VITAMINS AND MINERALS

VITAMINS AND MINERALS

Life Giving Vitamins

Have you ever thought to yourself, which vitamin is good for which aiment? Well here you go. A complete listing of vitamins, their food source, and their main role.

 

Vitamin A

For the maintenance of skin, mucous membranes, bones, teeth, and hair; eye sight. Their sources are: green vegetables, melon, squash, tomatoes.

 

Vitamin D

Helps in the absorbption of calcium and phosphorous; needed for bone growth and maintenance Their sources are: fish-liver oils, sprouted seeds, mushrooms, sunflower seeds.

 

Vitamin E

Helps form red blood cells; prevents oxidation damage. Their sources are: nuts and grains. Green leafy vegetables.Cold pressed olive oil.

 

Vitamin K

Needed for blood clotting, liver function. Their sources are: Kelp, Alfalfa, soybean oil.

 

Vitamin B1

Helps release energy from carbohydrates and nervous system function. Their sources are: Brewer’s yeast, wheat germ/bran, whole-grain cereals.

 

Vitamin B2

Helps release energy from foods. Essential for healthy eyes, skin, nails and hair. Their sources are: Whole grains, brewer’s yeast, torula yeast, wheat germ, almonds, sunflower seeds,cooked leafy vegetables.

 

Vitamin B3

Needed for nervous and digestive system functions;essential for protein and carb metabolism. Their sources are: wheat germ, rice bran, nuts, sunflower seeds, brown rice.

 

Vitamin B6

helps form red blood cells. Important for normal reproductive processes and healthy pregnancies. Their sources are: Brewer’s yeast, bananas, avocado, wheat germ/bran, soybeans, blackstrap molasses, cantaloupe.

 

Vitamin B12

Helps form red blood cells.Prevents anemia Their sources are: sunflower seeds, comfrey leaves, kelp, bananas, peanuts, raw wheat germ.

 

Folic acid

formation of red blood cells, the healing process and aids in the meatabolism of proteins and contributes to normal growth. Their sources are: Deep green leafy vegetables, lima beans, spinach, nuts, broccoli.

 

Pantothenic acid

Wards off infections and speeds recovery from illnesses. Their sources are: Royal jelly, whole-grain breads/cereals, green vegetables, peanuts.

 

Biotin

Prevents hair loss, Involved in metabolism of proteins and fats. Their sources are: Brewer’s yeast, soybeans, unpolished rice.

 

Vitamin C

Necessary for healthy teeth, gums and bones. Essential for proper functioning of adrenal and thyroid glands. Their sources are: All fresh fruits and vegetables, strawberries, apples, cabbage, tomatoes.

 

Calcium

Needed for bone and tooth formation; Their sources are: Dark leafy vegetables, sesame seeds, oats, navy beans, almonds.

 

Phosphorous

Works together with calcium and must be balanced to be effective. Needed for building bones and teeth. Their sources are: Whole-grains, seeds, nuts, legumes, dried fruit, corn.

 

Magnesium

Needed for healthy muscle tone and healthy bones and heart. Their sources are: Nuts, soybeans, green leafy vegetables, figs, apples, lemons, peaches, almonds, salmon.

 

Potassium

Important in keeping acid-alkaline balance in the blood. Essential for muscle contraction and normal heart beat. Their sources are: Green leafy vegetables, oranges, whole grains.

 

Sodium

Regulates fluid and acid base balance; sodium is necessary for hydrochloric acid production in the stomach. Their sources are: Kelp, celery, romaine lettuce, watermelon, sea salt.

 

Sulfur

Vital for healthy skin, hair and nails. Aids in reducing oxidations. Their sources are: Radish, turnip,onions, celery, horseradish, watercress.

 

Iron

Essential for the formation of hemoglobin, which carries oxygen from the lungs to every cell of the body. Their sources are: Apricots,peaches, bananas, black molasses, prunes, raisins, whole grain cereals, turnip greens, spinach, dry beans.

 

Zinc

aids in wound healing, growth, tissue repair, and sexual development Their sources are: Wheat bran, pumkin seeds, sunflower seeds, brewer’s yeast, onions, oysters, green leafy vegetables.

 

Iodine

Essential in the formation of thyroxin – the thyroid hormone which regulates much of physical and mental activity. Their sources are: Seaweed, swiss chard, turnip greens, garlic, watercress, pineapple, pears, citrus, seafood and fish liver oils.

 

Copper

Iron cannot be absrobed without copper.In volved in protein metabolism, in healing processes and in keeping hair’s natural color. Their sources are: Same as Iron. Also almonds, peas, beans, green leafy vegetables, whole grain products, prunes, raisins.

 

Manganese

Importantly involved in the metabolism of carbs, fats and proteins. Their sources are: Spinach, beets, blueberries, oranges, grapefruit, apricots, kelp, green leafy vegetables.

 

Fluorine

Essential for bone and tooth building. Protects against infections. Their sources are: sunflower seeds, carrots, garlic, almonds.

 

Who might be a good candidate for vitamin or mineral Supplements

  • Pregnant women and nursing mothers

  • The chronically ill

  • Heavy drinkers

  • Cigarette smokers whose vitamin C levels are often low

  • Dieters

  • The elderly

  • Those recovering from infection or surgery

  • Vegans (strict vegetarians) who may need vitamin B12

  • Women of child-bearing age who may need Iron

 

The information in this article is for information purposes and should not be used as a substitute for the advice of a licenced physician.

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