wellness-nexus: Vitamins and Minerals

Vitamins are organic substances necessary for normal functioning of our bodies. Every process in the body like growth, regulation of metabolism, vigor, activity and good health is directly connected and led by the vitamins. The vitamins are the main catalysts of the processes that our body is constantly doing for normal functioning. The lack of even one vitamin can endanger the entire human body. Vitamins are one of the six basic nutrients, such as the carbohydrates, fats, proteins, minerals and water. These substances are essential for energy, functioning of the organs and tissues, feed utilization and proper cell growth.
Vitamins are labeled from A to U, and their assimilation and effect in the body is directly linked to a specific minerals. Six basic minerals that our body needs and it is necessary for normal functioning are: calcium, iodine, iron, magnesium, phosphorus and zinc, and essential minerals are: biotin, chlorine, chromium, copper, potassium, niacin, selenium. Vitamins and minerals act combined, and without the minerals the body can't use any vitamin. Vitamins are natural substances that are naturally found in different kind of foods. The needs of our bodies for each of the vitamins are different,so we need to take a diverse kind of food, to fulfill our needs for vitamins and minerals, or like it is said lately we have to eat food full of colors.

The following table provides an overview of the foods which contain certain vitamins and minerals, as well as the conditions that may occur from the lack of these nutrients in the body:

name Located in It is good for treatment of
Vitamin A Carrots, green and yellow vegetables, Poor vision, ocular discomfort, and
eggs, yellow fruits, milk and milk night blindness, respiratory
products compliance, poor immunity

Vitamin B1 Dry yeast, rice bran, whole wheat, Problems with the nerves, heart
peanuts, vegetables, wheat bran, milk problems

Vitamin B2 Milk, yeast, cheese, leafy green Poor quality of hair, nails and bad
vegetables, eggs eyesight

Vitamin B6 Brewer's yeast, bran, wheat germ, Anemia, nervous disorders, leg
cantaloupe, cabbage, milk, cramps, night cramps
eggs (thermally unstable)

Vitamin B12 Eggs, milk, cheese Nerves, poor concentration, balance
disorders

Biotin Nuts, fruits, brewer's yeast, egg yolk, Muscular problems, baldness, white
wholemeal rice, milk hair

Copper Beans, peas, prunes, whole wheat Anemia, tumor

Vitamin C Citrus fruits, berries, and leafy green Makes collagen which restores body
vegetables, tomatoes, cauliflower, potatoes, tissue, gums, blood vessels,
honey (thermally unstable and bones, teeth,
reacting to light) heals wounds, burns, lowers
cholesterol, helps iron
absorption

Zinc Wheat germ, seeds, eggs, mustard, Nails, spots
milk powder

Vitamin D Milk and milk products Rickets, softening of bones,
conjunctivitis, bleeding teeth

Vitamin E Soybeans, wheat germ, vegetable oils, Slows cell aging, durability,
cake, green spinach, whole grains, relieves fatigue, dissolves
eggs, (sensitive to low temperatures) blood clots, cure burns,
relieves spasms in the legs and
muscles

Vitamin F Vegetable oils, flax, sunflower, soy, The skin, hair
peanuts, walnuts, almonds, avocados

Phosphorus Whole grains, eggs, seeds, nuts Energy and power, gums, teeth

Folic acid Carrots, yeast, egg yolks, melon, Makes red blood cells, protects
apricots, pumpkin, beans, avocado, against food poisoning,
whole wheat, black rye flour relieves pain, increases appetite,
prevents anemia, seems
beneficial to the skin

Iron Yolk, nuts, beans, oats, dried peaches Resistance to diseases , fatigue,
anemia

Chlorine olives Welding, flexibility, hair loss, loss of
teeth

Lame corn oil Lowers Blood Pressure

Iodine onions Hair, teeth, skin, mental activity,
thyroid gland

Vitamin K Yogurt, alfalfa, egg yolk, soybean oil, Prevents internal bleeding,
leafy green vegetables blood clots

Calcium Whole grains, bran, wheat sprouts, The construction of cells, bones,
green vegetables, nuts, milk and teeth, nervous system,
dairy products, nuts, sunflower, sesame, heals wounds, builds antibodies
soybeans, peanuts prevents fatigue

Potassium Citrus fruits, melons, tomatoes, Allergies, regulates blood pressure
apple vinegar, lettuce, mint, sunflower,
dried apricots, bananas, potatoes

Magnesium Figs, lemons, grapefruit, corn, almonds, Nerves, muscles, converts
apples, seeds, nuts, dark green vegetables blood sugar into energy, heart,
teeth

Selenium Bran, wheat germ, onion, tomato, cake, Tissue
Brazil nut

This are the foods and the vitamins and minerals that are found in them. In the next post I will be writing how the vegetables and fruits should be processed to keep all the nutrients in it.