Vitamins and Minerals

      In this post I made two tables that show the essential Vitamins and Minerals needed in everyday body function and to achieve good health, and what foods you can find them in. Please note that this list excludes animal products, just to make it healthier. 

 

Vitamins

Vitamin A A good source of anti-oxidant. Also good for sight, bones and teeth.	-Carrots -Spinach -Green Leafy Vegetables (GLV)	-Red and Yellow Peppers -Dried Apricots		-Watercress -Tomato’s -Mango
Vitamin B  (thiamin, riboflavin, niacin, folic acid) A good source of energy also helps aid cell and nervous system growth.  These are all water soluble so it’s best if they are steamed or raw.	-Beansprouts -Whole Grains -Nuts -GLV	-Avocado Mushrooms -Bananas		-Oranges -Yeast Extract -Beans & Lentils
Vitamin B12 It is important to get these fortified foods into your diet (esp. if you don’t eat meat) as it is good for cell and nerve production. A deficiency can lead to anemia.	-Fortified in products such as: -Soy Milk                        -Soy “meat” -Cereals                          -Yeast Extract -Margarine(organic)
Vitamin C Needed to fight infection and heal wounds. Also like the B vitamins they are best eaten steamed or raw.	-GLV -Broccoli -Parsley	-Potato’s -Frozen Peas -Oranges		-Blackcurrants -Kiwi -Mango
Vitamin D Important for bone and tooth health. Also for calcium use in the body.	-SUNLIGHT!		Fortified in: -Cereals -Soy Milk -Margarine
Vitamin E Used to protect against disease. Also good for tissue healing and skin health.	-Olive Oil -Tomatoes -Whole Grains	-Avocado -Apples		-Carrots -Nuts & Seeds
Vitamin K A good source of energy. Also used to fight infection and blood clotting.	-GLV -Kelp(seaweed) -Lettuce		-Broccoli -Peas -Lentils

 

Minerals

 

Iron Used in the production of red blood cells and oxygen transportation. These are best absorbed in combination with vitamin C.	-GLV -Beans & Lentils -Tofu -Dried Apricots		-Pumpkin Seeds -Millet -Figs -Dates
Calcium These are good for teeth, bones and muscles. Also good for hormones and blood clotting.	-Almonds -GLV -Broccoli		-Turnip -Tofu -Soy milk
Zinc Good for a strong immune system and wound healing.	-GLV -Pumpkin Seeds -Sesame Seeds -Lentils		-Tofu -Almonds -Whole Grains
Iodine These are good for metabolism and healthy functioning of the thyroid gland.	-GLV -Asparagus		-Kelp (Seaweed; they are the best source)
Magnesium Good for bone strength, nerve and muscle function.	-GLV -Whole Grains -Soy Beans	-Avocados -Bananas -Apricots		-Apples -Cashews -Almonds

 

      A good thing to notice is that a lot of the vitamins and minerals have some of the same foods in their lists. If you are eating a variety of foods every day you are sure to fulfil your need for all these essential parts of your health and diet.

 

Live Healthy,

  Nadia