Essential Nutrients:

Nutrition or Supplementation
Cutressa M. Williams - Health & Wellness Professional

Essential Vitamins
Vitamins, along with minerals, are essential substances the human body needs to
function properly. The family of vitamins:
A, C, D, E and K, along with Choline and Thiamin, Riboflavin, Niacin, Pantothenic
Acid, Biotin, Vitamin B6, Vitamin B12, and Folate/Folic Acid.

https://nccih.nih.gov/health/vitamins, 2015

Essential Minerals
Again, Minerals are essential tools that our bodies need to be as healthy as they
were originally designed to be. There are fifteen in the family of minerals:
Calcium, Phosphorus, Potassium, Sodium, Chloride, Magnesium, Iron, Zinc,
Iodine, Chromium, Copper, Fluoride, Molybdenum, Manganese and Selenium.

https://nccih.nih.gov/health/vitamins, 2015

Nutrition
Ideally, it is best for One to obtain these vital nutrients nutritionally. Regrettably,
due to the state of most food produced today, it lacks the sufficient nutrient density
to give the body all it needs from food alone. While eating a variety of available
dark leafy green vegetables, fruits, nuts & seeds, grains and good fats, are
important for a healthy diet, sadly foods alone are insufficient for our full nutrition.
The Dietary Guidelines for Healthy Americans 2015-2020 produced a Top 10s List
of Nutritional Components of Importance to remember and embrace:

Nutrition, cont (1).

1. Healthy eating helps to significantly reduce unnecessary chronic dis-eases
such as diabetes, cancer, heart dis-ease, etc.
2. Choice and healthful eating staves off all dis-ease, even the common cold.
3. The importance of developing a Healthy Eating Pattern that is personally
suited for the individual. An excellent source to learn more is A Closer Look
Inside Healthy Eating Patterns
http://health.gov/dietaryguidelines/2015/guidelines/chapter-1/a-closer-look-ins
ide-healthy-eating-patterns
4. Combining the right foods in the correct quantities and with correct timing.
5. Reduce unnatural sugars to less than 10% of daily caloric intake.

Nutrition, cont (2).

6. Limiting saturated and trans fat, if at all, to less than 10% of daily caloric intake.
7. Limiting sodium intake to less than 2300 mg per day.
8. Making small, constant shifts in food choices: including ingredients, sizes, and
combinations.
9. Remember to MOVE it, MOVE it!
10. Whoever you are and Wherever you are - choose healthy options.

Supplementation Regime
A dietary supplement, as defined by the Dietary Supplement Health and Education Act (DSHEA), is a
product that:
Is intended to supplement the diet;
Contains one or more dietary ingredients (including vitamins, minerals, herbs or other botanicals. A
plant or part of a plant used for its flavor, scent, or potential therapeutic properties. Includes flowers,
leaves, bark, fruit, seeds, stems, and roots, amino acids, and certain other substances) or their
constituents;
Is intended to be taken by mouth, in forms such as tablet, capsule, powder, softgel, gelcap, or liquid;
Is labeled as being a dietary supplement.

Recommended Resources
Additional Resources for Further Study and Consideration:
Dietary Supplement Fact Sheets: https://ods.od.nih.gov
2015-2020 Dietary Guidelines for Americans (8th edition):
http://www.cnpp.usda.gov/2015-2020-dietary-guidelines-americans
National Center for Complementary and Integrative Health: https://nccih.nih.gov

Q&A
15 minute LIVE Q&A
All follow-up questions and subsequent correspondence can be sent to me
directly:
cutressawilliams@gmail.com
Please allow up to 5 days or 60 hours for responses