Archive for the ‘Vitamins and Minerals’ Category



So, I’ve just been re-introduced to Cherries. My mum brought some the other day and my my do they taste good. Juicy, refreshing and not to sweet. While snacking on them with some almonds and cashew nuts, I thought to myself:

“What is the G.I of these little beauties” and off I went to do some research. (In case you don’t know what G.I means “Glycemic Index” just do a search on here or Google).

I’m starting a low carb diet come Monday and will be keeping fruits to a minimum, however, fruits such as blueberries are considered fairly low in sugar and Cherries had me thinking as they don’t taste sweet like say a banana and they kinda remind me of berries.

Anyway, after tons of research it seems as if a lot of the information contradicts itself in regards to it’s G.I, however, the health benefits alone are worth taking a look at.

I believe mother nature provided us with an abundance of fruit, veg, nuts and herbs to be used for daily health and as natural medicines.

I mean think about it, between the 4 we get:







Amino Acids

And a whole host of health benefits that can help treat diseases, kill bacteria and maintain a state of health and  well being.

Nutrition is a big part of our lives if not one of the biggest aspects to who we are. You see, through nutrition we can change the way we look, the way we think and the way we feel. I say how you think because  junk food can affect your clarity which leads to how you think. And I say how you feel because certain foods help with up-lift-ment whilst some can have you not feeling so great (another topic within itself).

Without further ado, let me invite you to read this article below I came across whilst researching Cherries. Enjoy and let me know what you think.


Cherries and their health benefits


Cherries help ease arthritis pain

For those who suffer from arthritis and gout, you will be relieved to find out that adding cherries to your diet can greatly decrease the intense pain associated with those ailments. Excess uric acid in the blood is the culprit behind the excruciating pain that causes swelling, tenderness and inflammation.  A study done by the USDA found that uric acid can be reduced by as much as 15 percent by eating 2 cups of Bing cherries. Cherries can also help reduce painful inflammation by decreasing the amount of C-reactive protein produced. So add a little zing to your diet by choosing Bing (cherries).

Cherries help fight cancer

The distinctive deep red pigment cherries are known for comes from flavonoids; powerful antioxidants that help fight free radicals in the body. Cyanidin is a flavonoid from the anthocyanin group found in cherries that helps keep cancerous cells from growing out of control. And, for cherries with the most anthocyanins go for sweet cherries with the deepest pigment; crimson-purple rather than bright red.

Cherries help you sleep

If sipping a cup of chamomile isn’t enough to induce restful sleep try having tart cherry juice before bed. Tart cherries contain melatonin, a hormone that helps make you feel sleepy. Two tablespoons of tart cherry juice has been shown in studies to be just as effective as a melatonin supplement. So, pour yourself a little cherry juice nightcap for a tasty bedtime sleep aid.

Cherries and blood pressure

Cherries are an excellent source of potassium, which helps to lower blood pressure by getting rid of the excess sodium in our body. Eating cherries helps keep potassium and sodium in balance, and can prevent hypertension from occurring. One cup of cherries has the same amount of potassium as a banana making it a great substitute when you are not in the mood for another ho-hum banana.

Cherries help keep you trim

Eating cherries can help you lose weight and stay trim.  A cup of cherries is less than 100 calories and packs in 3 grams of fiber, which will keep you feeling full longer. Also, these little beauties contain many B-vitamins such as thiamin, riboflavin and vitamin B6; these vitamins are crucial for metabolism and convert nutrients into energy. What could be better than eating cherries to help you stay lean and skinny?

Tip: Cherries are not only healthy, but they are delicious and versatile. They can be added to everything from dairy, to pork; eaten raw or cooked down to make a sauce or strained for juice. Serve them by the bowlful for dessert at your next summer barbecue; just be sure to have plenty of napkins and bowls for the pits!

Read more:


Foods and your Sex drive!

People don’t really realise how much food can help with different areas of their life. I therefore feel it’s only right that I share the knowledge I come across with you.

I was actually eating some dinner when this article came to my attention and found it to be quite a coincidence that I was eating at least 4 out of the 6 foods listed (pretty great right LOL)

I’m sure there’s a lot more foods that could be listed but we’ll start with these 6 and if there’s an interest in the subject I’ll do some more research and come back with some juicy info (no pun intended)

Below are some foods that you may want to involve in your diet, not only for the extra “boost” but also for their other health benefits.


1. Salmon: Wild caught salmon is a great source of the omega-3 fatty acids EPA and DHA that help maintain the fluidity of our cell membranes. They keep our cardiovascular systems healthy by reducing inflammation, preventing excessive blood clotting, and keeping fats in the blood at healthy levels.

2. Avocado: They’re anti-inflammatory, so they support a healthy cardiovascular system and blood sugar regulation. In addition, they’re high in fiber and rich in antioxidants like vitamin C, the fat-soluble vitamin K, folate, and B vitamins. They’re also a source of high-quality protein.

3. Watermelon: Watermelon is rich in a chemical called citrulline that helps make nitric oxide, which dilates blood vessels. It also contains the phytonutrient lycopene and beta-carotene, which act as antioxidants, protecting our cells.

4. Nuts: Nuts such as walnuts, almonds, hazelnuts, and pecans are a good source of L-arginine which gets converted into nitric oxide. Walnuts also contain a plant-based omega 3 fat that’s necessary for a healthy cardiovascular system.

5.  Leafy Greens: Fresh spinach, kale, collards, arugula, mustard greens, as well as herbs like parsley and oregano contain high amounts of chlorophyll, which is purifying to the blood and helps to increase blood flow. Some, like kale, also contain essential fatty acids like omega 3 and 6. They’re a rich source of vitamins, including the fat-soluble A and K, and C, as well as minerals that keep the body rich in alkaline and improve energy levels.

6. Seeds: Seeds such as pumpkin and sesame are rich in zinc, as well as additional essential nutrients.


Read more:


Hello my good people,

How are you all. I hope everyone is blessed wherever you are in the world reading this right now. We’ve gone international and have readers in Africa, Australia, New Zeland, Brazil, India, America and here in the UK. I don’t know how that happened but I am not complaining 🙂

Thank you to everyone following the site, the FB, the Twitter, the Instagram…It is appreciated.

I’ve been meaning to touch up on Vitamins and Minerals with you lot for a while now and I’ve gathered some research and will cover all areas to the best of my ability. Let’s get started…

Firstly, in this day and age more and more people are supplementing with Vitamins & Minerals. Some people say it’s not necessary as we get enough from our fdiet but is that really the case?

Over the next few weeks we will discuss:

  • What Vitamins and Minerals are?
  • The different types of Vitamins and Minerals out there.
  • The benefits of them.
  • How much is needed?
  • Foods that contain Vitamins & Minerals?
  • Any looking to see if you have a deficiency?

I’ll will refer to Vitamins & Minerals as V&M for certain parts of the post, so no need to get confused.

We’ll first start with “Vitamins”. What are they?

Any scientist will tell you Vitamins are organic compounds which are needed in small quantities to sustain life. We get vitamins from food because the human body either does not produce enough of them, or none at all (hence why it’s important to eat vegetables, fruits, nuts, seeds and all that good stuff).

All vitamins contain carbon. Without getting too scientific Carbon is the chemical element with the symbol C and atomic number 6. As a member of group 14 on the periodic table – LOL, you remember the periodic table from school right…Anyway…

Usually you will see on food labels & vitamin containers the 3 letters RDA which simply stands for “RECOMMENDED DAILY ALLOWANCE”

Research shows that the RDA isn’t always correct and that sometimes what is recommended is quite simply not enough for the human body but I will let you come to your own conclusion on that…Vitamins get more interesting though…Read on…


They are broken down into two groups:

The two groups

  1. Water Soluble
  2. Fat Soluble

Water-soluble vitamins (B vitamins and vitamin C) get flushed out from the body; therefore there’s a need to consume these vitamins on a daily basis. On the other hand, fat-soluble vitamins (Vitamins A, D, E, and K) get stored in the body’s fatty tissues. Each vitamin plays a different role on the body for your well being.

Here’s a list of the different types of Vitamins

  • Vitamin A: it helps a great deal in improving your eyesight. Also it aids in maintaining healthy skin. Rich sources of vitamin A are: eggs, milk, apricots, carrots, spinach and sweet potatoes etc.
  • Vitamins B: vitamin B is a list of multiple vitamins like B1, B2, B6, B12, niacin, folic acid, biotin, and pantothenic acid. Vitamin B aids in generating energy that the body utilizes to carry out its activities. Vitamin B also participates actively in making red blood cells that carry oxygen to different parts of your body. Rich sources of vitamin B include whole grains, such as wheat and oats, fish and seafood, leafy green vegetables, dairy products like milk and yogurt, beans and peas etc.
  • Vitamin C: it helps in strengthening your gums and muscles. Vitamin C found in citrus fruits like oranges, also aids in healing wounds. It enables you to overcome infections. Foods rich in vitamin C, apart from citrus fruits are: tomatoes, broccoli, cabbage and strawberries etc.
  • Vitamin D: it works towards strengthening your bones and teeth. It also aids in absorbing the calcium required by the body. Foods rich in vitamin D are: fish, egg yolk, milk and other dairy products etc.
  • Vitamin E: It takes care of your lungs and also aids in formation of red blood cells. Good sources of vitamin E are: whole grains, such as wheat and oats, leafy green vegetables, egg yolks, nuts etc.
  • Vitamin K: vitamin K helps in the maintenance of normal levels of the blood clotting proteins. Good sources of vitamin K are: leafy green vegetables, dairy products, like milk and yogurt, pork etc.

Can you see why I always promote healthy eating and staying away from processed foods. You don’t gain anything from processed foods but fat and bad skin (and a number of bad stuff when I think about it).

I personally don’t feel I get enough Vitamins from my diet which is why I take additional Vitamins through supplementation. I myself use Opti-Men Nutrition Multivitamin but there are many great products on the market and I will be discussing some of them on my new Reviews & Supplements page.


I could talk about V&M all day as it really is a subject within itself but I am just trying to build you a foundation on the subject and save you some research time (all though I still recommend you do your own research to come to your own conclusion).

As well as taking a Multivitamin I also take additional Vitamin B, C & D as I personally require more than some others. Everyone’s different and will require different amounts depending on their lifestyle down to where they live in the world. I’ll give you an example:

I live in the UK where the sun doesn’t like to visit us very often and when it does it just says hello and then it’s gone again LOL sad times right. Now you may or may not know but you actually get Vitamin D from the sun… WAIT, let me rephrase that “vitamin D is made in the body through exposure to sunlight”. If you didn’t know that before I just taught you something new 🙂

It’s true, when you’re out Sunbathing your body is also churning out some good ole natural Vitamin D…pretty cool right. Now back to the point I was making.

We don’t see the sun over here in the UK hence why I supplement with additional Vitamin D…See where I’m coming from. Vitamin D is also necessary to absorb calcium and form healthy bones. So to all my people with Arthritis and weak bones, the Sun could do you some good!

Like I said I could talk about V&M all day and we haven’t even touched up on Minerals yet which is why I will break it down into parts.

I’ve been watching nutrition videos on YouTube, reading books, articles, magazines, going through forums… you name it and I always seem to find Vitamins & Energy in the same sentence. So it’s only right I touch up on the subject…

Vitamins roles on energy


Do vitamins give energy is a question that confuses people in and out of the gym and use to confuse me at one point also.

Well, here’s what I found. Vitamins do not directly serve as a source of energy, but they aid the enzymes that generate energy from the energy producing nutrients like protein, carbohydrates and fats. Therefore, they play a major role in helping out in the chemical reaction that leads to the generation of energy, which enables you to perform your daily routine activities effectively such driving a car lets say or focusing on something for more than 2 hours, working out, walking down to the shops…It could be anything. (I hope I didn’t loose any of you there LOL)

Don’t quote me on this but I’ve heard vitamin B3 works in combination with coenzyme Q10 (which is a Mineral & antioxidant) and contributes a great deal in boosting your energy levels. I will try out this combo for myself and let you know how get on.

You can get a decent amount V&M if you eat well. Don’t eat junk and expect you can balance it out with supplementation, it doesn’t work like that I’m afraid. You are better of aiming to eat well 100% of the time and at least if you don’t get 100% you will be close enough right…It’s that type of mentality you want to strive for.

If your diet is well of start by making little changes, taking baby steps is better than no steps I say. I look at the over all bigger picture rather than just week to week. It’s all good eating well for 12 weeks by going cold turkey on some bad foods but it’s better to take small steps if it means a lifestyle change…You dig?

I kid you not, you will feel a whole lot better by eating clean and getting some good V&M down you. Your skin will become clearer, you will feel more focused, you will have more energy, your sex drive increases (giggidy), you feel stronger and ready to take on the world. But don’t believe me, try it out for yourself.

Vitamins come in different forms and this is where you will start hearing/seeing the word “Bioavailability” but we will cover that next week along with, How much V&M is needed, V& M deficiencies and start looking at minerals and their effect within what we call the human body.

I hope some of you have learnt something reading this or at least remembered something you knew before. There’s a lot of information out there and it can get confusing, especially when it contradicts each other.

But what can I say, we just have to experiment and learn how our body works as I feel we are our own best teachers.

Eat Clean, Stay Lean & Stay Blessed, Avoid stress.

Much Love

David Richards