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.

Contact me if you want to know more about how to live healthy.