Vitamins and Minerals

Vitamins are organic substances naturally present in many plant & animal products. People obtain vitamins from both plant/animal products we eat. Minerals are inorganic substances found naturally in soil and water. The human body needs the right mix of nutrients for good health. Understanding the basics of vitamins and minerals can certainly be beneficial in a healthy life.

A-

B1(Thiamin)-Helps turn body food into energy.It is the key for structure of brain cells.

B2(Riboflavin)-It's added to many fortified breads/grains and found naturally in eggs, asparagus, and other green veggies and milk. 

B3 (Niacin)-This is a family of compounds that your body needs to turn food into energy and store it.

B6-This vitamin may help protect against memory loss, colorectal cancer, etc.It is found in many leafy/root vegetables, non-citrus fruits like bananas/avacados, and watermelon.

B12-Helps the body break down food for energy.

C-

Calcium-Is the building block strength for your bones/teeth.It is key to make muscles move, including your heart.

 

Chromium-Only a trace amount of this mineral is needed, believed to help keep blood sugars levels steady.

D-Keeps bones strong and helps nerves carry messages, and has a role in fighting germs. Careful time in the sun is the best source. Also available in fish as salmon, tuna and mackerel.

E-Helps protect cells from damage caused by cigarette/smoke/pollutions, etc. It also helps cells talk to each other and keep blood moving. Sunflower seeds/nuts, almonds, hazelnuts and peanuts are good sources.

 

Folic Acid-Helps make DNA & prevent spina bifids and other brain birth defects. Asparagus, brussel sprouts, dark leafy greens, orange/juice and legumes are rich in folic acid.

K-Is needed for blood clotting and healthy bones. Leafy greens as spinach, kale, or broccoli serving will give oyu more than enough for the day

Iodine-Your thyroid uses iodine to make hormones that control metabolism.

Iron-Helps with healthy red blood cells which assists to get oxygen to your tissues. Beans, lentils, oysters and spinach are great sources.

Magnesium-Plays a role iin making muscles squeeze, heartbeat, controls blood sugar, blood pressure, make proteins and DNA. Almonds, cashews, spinach, soybeans, avocado and whole grains.

Potassium-Bananas but leafy greens are a better source. It keeps blood pressure in a normal range and help kidneys work.

Selenium-Fights off infections and helps your thyroid gland work.

Zinc-is great for the immune system and it helps cuts, scrapes, sores heal. Plant sources include sesame/pumpkin seeds, chickpeas, lentils and cashews. Animal food sources include oysters, beef, crap, lobster and pork.