Vitamins And Mineralsby Andy Casasanta

<B>Life Giving Vitamins</B> <BR>Have you ever thought to yourself, what vitamin is good for which aiment? Well here you go. A complete listing of vitamins, their food source, and their main role. <BR><BR><B>Vitamin A</B> <BR>For the maintenance of skin, mucous membranes, bones, teeth, and hair; eye sight. Their sources are: green vegetables, melon, squash, tomatoes. <BR><BR><B>Vitamin D</B> <BR>Helps in the absorbption of calcium and phosphorous; needed for bone growth and maintenance Their sources are: fish-liver oils, sprouted seeds, mushrooms, sunflower seeds. <BR><BR><B>Vitamin E</B> <BR>Helps form red blood cells; prevents oxidation damage. Their sources are: nuts and grains. Green leafy vegetables.Cold pressed olive oil. <BR><BR><B>Vitamin K </B><BR>Needed for blood clotting, liver function. Their sources are: Kelp, Alfalfa, soybean oil. <BR><BR><B>Vitamin B1 </B><BR>Helps release energy from carbohydrates and nervous system function. Their sources are: Brewer's yeast, wheat germ/bran, whole-grain cereals. <BR><BR><B>Vitamin B2 </B><BR>Helps release energy from foods. Essential for healthy eyes, skin, nails and hair. Their sources are: Whole grains, brewer's yeast, torula yeast, wheat germ, almonds, sunflower seeds,cooked leafy vegetables. <BR><BR><B>Vitamin B3 </B><BR>Needed for nervous and digestive system functions;essential for protein and carb metabolism. Their sources are: wheat germ, rice bran, nuts, sunflower seeds, brown rice. <BR><BR><B>Vitamin B6 </B><BR>helps form red blood cells. Important for normal reproductive processes and healthy pregnancies. Their sources are: Brewer's yeast, bananas, avocado, wheat germ/bran, soybeans, blackstrap molasses, cantaloupe. <BR><BR><B>Vitamin B12 </B><BR>Helps form red blood cells.Prevents anemia Their sources are: sunflower seeds, comfrey leaves, kelp, bananas, peanuts, raw wheat germ. <BR><BR><B>Folic acid </B><BR>formation of red blood cells, the healing process and aids in the meatabolism of proteins and contributes to normal growth. Their sources are: Deep green leafy vegetables, lima beans, spinach, nuts, broccoli. <BR><BR><B>Pantothenic acid </B><BR>Wards off infections and speeds recovery from illnesses. Their sources are: Royal jelly, whole-grain breads/cereals, green vegetables, peanuts. <BR><BR><B>Biotin </B><BR>Prevents hair loss, Involved in metabolism of proteins and fats. Their sources are: Brewer's yeast, soybeans, unpolished rice. <BR><BR><B>Vitamin C </B><BR>Necessary for healthy teeth, gums and bones. Essential for proper functioning of adrenal and thyroid glands. Their sources are: All fresh fruits and vegetables, strawberries, apples, cabbage, tomatoes. <BR><BR><B>Calcium </B><BR>Needed for bone and tooth formation; Their sources are: Dark leafy vegetables, sesame seeds, oats, navy beans, almonds. <BR><BR><B>Phosphorous </B><BR>Works together with calcium and must be balanced to be effective. Needed for building bones and teeth. Their sources are: Whole-grains, seeds, nuts, legumes, dried fruit, corn. <BR><BR><B>Magnesium </B><BR>Needed for healthy muscle tone and healthy bones and heart. Their sources are: Nuts, soybeans, green leafy vegetables, figs, apples, lemons, peaches, almonds, salmon. <BR><BR><B>Potassium </B><BR>Important in keeping acid-alkaline balance in the blood. Essential for muscle contraction and normal heart beat. Their sources are: Green leafy vegetables, oranges, whole grains. <BR><BR><B>Sodium </B><BR>Regulates fluid and acid base balance; sodium is necessary for hydrochloric acid production in the stomach. Their sources are: Kelp, celery, romaine lettuce, watermelon, sea salt. <BR><BR><B>Sulfur </B><BR>Vital for healthy skin, hair and nails. Aids in reducing oxidations. Their sources are: Radish, turnip,onions, celery, horseradish, watercress. <BR><BR><B>Iron </B><BR>Essential for the formation of hemoglobin, which carries oxygen from the lungs to every cell of the body. Their sources are: Apricots,peaches, bananas, black molasses, prunes, raisins, whole grain cereals, turnip greens, spinach, dry beans. <BR><BR><B>Zinc </B><BR>aids in wound healing, growth, tissue repair, and sexual development Their sources are: Wheat bran, pumkin seeds, sunflower seeds, brewer's yeast, onions, oysters, green leafy vegetables. <BR><BR><B>Iodine </B><BR>Essential in the formation of thyroxin - the thyroid hormone which regulates much of physical and mental activity. Their sources are: Seaweed, swiss chard, turnip greens, garlic, watercress, pineapple, pears, citrus, seafood and fish liver oils. <BR><BR><B>Copper </B><BR>Iron cannot be absrobed without copper.In volved in protein metabolism, in healing processes and in keeping hair's natural color. Their sources are: Same as Iron. Also almonds, peas, beans, green leafy vegetables, whole grain products, prunes, raisins. <BR><BR><B>Manganese </B><BR>Importantly involved in the metabolism of carbs, fats and proteins. Their sources are: Spinach, beets, blueberries, oranges, grapefruit, apricots, kelp, green leafy vegetables. <BR><BR><B>Fluorine </B><BR>Essential for bone and tooth building. Protects against infections. Their sources are: sunflower seeds, carrots, garlic, almonds. <BR><BR><B>Who might be a good candidate for vitamin or mineral Supplements </B><BR>-Pregnant women and nursing mothers <BR>-The chronically ill <BR>-Heavy drinkers <BR>-Cigarette smokers whose vitamin C levels are often low <BR>-Dieters <BR>-The elderly <BR>-Those recovering from infection or surgery <BR>-Vegans (strict vegetarians) who may need vitamin B12 <BR>-Women of child-bearing age who may need Iron