|
Nutrient |
Benefit & Source |
|
Vitamin A |
prevention
of bacterial infection, tissue and bone growth, healthy skin,
vision, reproduction |
| carrots,
yams, winter squash, broccoli, dark leaf greens, spinach, Swiss
chard, corn, asparagus, green peppers, alfalfa, pumpkin, sweet
potato, chili peppers, kale, soy beans, apricots, cantaloupe,
papayas, mangos, nectarines, peaches, apples, blueberries,
cranberries, guava, kiwi, plums, figs, dark grapes, bananas,
pineapple, pomegranates |
|
Vitamin C |
needed
during times of stress and illness, collagen and cortisone
production |
| citrus
fruits, spinach, broccoli, Brussels sprouts, potatoes, beets,
cantaloupe |
|
Vitamin D3 |
needed for
the metabolism of calcium, enhances immunity, maintains healthy
heart and nervous system |
| naturally
synthesized with exposure to unfiltered UV radiation from direct
sunlight (i.e., no glass) or from full spectrum lighting.
hard boiled egg yolk, fish-liver
oil, supplements |
|
Vitamin E |
Antioxidant,
supports brain function, oxygen conservation, promotes healing |
| peanuts,
almonds, safflower, walnuts, whole grain cereal, eggs, leafy
greens and wheat germ |
|
Vitamin H |
metabolism
of fats and carbohydrates, enzyme production |
| tuna, cooked
egg yolks, soybeans, split peas, garbanzo beans, cauliflower,
sunflower, peanuts, pecans, sesame seeds, wheat germ, oatmeal,
chicken, cheese and banana |
|
Vitamin K |
regulates
blood clotting, bone formation and repair |
| broccoli,
Brussels sprouts, spinach, turnip greens, soybeans, alfalfa,
oats, cheddar cheese |
|
Vitamin B1
|
vital to
cellular reactions and normal functioning of the heart, muscles
and nervous system |
| alfafa,
soybeans, beets and dark leafy greens |
|
Vitamin B2
|
converts
food to energy, healthy egg production, blood cell development,
eyesight and skin health |
| cheese, bee
pollen, wheat germ, beef, almonds, chicken |
|
Vitamin B3
|
energy for
cells, healthy feathers |
|
halibut, tuna, turkey, dried peaches, barley, peanuts,
sunflower, almonds, brewer's yeast |
|
Vitamin B5
|
fatty acid
breakdown and carbohydrate metabolism, relieves stress |
| Blue cheese,
eggs, turkey, corn, peas, soybeans, walnuts, lentils, wheat
germ, brewer's yeast |
|
Vitamin B6
|
synthesis of
oxygen in blood, amino acid breakdown, brain and nervous system |
| wheat germ,
hazelnuts, sunflower, soybeans, tuna |
|
Vitamin B12
|
cell
division and growth, red blood cell development, metabolism of
fats, proteins and carbohydrates |
| shellfish,
swiss cheese, blue cheese, beef, ocean fish |
|
Folic Acid |
production
of red blood cells |
| sprouts,
wheat germ, endive, asparagus, collard greens, barley, almonds,
cashews |
|
Calcium |
building and
maintenance of strong bones, eggshell development, blood
clotting, nerve transmission, metabolism of vitamin D |
| egg shell,
yogurt, Swiss chard, Swiss cheese, low fat cheese, beet greens,
kale, collard greens, mustard greens, turnip greens, sesame
seeds, watercress, cuttlebone, mineral block, oyster shell,
alfalfa meal, whey, broccoli leaves, spinach, cabbage (outside
leaves) |
|
Phosphorous |
metabolism
of fats, formation of bones, metabolism of carbohydrates,
proteins and fats, acid balance, nerve and heart health, kidney
function |
| cereal
grains, hard boiled egg, pumpkin seeds, peanuts, fish and meat,
brewer's yeast, dried whey, wheat germ meal, yogurt, chicken and
garlic |
|
Magnesium |
regulates
acid-base balance, facilitates absorption and metabolism of
calcium and phosphorous |
| whole
grains, dark leafy greens, almonds, corn, apples |
|
