Essential Nutients and Their Impact on Our Body
Vitamins and How They Affect Our Bodies
Vitamin |
Health Impact |
Significant Food Sources |
B1 (thiamin) |
Supports energy metabolism and nerve function |
spinach, green peas, tomato juice,watermelon, sunflower seeds, lean ham, lean pork chops, soy milk |
B2 (riboflavin) |
Supports energy metabolism, normal vision and skin health |
spinach, broccoli, mushrooms, eggs, milk,liver, oysters, clams |
B3 (niacin) |
Supports energy metabolism, skin health,nervous system and digestive system |
spinach, potatoes, tomato juice, lean ground beef, chicken breast, tuna (canned in water), liver, shrimp |
Biotin |
Energy metabolism, fat synthesis, amino acid metabolism, glycogen synthesis |
widespread in foods |
Pantothenic Acid |
Supports energy metabolism |
widespread in foods |
B6 (pyridoxine) |
Amino acid and fatty acid metabolism, red blood cell production |
bananas, watermelon, tomato juice,broccoli, spinach, acorn squash, potatoes, white rice, chicken breast |
Folate |
Supports DNA synthesis and new cell formation, helps prevent neural tube defects |
tomato juice, green beans, broccoli,spinach, asparagus, okra, black-eyed peas, lentils, navy, pinto and garbanzo beans |
B12 |
Used in new cell synthesis, helps breakdown fatty acids and amino acids, supports nerve cell maintenance |
meats, poultry, fish, shellfish, milk, eggs |
C (ascorbic acid) |
Collagen synthesis, amino acid metabolism,, bone health, helps iron absorption, immunity, antioxidant, required for good cell health in the digestive tract |
spinach, broccoli, red bell peppers, snow peas, tomato juice, kiwi, mango, orange, grapefruit juice, strawberries |
A (retinol) |
Supports vision, skin, bone and tooth growth, immunity and reproduction, required for good cell health in the digestive tract |
mango, broccoli, butternut squash, carrots,tomato juice, sweet potatoes, pumpkin, beef liver |
D |
Promotes bone mineralization, required for making some hormones |
self-synthesis via sunlight( 15 to 20 minutes of sun 3 to 4 times per week provides most people with adequate Vitamin D), fortified milk,egg yolk, liver, fatty fish, cod liver oil The best source of supplemental form is Vitamin D3 |
E |
Antioxidant, regulation of oxidation reactions, cellular membrane health, supports cell membrane stabilization |
polyunsaturated plant oils (soybean, corn and canola oils), wheat germ, sunflower seeds, tofu, avocado, sweet potatoes,shrimp, cod |
K |
Synthesis of blood-clotting proteins,regulates blood calcium, bone health, immune function |
Brussels sprouts, leafy green vegetables,spinach, broccoli, cabbage, liver |
Minerals and How They Affect Our Bodies
Mineral |
Health Impact |
Significant Food Sources |
Sodium |
Maintains fluid and electrolyte balance,supports muscle contraction and nerve impulse transmissions |
Processed foods, salt, soy sauce, bread, milk,meats |
Chloride |
Maintains fluid and electrolyte balance,aids in digestion |
Processed foods, salt, soy sauce, milk,eggs, meats |
Potassium |
Maintains fluid and electrolyte balance, cell integrity, muscle relaxation and nerve impulse transmission |
potatoes, acorn squash, artichoke, spinach,broccoli, carrots, green beans, cantaloupe, tomato juice, avocado, grapefruit juice, watermelon, banana, strawberries, cod, milk |
Calcium |
Formation of bones and teeth, supports blood clotting, muscle contraction, maintains pH balance |
milk, yogurt, cheddar cheese, Swiss cheese,tofu, sardines, green beans, spinach, broccoli, fortified foods |
Phosphorus |
Formation of cells, bones and teeth,maintains pH balance |
all animal foods (meats, fish, poultry,eggs, milk) |
Magnesium |
Used in over 300 metabolic functions, supports bone mineralization, protein building, muscular contraction, nerve impulse transmission, immune function, helps regulate blood pressure |
spinach, broccoli, artichokes, green beans,tomato juice, navy beans, pinto beans, black-eyed peas, sunflower seeds, tofu, cashews, halibut |
Iron |
Part of the protein hemoglobin (carries oxygen throughout body's cells) , necessary for healthy cellular function, required for Neurotransmitters,dopamine, nor-epinephrine and serotonin |
artichoke, parsley, spinach, broccoli,green beans, tomato juice, tofu, lentils, beans, whole grains, clams, shrimp,beef liver; iron in foods sources becomes more bio-available to the body when consumed with Vitamin c rich foods |
Zinc |
A part of many enzymes, involved in production of genetic material and proteins, transports vitamin A, taste perception, wound healing, sperm production and the normal development of the fetus , immune function |
spinach, broccoli, green peas, green beans,tomato juice, lentils, oysters, shrimp, crab, turkey (dark meat), lean ham,lean ground beef, lean sirloin steak, plain yogurt, Swiss cheese, tofu,ricotta cheese If taken as a supplement always take copper with it. Copper and zinc compete for space on the same enzyme and the intake of too much of one may cause a deficiency of the other. |
Selenium |
Antioxidant. Works with vitamin E to protect body from oxidation, studies have shown to provide protection against some cancers |
Brazil nuts, crimini mushrooms, barley,oats, seafood, meats and grains |
Iodine |
Component of thyroid hormones that help regulate growth, development and metabolic rate |
salt, kelp, algae, seafood, bread, milk,cheese |
Copper |
Necessary for the absorption and utilization of iron, supports formation of hemoglobin and several enzymes |
Calf’s liver, cashews, cooked soybeans,crimini mushrooms, sesame seeds, sunflower seeds, coked barley, garbanzo beans, pinto beans If taken as a supplement always take zinc with it. Copper and zinc compete for space on the same enzyme and the intake of too much of one may cause a deficiency of the other. |
Manganese |
Facilitates many cell processes |
widespread in foods |
Fluoride |
Involved in the formation of bones and teeth, helps to make teeth resistant to decay |
fluoridated drinking water, tea, seafood |
Chromium |
Associated with insulin and is required fort he release of energy from glucose |
vegetable oils, liver, brewer's yeast,whole grains, cheese, nuts |
Molybdenum |
Facilitates many cell processes |
legumes, organ meats |