We have listed key vitamins and minerals that perform various specialized functions within the human
complex body system. We have provided small brief information as to food sources in which we may obtain
these. There is no magic pill, but utilizing this information with proper exercise, diet, and professional care
through your primary care provider will aide in a longer, healthier life.
Vitamin A
Vitamin a helps maintain healthy eyes, and prevents night blindness. It helps maintain and protect the lining of the digestive, respiratory, and
urinary systems. It is essential for human growth (epithelial cells) and developments of normal teeth.
Food sources: Liver, carrots, green leafy vegetables (spinach, collards, mustard greens), yellow vegetables, squash, pumpkins, sweet
potatoes, and yellow fruits (apricots, peaches).
Vitamin B1 (Thiamine)
Thiamine is essential for metabolism (energy), muscle and nerve maintenance, while is assists in the functioning of a healthy appetite and
mental state.
Food Sources: Enriched rice, peanuts, wheat, beef liver, beans, cereals, and egg yolks.
Vitamin B2 (Riboflavin)
Riboflavin assists in the breaking down of amino acids, activates B6, assists the body in using oxygen, and creates niacin (vitamin B3).
Food Sources: Organ meats, lean meats (pork, lamb, and beef), eggs, cheese, almonds.
Niacin
It is utilized in metabolism of fat, proteins, and carbohydrates. Assists persons with high cholesterol and cardiovascular disease.
Food sources: Poultry, fish, lean meats, beans, asparagus, broccoli, peanuts, and butter.
Vitamin B6
Out of all the B vitamin B6 is the most important when maintaining a healthier immune system. Its’ properties aids in the reproduction of red
blood cells, and is important in metabolism of fat, protein, and carbohydrates.
Food sources: Soybeans, fish, raisins, spinach, cauliflower, bananas, and avocados.
Folic Acid
Folic acid assists in the production of red blood cells and especially important synthesis of RNA and DNA, which make up our body’s cell
genetic code.
Food Sources: Poultry, tuna, mushrooms, broccoli, poultry, legumes, and most fruits.
Vitamin B12
Maintains nerve tissue and is important in red blood cell development.
Food sources: Shellfish, salmon, tuna, and lean beef and pork.
Pantothenic Acid
Aides in the formation of blood cells and the maintaining of normal glucose levels.
Food Sources: Fish, cereals, grains, nut varieties, and soybeans.
Vitamin C
Vitamin C is an antioxidant, which protects cells from damage. It also builds collagen and promotes the healing of wounds.
Food sources: Fresh fruits, especially citrus, spinach, cabbage, broccoli, and bell peppers.
Vitamin D
It increases the bodies’ ability for calcium absorption.
Food Sources: Salmon, tuna, sardines, and sunlight.
Vitamin E
It protects cells from damage, known as an anti-oxidant. It assists in the protection of lung tissue from air pollution.
Food sources: Varieties of fruits, berries, nuts, whole wheat breads, and vegetable oils.
Vitamin K
It assists in controlling blood clotting. In addition to assistance in healing of broken and fractured bones.
Food sources: Green vegetables, such as, broccoli, brussels sprouts, leafy veggies, and green tea.
Minerals
Calcium
Builds and maintains bones and teeth, maintains the body’s immunity, and aids in nerve transmission, and muscle function.
Sources: Dairy products, yogurt, sardines, salmon, greens, beans, broccoli, and orange juice.
Chromium
It has been studied in the effectiveness of insulin and aides in the metabolism of fat, carbohydrates, and protein.
Sources: whole grains, grape and orange juices, meats, black pepper, brewer’s yeast, and molasses.
Copper
Copper develops bones, tendons, red blood cells, and blood vessels. Important for normal hair growth and fertility.
Sources: Shellfish, cherries, gelatin, mushrooms, fish, legumes, cereals, and nuts.
Fluoride
As seen with the many years of toothpaste commercials. Fluoride prevents dental problems, like tooth decay. It also aides in the building of
strong bones.
Sources: Fish, tea, and chlorinated water.
Iodine
Carried in the thyroid which is involved in circulation, nerve and muscle function, and the production of energy.
Sources: Shellfish, skim milk, spinach, and ionized salt.
Iron
Vital function is carrying oxygen to tissue, heart, and lungs and increases energy metabolism.
Sources: Asparagus, seeds, prunes, raisins, meats, seafood, and soybean products.
Magnesium
It is a major component for metabolism of glucose and cellular energy, as well, as nerve and muscle functions. It helps with the building of
bones and teeth.
Source: Spinach, molasses, sesame seeds, pumpkin seeds, broccoli, wheat, and bananas.
Manganese
Essential for growing bone and connective tissue and aids in the metabolism of fat, carbohydrates, and protein.
Source: Whole grain cereals, nuts, fruits, spinach, and green leafy vegetables.
Molybdenum
Assists in the metabolism of fat, carbohydrates, and protein.
Sources: Whole grain cereals, breads, milk, meats, and legumes.
Phosphorus
Essential in the building of teeth, bones, and muscle tissue. It increases metabolism of fat, carbohydrates, and protein.
Sources: Fish, poultry, lean meats, cereals, and diary products.
Potassium
It assists with muscle, energy production, normal blood pressure, fluid and acid balance within the body. Important when taken blood
pressure medications with diuretics.
Sources: Yogurt, baked potatoes, spinach, milk products, tomatoes, cantaloupe, and especially, bananas.
Selenium
It maintains strong immunity properties and contributes to antioxidant functions of the body.
Sources: Fish, shellfish, meats, and mushrooms.
Sodium
Sodium maintains the level of water and balance between acid in the body. It assists in the production of bile, tears, and sweat.
Zinc
Maintains the body’s immunity, normal hair, bones, and skin. It is important for the development and functioning of reproductive organs, and
assists with wound healing.
Sources: oysters, beef, seafood, bean varieties, nuts, poultry, and dairy products.
Supplements
Amino Acids
Often used by body builders to gain muscle mass, it is utilized to assist in preventing protein lose from surgery or aide in fat burning. Amino
acids are the bodies protein builders, like 1-leucine, 1-isoleucine, and 1-glutamine.
Brewer’s Yeast
This compounded supplement is packed with an abundance of vitamins and minerals, like, chromium, Thiamine, riboflavin, biotin, folic acid,
pyridoxine, and selenium to name a few.
Echinacea
This is an easy one. People swear by this herbal supplement for fighting the effects of colds and flu symptoms. It either shortens the length
of illness, or aides in the prevention of cold. It is recommended that it be taken on at the first signs of a cold, for it may lower your immune
system with prolonged use.
Fish Oil
The benefits of fish oil have been widely studied, because fish oils are considered to be heart healthy, they lower blood pressure and fat levels,
and increase in bleeding times.
Flaxseed oil
This grain contains omega-3 and omega-6 fatty acids, (Also found in fish), which are considered heart healthy. It may also boost the immune
system and ease allergic reactions.
Garlic
Studies have shown garlic has a mild immune boosting effect for mild cold symptoms. It has been beneficial in the reduction of fat and
elevated blood pressures.
Ginger
Ginger has been used for centuries throughout Asia. It has been found to help an upset stomach and reduce motion sickness.
Ginkgo
Research has shown that the use of Ginkgo improves circulation. Certain formulations suggest it improves brain functions, as short-term
memory, vertigo, and even headaches. Ginkgo affects the clotting mechanisms of the body, be cautious when taking aspirin or anti-clotting
medications.
Ginseng
Ginseng has been widely studied and is common in any of the herbal products utilized today. The primary group of constituents is
ginsensoides, which are believed to boost energy levels, counter the effects of stress, and enhance physical and mental performance. Other
constituents are panaxas, which lower blood sugar and polysaccharides (complex sugar molecules), which help the immune system.
Glucosamine Sulfate
Glucosamine is a substance which helps keep your cartilage strong and rigid. As we age, our bodies produce less glucosamine, which when
cartilage begins breaking down will begin an arthritic process in joints.
Goldenseal Root
It is best using externally to sooth oral sores, canker sores, and chapping lips. Internally, it may increase blood pressures.
Hawthorn
This herb has been shown through research that is can assist with opening up coronary blood vessels and decrease blood pressure.
Saw Palmetto
This is an extract from the saw palmetto berry. It has been found in some studies to relieve symptoms of non-malignant enlargement of the
prostate.
