{vitamins + minerals}
Vitamins and minerals are widely available from the natural foods we eat. So, before you reach for the vitamin jar, try getting your nutrients from natural sources.
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VITAMINS
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Benefits
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Source
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Vitamin A Retinol
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Vitamin A prevents eye problems, promotes a healthy immune system, is essential for the growth and development of cells, and keeps skin healthy. Vitamin A needs fat for absorption, conversion, and use.
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Orange-colored fruit and vegetables (e.g., carrots, sweet potatoes, pumpkin).
It is also present in dark green, leafy vegetables. |
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Vitamin B1
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Needed to produce energy and to support the nervous system.
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Cauliflower, pineapple, orange, leek
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Vitamin B2
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Supports the growth of healthy skin, hair, and nails. Also needed for energy production.
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Broccoli, apricots, spinach, and watercress
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Vitamin B3 Niacin
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Niacin is needed for energy production, and it helps promote a feeling of calm.
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Bean sprouts, strawberries, parsley, bell peppers, avocados, figs and dates
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Vitamin B5 Pantothenic Acid
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Needed for energy production and to control the effects of stress.
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Broccoli, berries, watermelon, celery, nuts
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Vitamin B6 Pyridoxine
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Ideal for processing protein, Vitamin B6 is also used for supporting the nervous and immune systems, and is necessary for healthy skin.
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Oranges, brassicas, bananas, watermelon, pumpkin seeds
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Vitamin B12 Cobalamine
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Needed to metabolize iron and for a healthy nervous system.
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Vitamin B12 supplements
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Folic Acid
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Works best when combined with Vitamins B6 and B12. Essential in early pregnancy for healthy fetal development.
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Citrus fruits, broccoli, Brussels sprouts, lettuce, beets, apricot, pumpkin, almonds
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Vitamin C Ascorbic Acid
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Supports immunity. Essential for healthy bones, teeth, gums, and blood vessels. Needed for skin repair and aids recuperation. Forms collagen. Helps in absorption of iron and calcium, and protects against heart disease and cancer. Contributes to brain function.
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Raspberries, broccoli, strawberries, black currants, citrus fruits, papaya, kiwi fruit, tomatoes, bell peppers, cabbage, cauliflower, watercress
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Vitamin D
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Vital in helping calcium build healthy bones and teeth. Vitamin D also protects against breast and prostate cancer.
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Mainly made by the skin on exposure to the sun. Half an hour per day is needed on the face, hands, and arms during the sunny months.
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Vitamin E
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Protects cell membranes and tissues from damage by oxidation. Aids in the formation of red blood cells and the use of Vitamin K. Promotes function of a health circulatory system.
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Nuts and seeds and their oils, dark leafy vegetables
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Vitamin K
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Essential for healthy blood clotting, and excessive bleeding. Also needed to maintain healthy bones.
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Leafy green vegetables, cauliflower, cabbage, spinach
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MINERALS
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Calcium
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Essential for healthy bones, muscle and heart health, and blood clotting.
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Green leafy vegetables, broccoli, cabbage, kale
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Chromium
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Regulates blood sugar levels.
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Mushrooms, carrots, cabbage, lettuce, oranges, apples, bananas
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Iodine
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Needed for thyroid health, metabolism, energy, and mental function.
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Vegetables contain iodine (but only if they have been grown in iodine-rich soil); kelp
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Iron
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Needed to make blood, and deliver oxygen to cells. Iron deficiency can result in lethargy and slowed mental function. Iron from plant sources is doubled when taken with food sources that contain plenty of Vitamin C.
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Dark green leafy vegetables, dried fruit, nuts and seeds
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Magnesium
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Needed for healthy bones; works in synergy with Calcium.
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Green leafy vegetables, citrus fruit, dried fruit, nuts and seeds
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Manganese
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Aids in the metabolism of fats and carbohydrates.
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Green leafy vegetables, peas, beets, nuts
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Phosphorus
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Important for bones and teeth.
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Celery, broccoli, melon, grapes, kiwi fruit, black currants
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Potassium
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Needed for healthy nerves, brain health, and good kidney function. It counterbalances sodium from salt and helps to lower blood pressure.
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All fruit and vegetables
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Selenium
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Antioxidant properties, and is good for liver and cardiovascular health.
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Brazil nuts, green vegetables, garlic, onions, tomato
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Sodium
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Needed for healthy nerve function; balanced by potassium and water.
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All fruit and vegetables, sea vegetables
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Sulphur
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Maintains healthy skin, hair, and nails.
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Cabbage, garlic, onion, radish, cucumber, watercress, grapes and berries
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Zinc
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Involved in protein metabolism. Important for growth and healing, reproduction, immunity and digestion.
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Broccoli, cauliflower, carrots, cucumbers, raspberries, nuts and seeds
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