Vitamins and Minerals
| Vitamin /
Mineral |
Found in | What it does |
| A
Retinol Fat soluble |
Green & yellow fruit
vegetables, fish, liver oils, eggs, cheese, carrots, spinach, broccoli and corn on the cob |
Stored in liver & kidneys, helps body, tissue repair, maintenance and vision. Maintains healthy skin and helps fight infection. |
| B1
Thiamine Water soluble |
Molasses, brewer’s yeast, brown rice, fish, meat, nuts, liver, poultry, wheatgerm, milk, potatoes, soya beans and peas | Antibody and red blood cell formation, cell respiration, metabolism, converts glucose into energy. Needed for growth, appetite and digestion. |
| B2
Riboflavin Water soluble |
Crude molasses, nuts, organic meat, wholegrains, milk, cheese, yeast extract, eggs, bran, wheatgerm, avocado, potatoes | Antibody and red blood cell formation, respiration. Healthy skin, hair and nails. |
| B3
Niaicin |
Lean meat, white meat, fish and eggs | Healthy nervous system, healthy digestive system, brain function. |
| B5
Pantothenic Acid Water soluble |
Brewer’s yeast, legumes, salmon, liver, wheatgerm, whole grain, eggs, chicken, nuts, seeds, oats and lentils | Anti inflammatory, antibody formation, carbohydrate, fat protein conversion (energy), growth stimulation, vitamin utilisation, detoxification of drugs, maintains healthy skin and nerves. |
| B6
Pyridoxine Acid Water soluble |
Crude Molasses, brewer’s yeast, green leafy vegetables, liver, wheatgerm, wholegrain, fish, milk, eggs, sweet potatoes | Antibody formation, digestion, fat and protein utilisation, (weight control). Maintains sodium potassium balance (nerves). |
| B12
Cyanocobalamin Water soluble |
Cheese, fish, milk, milk products, liver, eggs, beef, pork, cabbage, bean sprouts, wholegrains, banana, almonds | Appetite, blood cell formation, metabolism, maintains health of myelin nerve sheaths. |
| Biotin
Water soluble |
Legumes, wholegrains, liver, egg yolk, nuts, milk, brown rice, yeast, fish, strawberries, sweetcorn, hazelnuts | Cell growth, fatty acid production, metabolism of vitamin B utilisation. |
| Folic Acid
Water soluble |
Green leafy vegetables, milk, milk products, liver, oysters, salmon, wholegrains, egg yolk, lentils, avocado, courgettes, brussel sprouts, spinach | Appetite, cell growth and reproduction, hydrochloric acid production, protein metabolism, red blood cell formation, genetic transmission, infection resistance to new born babies. |
| C
Ascorbic Acid Water soluble |
Citrus fruits, kiwi, honeydew melon, potatoes, green peppers, broccoli, papayas, strawberries, rosehips, blackcurrants, tomatoes | Bone and tooth formation, collagen production, iodine conservation, healing ( burns and wounds), red blood cell formation, shock and infection resistance, (colds), vitamin protection ( oxidation) |
| D
Calciferol Fat soluble |
Liver, bone meal, sunlight, milk, salmon, tuna, fish liver oil | Calcium and phosphorus metabolism (bone formation) heart action, nervous system maintenance, normal blood clotting, skin respiration, helps absorption of Vitamin A. |
| Calcium | Green Vegetables, seeds, soya beans,
Sardines, salmon |
Strong bones, teeth, heart beat
regulation |
| Sulphur | Fish, eggs, cabbage, onions, garlic | Healthy hair, skin and nails, healthy cells, brain function |
| E
Tocopherol Fat soluble |
Dark green vegetables, eggs, liver organ meats, wheatgerm, vegetable oils, soya beans, whole wheat, lettuce | Delays ageing, anti clotting factor, blood cholesterol reduction, blood flow to heart, capillary wall strengthening, fertility, male potency, lung protection, muscle and nerve maintenance |
| K
Menadione Fat soluble |
Green leafy vegetables, safflower oil, molasses, yoghurt, oatmeal, liver, fish, soya beans, beef, tomatoes, kelp | Blood clotting (coagulation) normal liver function |
| Iron | Crude molasses, eggs, fish, poultry, wheatgerm, liver, soya flour, curry powder | Haemoglobin production, stress and disease resistance, growth in children, metabolism of B vitamins |
| Magnesium | Bran, honey, green vegetables, nuts, seafood, spinach, bone meal, kelp, tuna, soya beans, brown rice | Acid / alkaline balance, blood sugar metabolism, energy, metabolism (calcium & vitamin C) |
| Manganese | Bananas, bran, celery, cereals, egg yolk, green leafy vegetables, legumes, liver, nuts, pineapples, wholegrains | Enzyme activation, reproduction and growth, sex hormone production, tissue respiration, Vitamin B3 metabolism, Vitamin E utilisation |
| Selenium | Tuna, onion, brazil nuts, tomatoes, brocolio | Youthful elasticity in tissue, prevents dandruff, aids heart & liver function |
| Phosphorus | Eggs, fish, grains, meat, poultry, cheese, calves liver, milk, yoghurt | Bone/ teeth formation, cell growth and repair, energy production, heart muscle contraction, kidney function, metabolism of calcium, sugar, nerve and muscle activity, vitamin utilisation |
| Potassium | Dates, figs, peaches, tomato juice, peanuts, raisins, seafood, apricots (dried) bananas, museli, potato, avocado | Heartbeat, growth, molasses, muscle contraction, nerve tranquilisation, works with salt to regulate balance of water in the body, helps intestinal tract |
| Zinc | Brewer’s yeast, liver, seafood, soyabeans, spinach, sunflower seeds, mushrooms, oysters, pumpkin seeds, cheese, eggs | Burn and wound healing, carbohydrates, digestive, postrate gland function, reproductive organ growth and development, sex organ maturity, Vitamin B1, phosphorus and protein metabolism, normal liver and brain function |
| Iodine | Seafood, kelp, iodised salt | Energy production, metabolism, physical and mental development, formation of thyroxine |
| Molybdenum | Canned beans, liver, buckwheat, barley, oats, legumes and soya beans | Required for enzyme action, production of uric acid, normal sexual functioning in male and production of haemoglobin |
| Chromium | Meat, shellfish, chicken, brewer’s yeast | Works with insulin to balance blood sugar levels |
| Essential fatty acids | Fish, pumpkin seeds, vegetable oils, evening primrose oil, linseeds | Healthy brain and cell formation, immune and nervous system |
Do you suffer with?….
Bloating, Ibs, Fatigue, Ibs, Irregular periods, Hormone swings, Mood swings, Dry skin, Eczsma, Intolerant, Tired, Stress, Stressed, Irrational, Trying to lose weight, Impatient, Swelling, Lack of energy , Miserable, Unhappy, Anti depressants, Behavioural issues, Lack of ability to focus, Memory loss, Brain fog, Achey joints, Arthritis, Rheumatoid arthritis, Cravings, Low sugar levels, Palpations, Anxiety, Depression, Feeling low, Acne, Bad eating habits, Lack of sexual interest, Low libido, Lack of attention, Sugar rush, Sugar hit, 11 o clock sugar crash
“I don’t get any stomach pain now, have more energy & I’m losing weight”
I went to Phillippa as I was suffering terribly with my stomach. After she did the testing it became apparent that I was wheat intolerant. I have since given up wheat in my diet and I feel amazing! I don’t get any pains, I’m losing weight and I also have so much more energy than before. Thank you so much you’ve definitely changed my life as my “IBS” symptoms were controlling me.
