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Vitamins and Minerals in Foods

Recently I read an informative article on what specific nutrients are for and what foods they are in. It's really best to get your daily vitamins and minerals from foods, so here's a start for you. You might want to keep this issue of the Latest News for reference, and if you don't want to read through the whole thing, you could just skip to the last paragraph, because I have put a really, really important piece of news there!

Vitamin B1 (Thiamine): Proper brain function, esp. memory and energy production. It is found in lentils, peas, brown rice, spinach, watercress, asparagus, Brussels sprouts, cauliflower and raw brazil nuts and pecans.

Vitamin B2 ( Riboflavin): (By the way, this is the vitamin that makes your pee yellow.) Skin, eyes and energy production. Found in organic eggs, mushrooms, raw almonds, broccoli, spinach, asparagus, wild salmon.

Vitamin B3 ( Niacin): (This is the vitamin that makes you turn beet red.) Proper brain function, healthy skin and regulation of blood sugar and cholesterol levels. Found in organic chicken, turkey beef, wild salmon, lentils, lima beans and asparagus.

Vitamin B5 (Pantothenic Acid): Healthy skin and hair, healthy nervous system and it also produces anti-stress and anti-inflammatory hormones. Found in organic chicken and eggs, broccoli, lentils, split peas, avocado, sweet potato, and mushrooms.

Vitamin B6 (Pyridoxine): Prevention of breast and prostate cancer, production of RBC's, and a healthy nervous system. Found in potato, banana, wild salmon, organic chicken, turkey and beef, spinach, brown rice and avocado.

Vitamin B12 (Cyanocobalamin): Healthy nervous system, energy production, RBC production and the growth, maintenance and reproduction of all your cells. Found in wild salmon, organic beef, cheese, eggs, chicken, turkey and raw milk.

Vitamin C: Maintenance of bones, ligaments, tendons, blood vessels, protection against to toxins from cell death. It also produces norepinephrine (secreted by the adrenal gland), a hormone that is essential for a healthy nervous system. Found in acerola cherries, red bell peppers, strawberries, oranges, Brussels sprouts, broccoli, grapefruit, cantaloupe, cabbage and tomato.

Vitamin D: Strong bones and teeth, healthy immune system, protection against autoimmune disorders and cancer and regulation of blood sugar and calcium uptake. Found in wild salmon, sardines, organic egg yolks. Best take a supplement for this one.

Vitamin E: Blood circulation, protection against cell damage and the proper utilization of oxygen. Found in EVOO, raw almonds, spinach, carrots, avocado, butter and all dark leafy greens.

Folate (folic acid): Good for all your cells, neurological development of babies in the first couple trimesters, and production of neurotransmitters that regulate mood and sleep. Found in lentils, chickpeas, asparagus, spinach, broccoli, lima beans, beets, romaine, oranges.

Vitamin K: Proper blood clotting and optimal mineralization of your bones. Found in EVOO, broccoli, raw kale, peas, cauliflower, Brussels sprouts, raw spinach, raw dark green leafy lettuce, raw Swiss chard, watercress and parsley.

Calcium: Bones, teeth, muscle growth, blood clotting, regulation of pH, and proper functioning of heart and nerves. Found in sardines, rhubarb, spinach, wild salmon, kale, white beans, broccoli, pinto and red beans.

Chloride: For pH, digestion of protein and carbohydrates, and the proper movement of fluids across your cell membranes. Found in sea salt, celery and coconut plus broths made from organic bones.

Magnesium: The "anti-spasm mineral". Prevention of dental cavities, strong bones, regulation of heart rhythm, nerve signaling, and the proper contraction and relaxation of your muscles. Found in raw almonds, brown rice, spinach, Swiss chard, lima beans, avocado, organic peanuts and hazelnuts, black-eyed peas. I like to supplement this mineral, as most of us need more than food can provide.

Phosphorus: Strong bones and teeth, kidney function, pH, growth of all your cells. It is found in almost all foods, so long as you eat a wide variety of whole, minimally processed foods.

Potassium: Needed for the proper movement of nutrients, waste products and fluids in and out of cells. It is thought to alkalinize you, too. In all vegetables, grains and nuts.

Sodium: For pH, proper nerve function, movement of fluids across cells. It is found in almost all foods.

Sulfur: Protection against infection, EMF radiation and pollution. Found in cauliflower, broccoli, cabbage, eggs, wild fish and free-range birds.

Boron: Healthy bones. Found in apples, leafy greens, raw nuts and whole grains.

Chromium: Regulation of blood sugar, prevention of heart disease and adult-onset diabetes, and the proper production of protein, fat and cholesterol. Found in corn, sweet potatoes, apples, eggs, tomatoes and broccoli.

Cobalt: Needed for the proper assimilation of iron. In all healthy animal foods.

Copper: Skin color, nerve signaling, metabolism of iron, production of energy, formation of bone and maintenance of strong connective tissue in your heart and blood vessels. Found in raw cashews, sunflower seeds, hazelnuts, almonds, organic peanut butter, mushrooms, lentils and whole oats.

Germanium: Protection against food allergies, prevention of Candida overgrowth, viral infections, RA and cancer. Found in garlic, mushrooms, ginseng and onions.

Iodine: Protection against cancer, prevention of brain damage, proper thyroid function and a host of other things. Found in sea salt, sea weeds, butter, asparagus and most dark green vegetables.

Iron: Oxygen transport and storage, energy production and protection against the debris of cell death. Found in organic beef, chicken, eggs, wild fish and kidney beans, lentils and dark green leafy vegetables.

Manganese: Bone development, wound healing, healthy nerves and immune system, blood sugar regulation and formation of mother's milk. Found in pineapple, raw pecans, almonds, brown rice, pinto and navy beans, spinach, sweet potatoes and organic butter.

Molybdenum: Absorption of iron, metabolism of nitrogen and protection against toxins. Found in beans, lentils, peas, whole grains and raw nuts.

Selenium: Protection against pollution, cell damage, carcinogens, infections and for a healthy heart. Found in raw Brazil nuts, wild salmon, brown rice, organic chicken and beef and organic butter.

Silicon: Healthy bones and teeth, cartilage, skin, hair, nails and protection against the heavy metal, aluminum. Also protects against arteriosclerosis. Found in millet, corn, ground flax seeds, and the stems of green vegetables.

Vanadium: Formation of bones and teeth, growth and reproduction and regulation of blood cholesterol levels. Found in whole grains, esp. buckwheat, and olives.

Zinc: Mental and emotional balance, healthy immune system, strong teeth and bones, energy production and protection against cell death debris. Found in organic beef, turkey, lima beans, split peas, chick peas, raw cashews, pecans and almonds, green peas, eggs and ginger root.

Choline: For cell support, and prevention of fat and cholesterol build up in your liver. Found in organic eggs, beef, peanut butter; Brussels spouts, broccoli, wild salmon.

Here is your nugget: I actually counted and listed all the foods that kept re-appearing in the list that I read. The list that I am giving you here is not as complete as the one I read because of space considerations, so don't go counting, because you won't come up with the same numbers that I did.

I figure that if we all eat a preponderance of the foods that keep appearing over and over again in all the vitamin and mineral lists, we'll probably be fine. You won't be surprised, because these foods are on any "healthy food" lists that you will read.

Beans: Mentioned 18 times
Nuts-Seeds: Mentioned 18 times
Organic chicken and turkey: Mentioned 12 times
Wild Salmon: Mentioned 11 times
Organic Eggs: Mentioned 11 times
Spinach: Mentioned 10 times
Broccoli: Mentioned 9 times
Brown Rice: Mentioned 7 times
Lentils: Mentioned 5 times.

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