Smart Nutrition Diet

There Are 13 Vitamins Essential To Our Health

Vitamin A – Is a fat-soluble vitamin that is naturally present in many foods and is important for normal vision, the immune system, and reproduction. It also helps the heart, lungs, kidneys, and other organs work properly. Too much vitamin A can kill you!

Vitamin B1 Thiamine – Helps to prevent damage to nerves which can lead to paralysis. The processing of grains destroyed vital B vitamins and led to higher incidence of two of the era’s common diseases: A deficiency can cause pellagra and beriberi.

Vitamin B2 Riboflavin– Plays major roles in energy production; cellular function, growth, and development; and metabolism of fats, drugs, and steroids.

Vitamin B3 Niacin – Prevents a deficiency of niacin, whose symptoms include sores and delusions. It is believed to also aid in controlling cholesterol.

Pantothenic Acid – Animals require this to synthesize co-enzyme-A (CoA), as well as to synthesize and metabolize proteins, carbohydrates, and fats.

Biotin – Is found in small amounts in many foods such as eggs, milk, or bananas and is commonly used for hair loss, brittle nails, nerve damage, and many other conditions.

Vitamin B6 Pyridoxine – Plays an important role in the body. It is needed to maintain the health of nerves, skin, and red blood cells. It has been used to prevent or treat a certain nerve disorder (peripheral nephropathy) caused by certain medications (such as isoniazid).

Folic Acid – Helps your body produce and maintain new cells and helps prevent changes to DNA that may lead to cancer. It is used to treat certain types of anemia (lack of red blood cells). It is sometimes used in combination with other medications to treat pernicious anemia.

Vitamin B12 Cobalamin – Is important for the normal formation of red blood cells and for the health of the nerve tissues. Undetected and untreated deficiency can lead to anemia and permanent nerve and brain damage.

Vitamin C Ascorbic Acid – Is a water-soluble vitamin that must be obtained from the diet or supplements. It has been linked to many impressive health benefits, such as boosting antioxidant levels, lowering blood pressure, reducing the threat of heart disease risk, guards against gout, improves iron absorption, boosts immunity and reduces dementia risk.

Vitamin D – Helps your body absorb and regulate calcium and phosphorus. You can get it in three ways: through your skin, from your diet, and from supplements. It also plays an important role in maintaining proper bone structure.

Vitamin E – Is a fat-soluble nutrient found in many foods. In the body, it acts as an antioxidant, helping to protect cells from the damage caused by free radicals. Free radicals are compounds formed when our bodies convert the food we eat into energy

Vitamin K – Is used by the body to help blood clot.

You will see these listed on many food item labels or on the content labels of the ubiquitous multivitamins seen everywhere. There is little to no governmental quality control to protect us from unscrupulous vendors who will sell almost anything and then have the audacity to tell folks some fairy tale about how their new “supplement” will cause you to lose 90 pound in 9 days or something equally ludicrous.

Snake Oil anyone!

We also know that there are 14 Essential Minerals

All of these are known to be needed in greater quantities than what is normally available from our food:

Choline: Choline is an essential nutrient that is naturally present in some foods and available as a dietary supplement. Choline is a source of methyl groups needed for many steps in metabolism. The body needs choline to synthesize phosphatidylcholine and sphingomyelin, two major phospholipids vital for cell membranes.

Calcium: Calcium is a mineral that is necessary for life. In addition to building bones and keeping them healthy,calcium enables our blood to clot, our muscles to contract, and our heart to beat. About 99% of thecalcium in our bodies is in our bones and teeth.

Chromium: Chromium is an essential trace mineral that can improve insulin sensitivity and enhance protein, carbohydrate, and lipid metabolism. It is a metallic element that people need very small quantities. …Chromium is a mineral that humans need in very small quantities.

Chloride: Chloride is an important mineral involved in the regulation of the body’s Electrolyte balanceAcid-base balance, and also is essential for proper nerve and muscle function. Healthy individuals do not need to be concerned about obtaining enough chloride; when eating a balanced diet, chloride needs are typically met. Patients who are extremely ill and have acid-base imbalance typically require careful monitoring of Electrolyte levels and may need supplementation.

Phosphorus: Phosphorus is an essential mineral that is required by every cell in the body for normal function. Bound to oxygen in all biological systems, phosphorus is found as phosphate (PO43) in the body. Approximately 85% of the body’s phosphorus is found in bones and teeth.

Iron: Iron is an essential mineral and is necessary for the transport of oxygen (via hemoglobin in red blood cells) and for oxidation by cells (via cytochrome). Deficiency of iron is a common cause of anemia. Food sources of iron include meat, poultry, eggs, vegetables and cereals (especially those fortified with iron).

Magnesium: Magnesium is Involved in Hundreds of Biochemical Reactions in Your Body. Magnesium is a mineral found in the earth, sea, plants, animals and humans. About 60% of the magnesium in your body is found in bone, while the rest is in muscles, soft tissues and fluids, including blood.

Copper: Copper is an essential nutrient for the body. Together with iron, it enables the body to form red blood cells. It helps maintain healthy bones, blood vessels, nerves, and immune function, and it contributes to iron absorption. Sufficient copper in the diet may help prevent cardiovascular disease and osteoporosis, too.

Molybdenum: Molybdenum is a trace mineral found in foods such as milk, cheese, cereal grains, legumes, nuts, leafy vegetables, and organ meats. The amount in plant-derived foods depends on the soil content in the growing area. Molybdenum is also present in water in varying amounts. Molybdenum is an essential nutrient. Its main function is in removing toxins particularly from the metabolism of sulfur containing amino acids. Molybdenum is involved with at least 3 enzymes: Sulfite oxidase, xanthine oxidase, and aldehyde oxidase.

Potassium: Potassium is found in a wide range of foods, especially fruits and vegetables such as leafy greens, tomatoes, cucumbers, zucchini, eggplant, pumpkins, potatoes, carrots and beans. It’s also found in dairy foods, meat, poultry, fish and nuts.

Selenium: Selenium is a nutrient that the body needs to stay healthy. Selenium is important for reproduction, thyroid gland function, DNA production, and protecting the body from damage caused by free radicals and from infection.

Zinc: Zinc is found in cells throughout the body. It helps the immune system fight off invading bacteria and viruses. During pregnancy, infancy, and childhood, the body needs zinc to grow and develop properly. Zinc also helps wounds heal and is important for proper senses of taste and smell.

Manganese: Manganese is a mineral element that is both nutritionally essential and potentially toxic. It may improve bone health in combination with other nutrients. Manganese is essential for bone health, including bone development and maintenance. When combined with the nutrients calcium, zinc and copper, manganese supports bone mineral density. This is particularly important in older adultsThe derivation of its name from the Greek word for magic remains appropriate, because scientists are still working to understand the diverse effects of manganese deficiency and manganese toxicity in living organisms.

Iodine: Iodine is a mineral found in some foods. The body needs iodine to make thyroid hormones. These hormones control the body’s metabolism and many other important functions. The body also needs thyroid hormones for proper bone and brain development during pregnancy and infancy.

More than 90 percent of Americans fall short on their healthy intake of essential vitamins or minerals.

The Hard Way to Get Your Nutrients







In the past, I have religiously taken both vitamin and mineral supplements since I played football in high school. Until just recently I was greeted with a barrage of supplement bottles every morning. The cost was huge, it is very time-consuming, and we never REALLY know if what we are taking is what is on the label because the lack of healthy government oversight. Of course the best part is choking down all of these pills

There must be an easier, more palatable way to get these nutrients into our diets.

Keto Diets – The Easy Way

avoid foods like pizza, lower red meat intake



In a nutshell: Keto diets are all the rage and for good reasons as well. The most important is that it really works. If we try to follow the diets, they are basically like all the rest. We typically find it to hard to follow, which equals boredom and lack of interest in the diet, which leads to Pizza.

Ketosis is the state of maximum efficiency in proper energy production. Energy obtained from good fats. Our bodies were designed to use fat for energy, not sugar or carbohydrates which turn into sugar. Our bodies cannot use all of those sugars so our bodies store it as fat in all of the most visible and embarrassing places. There is hope after all. Getting into a state of ketosis no longer takes weeks or even months. There is a new and surprisingly efficient product called “Keto//OS”. You can find out more  here   Keto//OS from Prüvit

Modern Efficient Kitchen Appliances to the Rescue!

Blenders and juicers are two great ways to extract nutrients from our fruits and vegetables. Almost everyone thinks blenders and juicers are the same thing when in fact they are very different machines, with two quite different purposes. Yes, they both process tasty fruit and veggies into a delicious, nutritious drink but the way they do it, and the result, is not the same at all.

A juicer separates the fiber or pulp from the fruit or vegetables. This leaves only the juice for you to drink.  This means that you can pack more fruit or veggies in per cup and you get all your vitamins and nutrients in the most easily digestible form. The remaining fiber pulp is discarded which we know is not a good idea. The fiber is a wonderful aid to you digestion.

A juicer gives you a blast of nutrients but guess what, you’ll get hungry much faster! Scary when you are struggling with weight loss.

A Blender processes the whole fruit or vegetable, including the fiber. This makes a thicker drink (usually called a smoothie) which takes longer to digest. If you have not become a smoothie fan you should. You still get all the nutrients, but they are released more slowly. This satisfies your appetite, provides all of the nutrients (including the much needed fiber) and leaves you feeling more satisfied and you will feel full for a much longer time!

Now you are talking!

Photo by David

The Easy Way to Get Your Nutrients

This is my Nutribullet Balance, 1200 watt BLENDER. It is simply fabulous. Now I don’t know about you but this looks a lot more appealing than that huge stack of supplement bottles. I know it certainly tastes better.

I can even hide all manner of green stuff in here and the kids never know they are drinking spinach, broccoli, or kale.

When using the Nutribullet Balance the ingredients to your favorite smoothie are weighed via a built-in scale inside the unit. That way you build a much more exact drink. When each item is added to the cup, it is automatically  weighed and added to the total weight for the recipe you are putting together and transmitted to my phone using Bluetooth. The  FREE Nutribullet Balance App gives you a list of items in the recipe stored on your phone. You add them into the cup and a colored band in the app which is displayed on my phone indicates when to add the next item.

Photo by David

It Just Doesn’t Get Any Better

I press down on the cup and in mere seconds of 1200 watt power and I have a really delicious and nutritious treat. Nuts, seeds, fruit, vegetables all blended together in into this lovely creamy concoction that even my teenager loves. 

This is the only way to go. I also shop for NON-GMO fruits and vegetables and that way I am sure to get the pure nutrients we need, without the free pesticide and the unknown effects of Genetically Modified foods on our bodies and minds.

I have found Amazon to have the lowest prices and a huge variety of the Nutribullet Blenders.

There are many juicers and blenders on the market so how do you choose the right one for your needs?

With a little research you can easily find these items for sale. Just be careful to find one that is really going to do the job for you. I  buzzed through 7 or so of these juicers and blenders before I found one I really liked. I mean REALLY LIKED!

I’ve Got the Power !

Power is the most important feature for me. I am just a busy, impatient person. I haven’t got all day to wait for Mr. Winky Dinks itty bitty juicer or blender. I always want it done NOW.

Interested? No question, right? You’re busy too!

This along with other things like being able to make hot soup (in another version of the Bullet) are a great reason to choose the Nutribullet quality. Of course the NutriBullet BRAND blender is the best of its kind and the warranty is marvelous!

Let’s face it, which would you prefer, the ¼ watt Mr.Itsy Bitsy juicer or blender OR the 1200-watt, bone crushing power of the latest Nutribullet Balance?


I have never had my new Nutribullet bog down, start to smoke from overwork, or just plain die on me. You will be the coolest nutrient nut on your street. 

This is No Ordinary Blender!

The NutriBullet Balance model is the only blender that pairs with your smartphone or computer using Bluetooth technology. This paired device will then display nutritional content in real time as you’re building your smoothie blends or mixing great dishes for meals. The free mobile phone app can then perform all sorts of wizardry.

  • No more recipe books

  • No more measuring cups

  • No more guesswork

  • No more mess and Bullet cleanup takes seconds

  • When using the NutriBullet Balance you know exactly what’s in every smoothie you make!

  • Perfect for special diets and health requirements.

  • The Nutribullet Balance delivers an all-around top-quality delicious smoothie.

Please Tell Us Your Nutribullet Experience Below

Good experience or great recipes with your Nutribullet. Only takes a minute and we would REALLY appreciate hearing from you. You can comment below.

This video is not just a sleepy eye-opener. Rather it is a well-done and extremely informative piece that anyone, whether you are taking supplements or not will find themselves snapped into a state of full awareness on this subject. I cannot recommend this too strongly. Click on the following image and be entertained and educated.

If you want to take a giant leap in to modern nutrition, Click the following image and prepare your health and appetite for a treat!

Now that you are the most healthy person you know, let’s see how smart you are:

About David Kennedy

I am a retired Senior Development Engineer for Hughes Aircraft Company. I retired from Hughes In 1997 and moved to Phoenix with my young daughter to be with my two older sons attending Arizona State University. I am a former member of the U.S. Air Force where I was an active member of the 95th Fighter Interceptor Squadron.
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