Calcium can be found naturally in milk and certain vegetables, such as collard greens, Chinese cabbage, mustard greens, broccoli, bok choy and even tofu. Calcium is an essential mineral with a wide range of biological benefits. Calcium is good for helping to maintain the normal growth and health of bones and teeth. Calcium is also helpful in blood coagulation, and it supports normal muscle heart and nerve health.
Foods rich in magnesium include unpolished grains, nuts and green vegetables. Green, leafy vegetables are good sources of magnesium because of their chlorophyll content. Meats, starches, dairy products, and refined and processed foods contain low amounts of magnesium. Magnesium helps the normal growth of the bones and teeth. Magnesium promotes the normal functioning of the heart, muscle and nervous tissue, and can help to increase body metabolism.
Manganese is a mineral found in large quantities in both plant and animal matter. The most valuable dietary sources of manganese include whole grains, nuts, leafy vegetables and teas. Manganese is concentrated in the bran of grains, which is often removed during processing. Only trace amounts of this element can be found in human tissue.
The best food sources of vitamin C include all citrus fruits (oranges, grapefruit, lemons and tangerines), strawberries, tomatoes, broccoli, brussels sprouts, peppers and cantaloupe. Vitamin C is a "fragile" vitamin and can be easily destroyed by cooking or exposure of food to oxygen. Since it is water-soluble, vitamin C is flushed from the body each day. Since humans don't always eat foods containing an adequate amount of vitamin C, it often is beneficial to take a supplement. Vitamin C helps with the formation of collagen and wound healing. It also helps to maintain the cell structure. It increases connective tissue of the body. It helps the growth of bone and teeth. It aids absorption of iron and have a good anti-oxidation function.
Regular sunlight exposure is the main way that most humans get their vitamin D. Food sources of vitamin D include vitamin D-fortified milk, cod liver oil, and fatty fish, such as salmon. Small amounts are also found in egg yolks and liver. Vitamin D promotes the absorption of calcium and helps to support the normal growth of the bone and teeth. It also releases the bone calcium to maintain the balance of calcium in the blood. It supports the maintenance of nerve and muscle health.