Vitamins And Minerals

unlike proteins, carbohydrates and fats, vitamins do not yield usable energy when broken. They help the enzymes that release energy from carbohydrates, protein and fat, but they do not provide the energy itself. (Thus, beware of claims for "energy vitamins" or for diets that replace foods with vitamin supplements)

Vitamins and minerals are widely available from natural food we eat. So, before you grab a bottle of vitamins, try eating vitamins from natural foods.

Vitamins: Vitamin Is not & Significant food sources:

B1 (thiamin): Supports energy metabolism and nerve function. Found in: spinach, green beans, tomato juice, watermelon, sunflower seeds, lean ham, lean pork, soy milk.

B2 (riboflavin): Supports energy metabolism, normal vision and skin health. Found in: spinach, broccoli, mushrooms, eggs, milk, liver, oysters, clams.

B3 (niacin): Supports energy metabolism, skin health, nervous system and digestive system. Found in: spinach, potatoes, tomato juice, lean ground beef, chicken breast, tuna (canned in water), liver, shrimp.

Biotin: Energy metabolism, fat synthesis, amino acid metabolism, glycogen synthesis. Widespread in foods.

Pantothenic Acid: Supports energy metabolism. Widespread in foods.

B6 (pyridoxine): amino acids and fatty acid metabolism, red blood cell production. Found in: banana, watermelon, tomato juice, broccoli, spinach, pumpkin seeds, potatoes, white rice, chicken breast.

Folate: Supports DNA synthesis and the formation of new cells. Found in: tomato juice, green beans, broccoli, spinach, asparagus, okra, black-eyed peas, lentils, navy, pinto and garbanzo beans.

B12: Used in new cell synthesis, helps break down fatty acids and amino acids, supports nerve cell maintenance. Found in: meat, poultry, fish, shellfish, milk, eggs.

C (ascorbic acid): Collagen synthesis, amino acid metabolism, helps iron absorption, immunity, antioxidant. Found in: spinach, broccoli, red peppers, snow peas, tomato juice, kiwi, mangoes, oranges, grape juice, strawberries.

A (retinol): Supports vision, skin, bone and tooth growth, immunity and reproduction. Found in: mango, broccoli, butternut squash, carrots, tomato juice, sweet potatoes, pumpkin, beef liver.

D: Increase of bone mineralization of self-synthesis via sunlight. Found in: fortified milk, egg yolks, liver, fatty fish.

E: Antioxidant, regulation of oxidation reactions, supports cell membrane stabilization. Found in: polyunsaturated plant oils (soybean, corn and canola oils), wheat germ, sunflower seeds, tofu, avocado, sweet potatoes, shrimp, cod.

K: Synthesis of blood clotting proteins, regulate blood calcium. Found in: Brussels sprouts, green leafy vegetables, spinach, broccoli, cabbage, liver.

Minerals: What minerals & dietary sources are not significant:

Sodium: Maintain fluid and electrolyte balance, supports muscle contraction and nerve impulse transmission. Found in: salt, soy sauce, bread, milk, meat.

Chloride: Maintain fluid and electrolyte balance, aids in digestion. Found in: salt, soy, milk, eggs, meat.

Potassium: Maintaining fluid and electrolyte balance, cell integrity, muscle contraction and nerve impulse transmission. Found in: potatoes, pumpkin seeds, artichoke, spinach, broccoli, carrots, green beans, tomato juice, avocado, orange juice, watermelon, bananas, strawberries, cod, milk.

Calcium: Formation of bones and teeth, supports blood clotting. Found in: milk, yogurt, cheddar cheese, Swiss cheese, tofu, sardines, green beans, spinach, broccoli.

Phosphorus: Formation of cells, bones and teeth, maintaining acid-base balance. Found in: all animal foods (meat, fish, poultry, eggs, milk).

Magnesium: Supports bone mineralization, protein building, muscle contraction, nerve impulse transmission, immunity. Found in: spinach, broccoli, artichokes, green beans, tomato juice, navy beans, pinto beans, black-eyed peas, sunflower seeds, tofu, cashews, halibut.

Iron: Part of the protein hemoglobin (carries oxygen to all body cells). Found in: artichokes, parsley, spinach, broccoli, green beans, tomato juice, tofu, clams, shrimp, beef liver.

Zinc: A part of many enzymes, involved in the production of genetic material and proteins, transports vitamin A, taste perception, wound healing, sperm production and normal development. Found in: spinach, broccoli, green beans, green beans, tomato juice, beans, oysters, shrimp, crab, turkey (dark meat), lean ham, lean beef, lean sirloin steak, plain yogurt, Swiss cheese, tofu, ricotta cheese.

Selenium: Antioxidant. Working with vitamin E to protect body from oxidation. Found in: seafood, meat and grains.

Iodine: The component of thyroid hormones that help regulate growth, development and metabolic rate. Found in: salt, seafood, bread, cheese, milk,.

Copper: Necessary for the absorption and utilization of iron, supports formation of hemoglobin and several enzymes. Found in: meat, water.

Manganese: Facilitates many cell processes. Widespread in foods.

Fluoride: Involved in the formation of bones and teeth, helps to make teeth resistant to decay. Found in: drinking fluoridated water, tea seafood.

Chromium: In relation to insulin and is required for the release of energy from glucose. Found in: Vegetable oils, liver, yeast, grains, cheese, nuts.

Molybdenum: Facilitates many cell processes. Found in: legumes, organ meats.