweet potato, and cantaloupe melons • B VITAMINS – Thiamin - 1.2mg daily / B6 - 1.3mg daily/ B12 - 2.4mg daily/ Biotin - 30mcg daily For various purposes such as; energy production, immune function, hair, skin and nail growth, blood and nerve function, and iron absorption. NATURAL SOURCE: whole unprocessed foods, specifically whole grains, potatoes, bananas, lentils, chili peppers, beans, yeast and molasses.

6. TYPES OF VITAMINS, AND THEIR NATURAL SOURCES (part 2) • FOLATE (B vitamin) – 400mcg daily For cell renewal and preventing birth defects in pregnancy. NATURAL SOURCE: Dark leafy greens, asparagus, broccoli, citrus fruits, beans, peas, lentils, seeds, nuts, cauliflower, beets, and corn. • VITAMIN C – 90mg daily for men / 75mg daily for women For strengthening blood vessels and giving skin its elasticity, anti-oxidant function and iron absorption. NATURAL SOURCE: Oranges, guava, red and green peppers, kiwi, grapefruits, strawberries, Brussels sprouts and cantaloupe. • VITAMIN D – 600 IU daily For strong healthy bones. NATURAL SOURCE: Absorption from the sun light, eggs, fish and mushrooms.

7. TYPES OF VITAMINS, AND THEIR NATURAL SOURCES (part 3) • VITAMIN E – 15mg daily For blood circulation, and protection from free radicals. NATURAL SOURCE: Almonds, sunflower seeds, and tomatoes. • VITAMIN K – 120mcg daily for men / 90mcg daily for women For blood coagulation / clotting. NATURAL SOURCE: Kale, spinach, Brussels sprouts, and broccoli. • CALCIUM – 1000mg daily / 1200mg daily for women over 51years old For healthy teeth, and bones. NATURAL SOURCE: Yogurt, cheese, milk, tofu, and black molasses.

8. TYPES OF VITAMINS, AND THEIR NATURAL SOURCES (part 4) • IRON – 8mg daily for men / 18mg daily for women For building muscles naturally and maintaining healthy blood. NATURAL SOURCE: Clams, oysters, and organ meats like liver. Vegetarians can ave soybeans, cereal, pumpkin seeds, beans, lentils and spinach. • ZINC – 11mg daily for men / 8mg daily for women For immunity, growth and fertility. NATURAL SOURCE: Oysters, spinach, cashews, beans, and dark chocolate. • CHROMIUM – 35mcg daily for men / 25mcg daily for women For glucose function, ensuring energy production within the cells. NATURAL SOURCE: Whole grains, fresh herbs and vegetables.

9. WHAT ARE SUPERFOODS? • Superfoods are nutrient rich food supplements that provide health and wellness benefits. • These products contain highly concentrated amount of nutrients that is not present in a single serving of the same food. • Just like multivitamins, they are used in conjunction with a healthy diet to fulfill any nutrient deficiencies. • All superfoods naturally contain vitamins and minerals within them. • Superfoods are promoted for various uses such as; anti-oxidation, stress, digestive, mood, and cognitive enhancements. • There are organic compounds present in superfoods that are specific to that particular type of food product. • Superfoods are mainly comprised of plant, root, or herb products.

10. TYPES OF SUPERFOODS • GOJI BERRIES Used for the immune system, brain activity, protection against heart disease, and cancer, and improved life expectancy. NUTRIENTS: vitamin C, vitamin B2, vitamin A, iron, selenium, and polysaccharides (antioxidant). • POMEGRANATE Used for heart disease, high blood pressure, inflammation, and some cancers (including prostate cancer). NUTRIENTS: Fiber, vitamin A, vitamin C, vitamin E, iron, and tannins (antioxidant). • WHEATGRASS Used for protection against inflammation, increasing red blood cells, and improved circulation. NUTRIENTS: Chlorophyll, vitamin A, vitamin C, vitamin E, iron, calcium, and magnesium.

11. TYPES OF SUPERFOODS (part 2) • BEET ROOT Used for fevers, constipation, skin problems, lowering blood pressure, increasing exercise performance and prevent dementia. NUTRIENTS: iron, folate, nitrates, betaine, magnesium, and betacyanin (antioxidant) • TUMERIC Used for chronic inflammation, and inflammation-based conditions such as; irritable bowel syndrome, autoimmune disorders, arthritis, and tendonitis. NUTRIENT: Curcumin (antioxidant), manganese, iron, fiber, vitamin B6, potassium, vitamin C, and magnesium. • GARLIC Used for high blood pressure, cardiovascular disease, cholesterol, colds, and some cancers. NUTRIENTS: Vitamin B6, vitamin C, manganese, selenium, and allicin (antioxidant).

12. TYPES OF SUPERFOODS (part 3) • MORINGA Used for anemia, arthritis, rheumatism, asthma cancer, constipation, diabetes, diarrhea, epilepsy, stomach pain, stomach and intestinal ulcers, intestinal spasms, headache, heart problems, high blood pressure, kidney stones, fluid retention, thyroid disorders, and infections (bacterial, fungal, viral, and parasitic). NUTRIENTS: Vitamin A, vitamin C, iron, calcium, potassium, and protein.

13. WHAT ARE DIGESTIVE SUPPLEMENTS? • Items used to aid in the proper digestion of food, absorption of nutrients, and elimination of waste from the body. • Derived from natural food, plant, or herb sources. • Comprised of three different types which are; fiber, probiotics, and digestive enzymes. • Fiber is the indigestible part of plant and grain foods that absorb water in the intestinal tract, and assist with the passage of and transit time of bowel movements. • Probiotics are living bacterial and yeast organisms that resemble the good bacteria in the gut, which helps with digestion and gastrointestinal issues. • Digestive enzymes are specialized proteins that are naturally produced in the body and is designed to metabolize different food molecules (fats, carbs, proteins, sugars).

14. TYPES OF DIGESTIVE SUPPLEMENTS • PSYLLIUM HUSK Used to prevent constipation, diarrhea, control blood sugar, reduce cholesterol levels, and support weight loss. NUTRIENTS: Fiber • L. ACIDOPHILUS Used to support nutrient absorption and digest dairy products NUTRIENTS: Probiotic strain. (there are many probiotic strains, however this one is the widely known).

15. TYPES OF DIGESTIVE SUPPLEMENTS (part 2) • DIGESTIVE ENZYMES LIPASE – used to break down fat AMYLASE – used to break down large carbohydrate chains INVERTASE – used to break down simple sugars PROTEASE – used to break down protein CELLULASE – Helps break down fiber from plant foods

16. TYPES OF DIGESTIVE SUPPLEMENTS (part 3) • GINGER Used to treat nausea, vomiting, and stomach aches. • PEPPERMINT Used to treat gas, bloating, and Irritable Bowel Syndrome. • CHAMOMILE Used to treat upset stomach, indigestion, and nausea. • LICORICE ROOT Used to treat symptoms related to heartburn, acid reflux and indigestion.

17. TIPS FOR SUCCESSFUL SUPPLEMENTATION • Consistency is key. This will keep you on track with taking supplements on time and also tracking the efficacy of the supplement being used. • Create a supplement schedule. Ensure that you take supplements at times during the day that is feasible for your schedule, and easy to remember. For example; upon waking up and before going to bed. • Do thorough research before beginning any supplement regimen. Don’t blindly purchase supplements because it’s a trending new product. • Consult with your doctor (if applicable), before starting any supplement program. Some supplements can have adverse reaction to other medications you may be currently on. • Set realistic expectations. Some supplements may not work for you due to various reasons, however, don’t expect all supplements to be a cure all for any medical condition you may have. • Be patient. Some supplements will take longer than others to show full results. Do not be discouraged by this, continue being consistent and take the supplement for no longer than 2 – 3 months.

18. REFERENCES National Institutes of Health – Office of Dietary Supplements. (2016). Multivitamin/mineral Supplements. Retrieved from https://ods.od.nih.gov/factsheets/MVMS-Consumer/ The Open University. (n.d.). Nutrition Module: 2. Nutrients and their Sources. Retrieved from http://www.open.edu/openlearncreate/mod/oucontent/view.php?id=315&printable=1 Goodnet.org (2013). 11 Essential Vitamins and Minerals Your Body Needs. Retrieved from http://www.goodnet.org/articles/11-essential-vitamins-minerals-your-body-needs NHS.uk.gov. (2015). What are superfoods? Retrieved from http://www.nhs.uk/livewell/superfoods/pages/what-are-superfoods.aspx McDermott, N. (2012). Superfood: Turmeric. Retrieved from https://greatist.com/health/superfood-turmeric

19. REFERENCES (continued) Mercola, J. (2017). What Is Turmeric Good For? Retrieved from http://foodfacts.mercola.com/turmeric.html WebMD. (2017). Moringa. Retrieved from http://www.webmd.com/vitamins-supplements/ingredientmono-1242- moringa.aspx?activeingredientid=1242 Greger, M. (2012). Is moringa (Moringaoleifera) good for you? Retrieved from https://nutritionfacts.org/questions/the-health-benefits-of-moringa/ Mercola, J. (2017). How to Help Prevent Occasional Bouts of Bloating, Gas, and Indigestion With 2 Very Specialized Formulas. Retrieved from http://products.mercola.com/digestive-enzymes/ WebMD. (2017). Slideshow: 8 Digestive Health Supplements. Retrieved from http://www.webmd.com/vitamins- and-supplements/ss/slideshow-digestive-health Nordqvist, C. (2017). Dietary fiber: Why do we need it?https://www.medicalnewstoday.com/articles/146935.php