The vitamin, mineral and trace mineral content of
food. It can give you all you need!
Vitamins, Minerals and Food
Vitamins
Vitamin A, Carotenes,
Thiamin (Vitamin B1),
Riboflavin (Vitamin B2), Niacin (Vitamin B3),
Pyridoxine (Vitamin B6),
Folate, Vitamin B12,
Pantothenic acid,
Biotin, Vitamin C,
Vitamin D, Vitamin E,
Vitamin K
Major Minerals
Calcium, Phosphorus,
Potassium, Magnesium,
Sodium, Sulfur, Chloride,
Trace Minerals
Boron, Chromium,
Copper, Iodine,
Iron, Manganese,
Molybdenum, Selenium,
Vanadium, Silicon,
Zinc,
Fluroride
Recommended Vitamin reading
Related Vitamin Links
Vitamins, Minerals and Food
Everybody is different and our needs for Vitamins and
Minerals depend on a lot of things such as sex, age, lifestyle,
surrounding, our ability to absorb and metabolise nutrients and the
amounts and types of food we eat and the way in which they are prepared.
For example:
-
Light destroys vitamins A, D, E and K, riboflavin
and beta carotene
-
Heat destroys vitamins C, A, B12, folic acid and
thiamin
-
Exposure to air destroys Vitamins C, A, D, E, K, B12
and folic acid
-
Vitamins C, B6, thiamin, niacin, selenium,
riboflavin, potassium and magnesium leach into cooking water
-
Vitamins C, B12, folic acid, thiamin and riboflavin
are destroyed when combined with acid or alkaline substances.
Therefore eat fruit and vegetables as fresh and organic
as possible. Store refrigerated foods at less than 4 degrees. Cook food
in a minimal amount of water for the shortest possible time. Use
leftover liquid for sauces, stews or juices.
All foods on this site are good sources of the vitamin
or mineral under which it is mentioned. This is for one normal size
portion eg. one cup, one slice, one piece, one tablespoon.
Vitamins have many functions and influence the health of
nearly every organ in the body. Their combination with other substances
such as minerals, proteins and enzymes brings about certain chemical
reactions. Individual vitamins have specific functions which vary widely
and can overlap. Vitamins are not substitutes for food. They cannot be
assimilated without taking in food. The have no energy value of their
own and are not components of body structures.
Good for: healthy eyes and vision, growth, bones, immune
system, cell growth, reproduction and differentiation.
Needs fat to be absorbed! Caution: avoid with
antibiotics or derivative acne drugs.
liver, carrots, mangoes, cheese, black pudding, gemfish,
pumpkin, condensed milk, rockmelon, pawpaw, sweet potatoes, apricots,
butter, whole milk (un-pasteurized and un-homogenized), egg yolks
Good for heart, eyes and immune system
Is easily converted into Vitamin A!
carrots, mangoes, cheese, pumpkin, spinach, rockmelon,
pawpaw, sweet potatoes, all red and orange vegies and fruit
Good for releasing energy from food, growth, skin,
blood, hair, muscles, brain, nervous system and alcohol metabolism.
Needed daily!
Pork, bulgur, kidney, steak, muesli, fish, vegemite,
oats, brazil nuts, pearl barley, cashews, pistachios, wholemeal pasta,
wholemeal bread
Good for energy, growth, immune system, skin, hair,
blood cells, iron, pyridoxine and niacin functions, hormone function,
nervous system and brain
Daily intake is necessary!
liver, vegemite, muesli, cereals, soy milk, yoghurt,
whole-wheat breakfast, whole milk, almonds, beef, veal, pork, lamb,
custard, salmon,
Niacin (Vitamin B3)
Good for energy, skin, blood cells, digestive system,
growth, hormone production, brain and nervous system
Daily intake is necessary! (happens partly by the
conversion of the amino acid, tryptophan, to niacin). Caution: avoid
high doses with diabetes, gout, asthma, liver problems, high blood
pressure and active peptic ulcer
tuna, salmon, beef, veal, lamb, pork, flake fish,
chicken, bran flakes, bulgur, muesli, mixed nuts
Good for energy, cardiovascular, nervous and immune
systems, protein metabolism, hormone production, skin, hair, red blood
cells and manufacturing of genetic material of cells. Also helps
the conversion of tryptophan to niacin.
Daily intake is necessary!
wheat germ, liver, wheat bran, bananas, chicken,
avocado, ham, tuna, spinach, kidneys, soybeans, mackerel, raisins peas,
salmon, brown rice, basmati rice
Good for synthesis of genetic material, protein
metabolism, pregnancy, red blood cells, bones, hair as well as nervous,
digestive and immune systems
Some folic acid is stored in the liver! Caution, make
sure you have enough Vit. B12
liver, lentils, peas, spinach, navy beans, kidney beans,
turnip greens, lima beans, oats, avocado, peas, asparagus, corn, orange,
papaya, brussels sprouts, wheat bran almonds, walnuts, broccoli
Good for energy, amino acid and fatty acid metabolism,
nerves, blood cells, skin hair, growth and production of genetic
material
Requires a compound called 'intrinsic factor' for
absorption! Caution: make sure your potassium levels are up.
liver, trout, tuna, salmon, steak, tempeh, cottage
cheese, clams, oysters, whole milk, fetta cheese, miso, eggs
Good for energy, cholesterol, fatty acid metabolism, red
blood cells, immune system, adrenal glands and nervous system.
Some pantothenic acid may be stored in the liver!
liver, avocado, chicken, mushrooms, kidney, trout, wheat
germ, peanuts, wheat bran, lentils, salmon, oysters, potatoes, whole
milk, lima beans, eggs, bulgur, cottage cheese
Good for energy, protein metabolism, hair, immune system
and manufacture of genetic material.
It is absorbed from food and from intestinal bacteria!
liver, peanuts, chocolate, eggs, peas, cauliflower,
mushrooms, hazelnuts, lima beans, molasses, oysters, halibut, bacon,
corn, chicken, whole milk, wheat, bananas
Good for collagen, wound healing, nervous system,
hormone production and immune system.
Daily intake is necessary! Caution if you have kidney
problems.
mangosteen, guavas, orange, mango, grapefruit,
blackcurrant, capsicum, apple, pawpaw, brussels sprouts, strawberries,
kiwi, rockmelon, custard apples, cauliflower, kohlrabi, cabbage, lemon,
mandarin, broccoli
Good for absorption and use of calcium and phosphorus,
nervous and immune system, some hormones, cell growth and maturation.
It requires fat in the intestine for absorption. It is
also mad in the skin.
cod liver oil, salmon, tuna, whole milk, oysters,
mackerel, shiitake mushrooms, sardines, herring, shrimp, all bran,
breakfast cereal
Good for immune system, protecting fas, cell membranes
DNA and enzymes.
Fats and bile are necessary for absorption! Caution if
you have thyroid problems, hypertension or rheumatic heart
problems, not to be taken with anticoagulant drugs,
wheat germ oil, wheat germ, sunflower seeds, hazelnuts,
peanuts, soy beans, safflower oil, corn oil, canola oil, avocado,
spinach, tomato, olive oil, broccoli, grapes, blackberries, parsnip,
peaches, eggs
Good for blood clotting, bone metabolism, kidney
function
It requires the presence of fats and bile in the gut to
be absorbed! It is also produced by gut bacteria.
broccoli, spinach, avocado, turnip greens, lettuce,
cabbage, pistachio, watercress, soybean oil, snap beans, plums,
kiwi, peas, miso, carrots potatoes tomatoes, celery, olive oil
Minerals are naturally occurring inorganic elements
which play a part in many biochemical and physiological processes.
As your body cannot make any minerals, they are obtained from food and
water.
Good for bones, teeth, muscle contraction, heart,
nervous system, blood pressure regulation and clotting
Is necessary for absorption which decreases with age!
Caution if you have kidney problems or constipation!
whole milk, soy milk, sardines, salmon, yoghurt, figs,
custard, prawns, crab meat, cheese, almonds, chocolate, tahini, honeydew
melon, golden syrup, brazil nuts, cannellini beans, wholemeal pasta,
baked beans, muesli
Good for energy, kidneys, bones, acid base balance,
metabolism of proteins, carbohydrates, fats and genetic material.
It is efficiently absorbed! Caution if you have kidney,
liver or heart problems!
bran cereal, rice bran, salmon, mackerel, oats, liver,
sunflower seeds, oat bran, clam, buckwheat, all bran, tuna, peanuts,
wheat germ, goats cheese, bulgur, walnuts, cheese, sardines.
Good for water balance, muscle contraction, acid
alkaline balance, nerve impulse transmission, energy metabolism, protein
and carbohydrate metabolism, heart and blood vessels.
It is well absorbed! Caution if you have kidney disease
or ulcers!
beet greens, beans, raisins, snapper, mackerel, prunes,
pistachios, avocado, potatoes, peanuts, ham, orange, melon, halibut,
lima beans, apricots, bananas, whole milk, peas spinach, barley
Good for energy, heart, bones, muscles, blood vessels,
protein and carbohydrate metabolism, transport of substances across cell
membranes, genetic material.
Caution: do not with impaired kidney function or serious
heart disease.
almonds, buckwheat, cashews, wheat bran, spinach,
soybeans, whet germ, peanuts, beans, beet greens, halibut, peas, brown
rice, kidney beans, chickpeas, artichokes, apricots, oatmeal, corn,
raisins, avocado, pearl barley
Good for water balance, muscle contraction, acid
alkaline balance, nerve impulse transmission, energy production, stomach
acid production
It is easily absorbed
soy sauce, bacon, anchovies, vegetable stock, fish,
cheese, olives, tuna, fish roe, beans, cornflakes, chips
Good for bones, teeth, skin, hair, nails, form bile
acids, help cells utilise oxygen, blood clotting, function of several
enzymes and hormones
It is essential as a component of amino acids! Organic
sulfur is safe!
Cheese, seafood, egg, whole milk, nuts, meat
Good for water balance, muscle contraction, acid
alkaline balance, nerve impulse transmission, making stomach acid (HCL)
Excess chloride is excreted in urine, sweat an
gastrointestinal tract! Caution with high blood pressure!
salt, yeast extract, processed meats, cheese, kelp
olives, bread, seafood,
Our body requires less than 100 milligrams a day from
these minerals, hence the name minor or trace minerals.
Good for bones, joints
Excess is excreted in urine! Not to mistaken for boric
acid or borax!
avocado, kidney beans, borlotti beans, prunes,
chickpeas, peaches, hazelnuts, raisins, apricots, red grapes, pear,
plum, almond, dates, peanuts, brazil nuts, orange, apple, kiwi,
currants, sultanas, egg, banana
Good for sugar and fat metabolism
Absorption is poor! Caution: may decrease insulin
requirements in diabetics!
whole milk, brown sugar, all bran, ham, cheese, wheat
bran, cod, peas, soybean, pork, beef, mackerel, oysters, whet germ,
spinach, lentils, lamb, yeast extract, butter beans, corn, chicken,
potatoes
Good for metabolism, bones, joints, skin, blood vessels,
nervous system, red blood cells, immune system.
It is absorbed in the stomach and small intestine.
liver, peanuts, walnuts, sesame seeds, almonds,
sardines, oysters, crab, soybeans, sunflower seeds, chickpeas, avocado,
lentils, tofu, wheat germ, kidney beans, beet greens, coconut,
mushrooms, spinach
Good for metabolism, growth, thyroid hormones
Excess is excreted in the urine. Caution: in pregnancy,
acne, heat cramps, adrenal or cardiac disease when taking potassium
iodide supplement!
mackerel, mussels, cod, kipper, whiting, yoghurt, milk,
cockles, pilchard, scampi, herring, beer, prawns, eggs, sardines,
trout, kidney, liver, tuna, bacon, cheese
Good for oxygen transport, fatty acid metabolism,
energy, immune system
Vitamin C improves iron absorption! Caution with ulcers,
arthritis, hepatitis!
bran flakes, liver, beef, muesli, wholemeal pasta,
bulgur, cashews, beans, lamb, pearl barley, oats, chickpeas, chocolate,
pork, almonds, pistachios, oysters, salmon, tuna
Good for energy, enzymes, protein metabolism, bones,
nervous system
Only 3-5% of dietary manganese is absorbed.
wheat bran, brown rice, chickpeas, spinach, almonds,
buckwheat, lentils, lima beans, kidney beans, green peas, rice,
whole-wheat bread, carrots, kale, tea, raisins, prunes, snap beans,
liver, corn
Good for protein metabolism, iron utilisation,
carbohydrate metabolism, alcohol and sulfite detoxification.
It competes with copper at absorption sites!
lima beans, white beans, yellow split peas, oats, green
peas, chilli beans, bran, string beans, spaghetti, rice, bread, cheese,
Good for enzyme, cells, immune and cardiovascular
system, hormone production
Organic Selenium is absorbed more efficiently than
inorganic forms!
brazil nuts, kidney, liver, tuna, flounder, salmon,
macaroni, oysters, turkey, mackerel, pork, wheat, perch, oats, wheat
bran, wheat germ, bran,
Good for blood sugar regulation, fat and cholesterol
metabolism, bones, tooth, fertility, hormone production,
neurotransmitter metabolism
It is not absorbed well from food.
whole grains, vegetable oils, nuts, root vegetables
Good for bone, blood vessels, cartilage, tendons, skin,
hair, cartilage and cell walls
It is easily lost in food processing! Available as
sodium metasilicate and silicic acid!
wheat, oats, rice, lettuce, cucumbers, avocados,
strawberries
Good for energy, genetic material, detoxification of chemicals including
alcohol, immune and reproductive systems, hormone production, growth,
brain, teeth, bones and skin.
Zinc and copper interact in many body functions! It helps the body to
use Vitamin A.
oysters, beef, crabmeat, lamb, scallops, veal, pork, kidney, lobster,
cashews, all bran, brown rice, bulgur, bran flakes, peanuts, salmon,
tuna, whole milk, yoghurt
Good for teeth and bones
Excess fluoride is excreted in the urine!
tea, oatmeal, cottage cheese, coffee, noodles, potatoes, spinach, rice,
peas, toast, veal, pork, whole wheat bread, ham, raw greens, chocolate,
fish
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