You’ve heard talk of vitamins and minerals and how this or that food is rich in such-and-such vitamin, etc. but what are they? What do they do and why do we need them? You’re about to find out! Here’s a straight-forward summary.
Vitamin A: helps you grow and develop properly, helps the immune system and promotes good eyesight.
Vitamin B Complex (is actually just a collection of all B vitamins): helps your digestive system, allowing your body to break down fats, proteins, carbohydrates and toxins, resulting in a faster metabolism and more energy.
Vitamin C: promotes the growth and repair of tissue and helps fight illnesses like the flu and the common cold. Vitamin C also produces collagen, which keeps the skin firm, making it great for anti-aging.
Calcium: a mineral that is used throughout your body, not just your bones. In fact, when your body gets lot on calcium, it steals it from your bones, which can lead to osteoporosis. Calcium improves the flow of electricity in the body, which translates to better brain function, better nervous system, regular heart beats, reduced risk of colon and breast cancer and reduces symptoms of PMS in women, high blood pressure and the amounts of bad cholesterol.
Vitamin D: enhances the intestines’ ability to absorb calcium, iron, magnesium and zinc.
Vitamin E: promotes a healthy immune system, healthy skin and eyes, helps defend the cells from damage and increases general circulation.
Vitamin K: a necessity for absorb certain proteins used in blood coagulation. Theses same proteins allow the body to absorb calcium into the bones and other tissue. It prevents your bones from growing weak, your body tissue and arteries from building up with calcium deposits and uncontrolled bleeding.
Magnesium: promotes proper muscle and nerve functions, the proper handling of enzymes, helps the body use energy and allows other electrolytes to travel between cells.
Potassium: an electrolyte that promotes the flow of fluids through the muscles and joints, allowing them to move freely and without pain. It promotes proper nerve function and heart health along with a faster metabolism.
And Zinc: boosts your immune system by strengthening those cells that attack viruses and bad bacteria, helps cells grow and develop, especially in infants, children and teens. It boosts fertility in men and can alleviate symptoms of PMS in women.It also helps heal wounds, repair sunburned or cracked skin, fights acne and keeps your hair vibrant and full.
So there’s your summary. Below are the basic foods that are rich in each of these vitamins and minerals. Enjoy!
milk, carrots, sweet potatoes, dark leafy greens, eggs, cantaloupe, mangoes, butternut squash and papayas
almonds, fish and shellfish, mushrooms, cheeses, avocados, eggs, broccoli and meats – especially the liver.
all citrus fruits, peaches, cauliflower, onions, pineapple, potatoes, papaya, tomatoes, watermelon, spinach, strawberries and sweet potatoes.
milk, cheese, yogurt, oranges, rhubarb, figs, broccoli, salmon, almonds, kale, kiwi, artichoke, avocado, coconut meat, onions, tofu, spinach, sardines and green beans.
sunlight, cod liver oil, herring, swordfish, salmon, tuna, cheddar or Swiss cheese, shiitake mushrooms, cow’s milk, goat’s milk and eggs.
dairy products, fish, avocados, almonds, peanuts, onions, kiwi, broccoli, spinach, green olives, tomatoes, bell peppers, peas and green beans.
almost every green fruit and vegetable, kidney beans, raspberries and sweet potatoes
buckwheat, pumpkin seeds, nuts, spinach, salmon, halibut, kelp, chocolate, baked potato (with the skin), soy beans, and bananas
baked potato and sweet potato (with the skin), halibut, plantains, pumpkin, shiitake mushroom, bananas, tomatoes, red kidney beans, yams, almonds, salmon, tune, quinoa, spinach, artichokes, apricots and peaches
oysters, watercress, beef, crab, chicken, almonds, apricots, dark chocolate, cashews, peanuts, milk and eggs.