Iron is mainly found in citrus fruits, tomatoes, beans, peas, fortified bread and grain products, such as cereal. Beef, liver, organ meats and poultry are good sources of iron. Iron is a component of hemoglobin and myoglobin. Iron participates in the formation of red blood cells. Iron also helps oxygen transportation and use.
Folic acid is mainly found in fruits and vegetables. Dark, leafy greens, oranges, orange juice, beans and peas are the best sources as well as Brewer’s yeast, which supply additional B vitamins. Folic acid helps in the formation of the red blood cells and participates in the formation of nucleic acid and nucleic protein. It also helps maintain the normal growth and development of fetus.
B Vitamins (B1, Nicotinamide, Pantothenate, Biotin)
The B vitamins are largely found in meats, beans, cereals, eggs, nuts, seeds and Brewer’s Yeast. Vitamin B1 participates in the energy metabolism. It helps maintain the proper function of the skin, neuro-system and the heart. It also helps maintain a normal appetite. Nicotinamide participates in energy metabolism. It promotes healthy skin, neuro-system, mucous membrane and digestive system. Pantothenate participates in the metabolism of energy. It also helps to maintain the skin and mucosa health. It participates in the formation of fat and cholesterol, and aids in the metabolism of amino acids. Biotin participates in the metabolism of energy and amino acids. It participates in the formation of fat and glycogen. It participates the formation of Purine. It promotes the skin and mucosa health.
Vitamin B2 is found in liver, dairy products, dark green vegetables and some types of seafood. Vitamin B2 participates in energy metabolism and helps maintain skin health.
Poultry, fish, whole grains and bananas are the main dietary sources of Vitamin B6. It participates in the metabolism of amino acids. Vitamin B6 maintains the normal size of red blood cells and maintains a healthy neurological system.
Vitamin B12, a bacterial product is naturally found in organ meats, liver, beef, pork, eggs, whole milk, cheese, whole wheat bread and fish. Vitamin B12 can only be found in animal products, with small amounts derived from the fermented soy products miso and tempeh, and peanuts. The main source of Vitamin B12 is from the animals. It is essential that vegetarians consume a vitamin B12 supplement to maintain optimal health. Vitamin B12 participates in the formation of red blood cell and promotes the nerve system health.
Calcium is an essential mineral to maintain the bone and teeth normal growth and health. It helps blood coagulation. It also promotes the normal contraction of the muscles and heart. Calcium helps in the normal response of the nerve system.
Foods rich in magnesium include unpolished grains, nuts and green vegetables. Green, leafy vegetables are potent sources of magnesium because of their chlorophyll content. Refined and processed foods are generally quite low in magnesium. Magnesium helps maintain the growth and health of bone and teeth, promotes carbohydrate metabolism, maintains the normal functioning of the muscled, heart & nerve and helps in the normal metabolism within the body.
The best food sources of vitamin C include all citrus fruits (oranges, grapefruit, lemons, tangerines), as well as other fruits and vegetables, such as strawberries, tomatoes, broccoli, brussels sprouts, peppers and cantaloupe. Vitamin C is a rather fragile vitamin and can be easily destroyed by cooking or exposure of food to oxygen. Vitamin C promotes the formation of collagen and helps in wound healing. Vitamin C maintains the tightness of the cell arrangement. It increases connective tissue and helps the growth of bones and teeth. Vitamin C improves the absorption of iron. It has an 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, and small amounts are found in egg yolks and liver. Vitamin D3 helps to increase calcium absorption and the growth of bones and teeth. It also helps to release bone calcium to maintain the balance of calcium of the blood. Calcium also maintains nerve and muscle health.
The most valuable sources of dietary vitamin E include vegetable oils, margarine, nuts, seeds, avocados and wheat germ. Vitamin E is actually a family of related compounds called tocopherol and tocotrienols. Vitamin E helps to decrease unsaturated fatty acid oxidation. It helps to maintain cell membrane integrity. It has an anti-oxidation function to reduce the free radical formation. It promotes the health of skin and red blood cells.
Zinc is largely found in fortified cereals, red meats, eggs, poultry and certain seafood, including oysters. Zinc helps to maintain the normal energy metabolism, as well as carbohydrate, protein and nucleic acids. It promotes skin health. It helps to maintain normal taste and appetite. It helps to maintain normal growth and reproductive functions.
Copper is a mineral. The richest sources of dietary copper are organ meats, seafood, nuts, seeds, wheat bran cereal, whole grain products and cocoa products.