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| VITAMIN/MINERAL | GOOD FOR | NATURAL SOURCE |
|---|---|---|
| VITAMIN A | Healthy eyes and general growth and development, including healthy teeth and skin. | Carrots and other orange foods including sweet potato and cantaloupe melons all of which get their hue from the carotene pigment. |
| VITAMIN B | Energy production, immune function and iron absorption. | This crucial group of nutrients can be found in whole unprocessed foods, specifically whole grains, potatoes, bananas, lentils, chili peppers, beans, yeast and molasses. |
| VITAMIN B12/COBALAMIN | Vitamin B12 is a water soluble vitamin with a key role in the normal functioning of the brain and nervous system, and for the formation of blood. | Shellfish, Liver (beef), Fish (Mackerel, Crustaceans (Crab), Fortified Soy Products (Silken Tofu), Fortified Cereals (All Bran), Red Meat (Beef), Low Fat Dairy (Skim Milk), Cheese (Swiss), Eggs (Goose, Duck, Chicken) |
| VITAMIN C | Strengthening blood vessels and giving skin its elasticity, anti-oxidant function and iron absorption. | Everyone knows this one oranges! But theyre not the only source other fruits and veggies packed with Vitamin C include guava, red and green peppers, kiwi, grapefruits, strawberries, Brussels sprouts and cantaloupe. |
| VITAMIN D | Strong healthy bones | Apart from spending a few minutes out in the sun, which stimulates Vitamin D production, you can get this nutritional must from eggs, fish and mushrooms. |
| VITAMIN E | Blood circulation, and protection from free radicals. | Our favorite Vitamin E-rich food is the mighty almond. You can also fill up on other nuts, sunflower seeds and tomatoes to reap the benefits. |
| VITAMIN K | Blood coagulation that is, the process by which your blood clots. | Leafy greens are the best natural sources of Vitamin K so make sure youre eating lots of kale, spinach, Brussels sprouts and broccoli. |
| FOLIC ACID | Cell renewal and preventing birth defects in pregnancy. | There are plenty of scrumptious natural sources of folic acid, including dark leafy greens, asparagus, broccoli, citrus fruits, beans, peas, lentils, seeds, nuts, cauliflower, beets and corn. |
| CALCIUM | Healthy teeth and bones. | Dairy products like yogurt, cheese and milk, along with tofu, black molasses and green vegetables. |
| IRON | Building muscles naturally and maintaining healthy blood. | You might be surprised to know that clams take the top spot for iron content, followed by oysters and organ meats like liver. For the vegetarians among us, soybeans, cereal, pumpkin seeds, beans, lentils and spinach are great sources of iron. |
| ZINC | Immunity, growth and fertility. | Seafoods like oysters are also zinc-rich, along with spinach, cashews, beans and dark chocolate. |
| CHROMIUM | Glucose function making sure every cell in your body gets energy as and when needed. | As long as your diet contains servings of whole grains, fresh vegetables and herbs, you should be getting enough chromium. |
| MAGNESIUM | Required for processing ATP and for bones. | Raw nuts, soybeans, cocoa mass, spinach, chard, sea vegetables, tomatoes, halibut, beans, ginger, cumin, cloves |
| PHOSPHORUS | A component of bones (see apatite), cells, in energy processing, in DNA and ATP (as phosphate) and many other functions. | Red meat, dairy foods, fish, poultry, bread, rice, oats. |
| SELENIUM | Works with vitamin E to protect cells from damage caused by oxidation by free radicals(antioxidant). It reduces toxicity of heavy metals such as lead, cadmium, arsenic & mercury | Present in all protein products. Tripe, chicken, eggs, sea fish, crustaceans, garlic |
| MOLYBDENUM | Molybdenum is a building block of enzyme structures that play an important role in the metabolism of fatty acids, detoxification of alcohol and iron. | Lentils, peas, cauliflower, spinach, brown reice, garlic, cereals |
| COPPER | A component of many different enzymes and important to pigment formation and development of bone and connective tissue. Also required for proper clotting of blood. | Beans, peas, prunes, liver, prawns, fish, nuts |
| DIETARY FIBER | Fiber is also known as roughage. It is the indigestible part of plant foods that pushes through our digestive system, absorbing water along the way and easing bowel movements. | Bean, Black gram, Lima Beans, Black Beans, Kidney Beans, Cranberry bean, Chickpeas, Rye, Oats, Cereal, Soybean, Cowpea |