Vitamins And Minerals
By Andy Casasanta
Life Giving Vitamins
Have you ever thought to yourself, what 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
Submitted Mr Andy Casasanta. The author of this article has devoted a
portion of his life to health and well being for himself and others. All the
subjects of his articles has effected his life in one way or another. Which has
inspired him to create a tremendous health and pharmacy website. In this site
you will find up to 40 health articles and growing, and a 7000 reciprocal link
exchange page. Savings of up to 80% on all popular drugs. Viagra, Lipitor,
meridia, and hundreds more all for pennies on the dollar. Please visit:http://www.medheadquarters.net