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 |