Vitamins & Minerals

Vitamin: BIOFLAVANOIDS

Purpose: Works with Vitamin C, antioxidant, antiviral and helps stabilize collagen matrix, anti-inflammatory properties. Deficiency can be linked with eczema, immune sluggishness, gum bleeding, glaucoma, heavy menstrual bleeding (with vitamin C), herpes, vaginitis, bruising.

Found: Bilberry, citrus fruits, green tea, berries, legumes, parsley, red wine, strong colored fruits and vegetables, buckwheat.

Vitamin: CHOLINE

Purpose: Important in normal nerve transmission, helps regulate liver and gallbladder. Deficiency can lead to fatty liver, high blood pressure, dementia, haemorrhaging, atherosclerosis, kidneys.

Found: Lecithin, nuts, offal, egg yolk, wheat germ, brewer’s yeast, pulses, soybeans, fish, beef, legumes, nuts.

Vitamin: FOLIC ACID

Purpose: Necessary for growth and division of red blood cells, aids metabolism of proteins, also helps make RNA and DNA, aids transmission of genetic code. Deficiency can cause anemia, poor growth, poor memory, fatigue, irritability, weakness, and problems in new-born, spin bifida.

Found: Alfalfa sprouts, chick peas, milk, yeasts, soya beans, cheese, nuts, lentils, sesame seeds, whole grains, avocado, salmon, dark green leafy vegetables, eggs, offal, wheat germ.

Vitamin: VITAMIN A (Retinol & betacarotene)

Purpose: Necessary for growth and repair of body tissues, health of eyes, fights bacteria and infection, aids in bone, nerve and teeth formation. Beta carotene is best form, esp. during pregnancy. Deficiency can cause skin infection, scaly skin and scalp, poor hair, headaches, and impaired or dry eyes.

Found: Spirulina, fish liver oils, liver, kidney, eggs, milk, butter, margarine, cream, cheese, carrots, sweet potatoes, squash, yellow and green fruits and vegetables.

Vitamin: VITAMIN B1 (Thiamine)

Purpose: Needed for the release of energy from food, essential for digestion, nervous system, stress. Deficiency can result in tiredness, nausea, loss of appetite, depression, poor concentration, prickly legs, constipation, rapid heartbeat, and tingling hands.

Found: Dried brewers yeast, green vegetables, tomatoes, cauliflower, mushrooms, whole grains, brown rice, soya flour, oat flakes, offal, fish, poultry, legumes, nuts, molasses, and milk.

Vitamin: VITAMIN B2 (Riboflavin)

Purpose: Aids in formation of antibodies and red blood cells, maintains cell respiration. Deficiency can cause cracks and sores on mouth, eczema or dermatitis, split nails, gritty eyes.

Found: Liver, fish, milk, eggs, leafy green vegetables, bean sprouts, bamboo shoots, tomatoes, lean meat, fortified bread and cereals, egg yolks.

Vitamin: VITAMIN B3 (niacin)

Purpose: Releases energy from food, balances blood sugar levels and lower cholesterol, helps maintain healthy skin, hair and the lining of organs such as nose and throat. Deficiency can cause digestive disturbances, sore mouth and gums, inflammation, dermatitis, diarrhea, dementia.

Found: Yeast extract, whole wheat, fish, dried fruits, chicken liver, beef, milk, milk products, soya beans, mushrooms, squash, cauliflower, tomatoes,

Vitamin: VITAMIN B5 (Pantothenic acid)

Purpose: Involved with the body’s immune system, participates in the release of energy from carbohydrates, fats and protein. Deficiency can lead to vomiting, restlessness, blood and skin disorders, loss of appetite, digestive problems, respiratory infections, fatigue.

Found: Meat, whole grains, wheat germ, pulses, organ meats, egg yolks, green vegetables, nuts, lentils, , avocados, strawberries, celery, tomatoes, squash, poultry, salmon, mushrooms,

Vitamin: VITAMIN B6 (Pyridoxine)

Purpose: Helps make healthy red blood cells and regulates nervous system, anti-depressant, sex hormones PMT & menopause, works as a natural diuretic, amino acid metabolism. Deficiency can lead to split lips, inflammation of tongue and nerve endings, dermatitis, dandruff, water retention, muscle tremor or cramps, low energy.

Found: Wheat germ, oats, soya, green & root vegetables, squash, bananas, cauliflower, mackerel, liver, nuts & seeds, rice, kidney beans, lentils, meats.

Vitamin: VITAMIN B12 (Cyanocobalamin)

Purpose: Maintains healthy nervous system (myelin sheath), essential for the production of red blood cells. Deficiency can cause anemia and pernicious anemia, hair loss, nervousness, eczema, neuritis, energy loss, constipation, sore muscles, pale skin.

Found: Spirulina, offal, sardines, oysters, tuna, mackerel, eggs, cheese, cottage cheese, full-fat milk, cheese, turkey, chicken.

Vitamin: VITAMIN C (Ascorbic acid)

Purpose: Gives strength to blood vessels, will help provide resistance to infections, anti-oxidant, aids in absorption of iron, important for healthy skin, collagen maintenance, gums and blood vessels. Controls cholesterol and activates folic acid. Deficiency can lead to nosebleeds, swollen or painful joints, easy bruising.

Found: Citrus fruit, guavas, berries, melons, parsley, green peppers, kale, horseradish, watercress, brussel sprouts, kale, potatoes, tomatoes, alfalfa seeds.

Vitamin: VITAMIN D (Cholecalciferol)

Purpose: Helps body to absorb calcium and phosphorous, helps in treatment of conjunctivitis. Deficiency can cause softening of bones, poor teeth formation.

Found: Cod liver oil, sardines, herrings, salmon, tuna, full-fat milk and dairy products, dark green leafy vegetables, cottage cheese, eggs.

Vitamin: VITAMIN E (Tocopherol)

Purpose: Needed for muscle strength and hormone production, antioxidants; may prevent and dissolve blood clots. Deficiencies can lead to muscular wasting, rupture of red blood cells, lack of vitality & concentration, lethargy, apathy, infertility.

Found: Wheat germ oil, avocados, seed oils/seeds/’seed’ foods e.g. beans, almonds, nuts, spinach, wheat germ, cod liver oil, peanuts, soya sweet potatoes.

Vitamin: VITAMIN K

Purpose: Essential for blood clotting, helps to prevent internal bleeding and haemorrhage, aids in reducing excessive menstrual flow. Deficiency can increase the tendency to haemorrhage.

Found: Cauliflower, brussel sprouts, kelp, cabbage, spinach, broccoli, peas, wholegrain cereals, egg yolk, fish liver oil, potatoes, beans, tomatoes.

Vitamin: BIOTIN

Purpose: Essential for breaking down and metabolizing fats in the body, glucose activity, important for healthy skin tissues. Deficiency can result in muscle pain, dermatitis, depression, extreme exhaustion.

Found: Baker’s yeast, liver, kidney, brown rice, mushrooms ,wheat germ, oats, eggs, cauliflower, whole meal bread, mackerel, sardines, milk.

Vitamin: BORON

Purpose: Helps with vitamin D activity, bone-strengthening, helps prevent or relieve osteoporosis and arthritis, acts as gate-keeper for estrogen. Deficiency may be associated with postmenopausal bone loss.

Found: Root vegetables, alfalfa, cabbage, peas, fruits and vegetables generally. Cider, wine & beer.

Vitamin: CALCIUM

Purpose: For strong teeth and healthy bones, neutralizes acid in body, helps to maintain nerve and muscle function, cholesterol levels and regular heart beat rhythm. Works closely with Magnesium and Vitamin D. Deficiency can cause muscle cramps, arthritis, rickets, bone loss, teeth decay, and high blood pressure.

Found: Cheddar cheese, skimmed milk, seeds, tofu, almonds, fish with bones, prunes, sardines, green & root vegetables, yoghurt, dried cooked beans.

Vitamin: CHROMIUM

Purpose: Essential for proper utilization of carbohydrates and glucose, reducing diabetic and hypoglycemic tendencies, heart function. Deficiency can cause mental confusion, irritability, depression, learning difficulties cold sweats, dizziness, need for food, excessive sleep, thirst, sweet cravings

Found: Meat, kidney, liver, milk, raisins, clams, yeast, egg yolk, wholegrain products, cheese, butter, chicken, parsnips, green peppers, potatoes, apples.

Vitamin: COBALT

Purpose: Helps with vitamin B12 production, red blood cell formation, and enzyme activation. Deficiency is very rare; can be linked with anemia, weakness, numbness, balance, paleness, and poor blood symptoms.

Found: Vegetable greens, cabbage, figs, shellfish, offal, buckwheat, green leafy vegetables & fruit, meat, eggs.

Vitamin: COPPER

Purpose: Helps formation of red blood cells, co-factor for many enzymes, skin healing, and nerve impulses in brain, essential for the utilization of vitamin C. Deficiencies include general weakness, prominent veins, diarrhea, water retention, brittle bones, loss of taste.

Found: Shellfish, offal, baker’s yeast, crab, oats, whole meal bread, lentils, olives, nuts, raisins.

Vitamin: IODINE

Purpose: Regulates energy and rate of metabolism especially involved with the thyroid, promotes growth, and helps with dieting by burning excess fat. Deficiency leads to dry skin and hair, loss of physical and mental vigor, goiter, weight gain, coarse skin

Found: Iodized salts, seafood, kelp, seaweed, potatoes, carrots, onions, garlic, berries, and wholegrain cereals.

Vitamin: IRON

Purpose: Essential for making red blood cells and oxygen uptake, necessary for energy and vitality, promotes resistance to disease. Deficiency can lead to poor vision, tiredness, and anemia, indigestion, tingling in fingers and toes, poor appetite, brittle nails, sensitivity to cold.

Found: Molasses, spirulina, kelp, cooked dried beans, seafood, nuts, seeds, whole meal bread, spinach, offal, red meat, eggs, dried apricots, dried figs, parsley.

Vitamin: MAGNESIUM

Purpose: Known as an anti-stress mineral, keeps the circulatory system, bones, teeth, nerves and muscles healthy, can help indigestion. Deficiency can result in insomnia, nervousness, tremors, depression, tiredness, muscle cramps, weakness, high blood pressure, confusion.

Found: Nuts (esp. cashew), seeds, bakers yeast, brown rice, whole meal bread and pasta, green leafy vegetables, shrimps, crab, bananas, beans, peas.

Vitamin: MANGANESE

Purpose: Necessary for normal skeletal development, enzyme activator, improves memory, reduces nervous irritability, insulin production. Deficiency can lead to convulsions, blindness and deafness in infants, diabetes, muscle twitching, dizziness, sore knees & joint pains.

Found: Berries, pineapple, nuts, okra, endive, grapes, lettuce, lima beans, oats, beetroot, celery.

Vitamin: MOLYBDENUM

Purpose: Aids with mobilization of iron from liver reserves and helps rid the body of protein breakdown, e.g. uric acid, helps prevent tooth decay and impotence. Deficiency can result in premature ageing, irregular heartbeat, irritability, and dental caries.

Found: Tomatoes, whole-wheat products, wheat germ, eggs, offals, soya, lentils, beans, rye, spinach, pork, lamb...

Vitamin: POTASSIUM

Purpose: Works to control activity of heart muscles, nervous systems and kidneys, keeps tissues in good tone. Enables nutrients & waste to move in & out of cells, maintains fluid balance, relaxes muscle, aids secretion of insulin for blood sugar control, stimulates gut movements to encourage elimination. Deficiency can result in poor reflexes, constipation, liver disorders, rapid/irregular heartbeat, irritability, nausea, vomiting, diarrhea, swollen abdomen, cellulite, low blood pressure, confusion, mental clarity

Found: All foods, esp. watercress, molasses, dried fruit, nuts, vegetables, bananas, potatoes, red peppers, parsley, mushrooms, endive, cabbage, celery, cauliflower, pumpkin, courgettes, radishes.

Vitamin: SELENIUM

Purpose: Anti-oxidant. Helps to maintains a healthy liver, also vital as an antioxidant, helps keep youthful elasticity in tissues, hair, eyes & skin, boosts immune system, reduces inflammation, helps vitamin E action, reproductive system. Deficiency can result in hair loss, low resistance to disease, premature stamina/aging loss, high blood pressure, family history of cancer,

Found: Organ meats, muscle meats, fish and shellfish, cottage cheese, cabbage, courgettes, whole meal bread, cheddar cheese, carrots, turnip, mushrooms.

Vitamin: SILICON

Purpose: Small but vital part of all connective tissues, bones, blood vessels and cartilage, helps strengthens skin, hair and nails. Deficiency can lead to weakened or rough skin tissue.

Found: Root vegetables, brown rice, hard drinking water, some mineral waters, oatmeal, green leafy vegetables.

Vitamin: SODIUM

Purpose: Maintains normal fluid levels in cells, maintains health of the nervous, muscular, blood and lymph systems. Often excessive in diets. Deficiency very rare; can cause nausea, loss of appetite, intestinal gas, dizziness, heat exhaustion, low blood pressure, rapid pulse, mental apathy, muscle cramps, nausea, vomiting, headache.

Found: Olives, yeast extract, sauerkraut, shrimps, miso, beetroot, celery, cabbage, cottage cheese, red kidney beans, bacon, salami, tinned ham, smoked ham, stilton, and many processed foods.

Vitamin: SULPHUR

Purpose: Helps create healthy, supple skin, assists the liver, tones up the whole system, and helps fight bacterial infections. Deficiency (rare) can cause sluggishness and fatigue.

Found: Shellfish, beef, eggs, chicken, pork, dried peaches, pulses, peas, fish, cabbage, dried beans, garlic, mustard powder.

Vitamin: VANADIUM

Purpose: Helpful for bone, cartilage and tooth development, insulin action, helps in preventing heart attacks. Possible lowering of cholesterol.

Found: Shellfish, parsley, dill, nuts, wholegrain cereals, mushrooms, kelp, alfalfa.

Vitamin: ZINC

Purpose: Aids in healing process, bone growth, controls hormone messengers from testes & ovaries, aids ability to cope with stress, bones, hair, energy, blood sugar levels (insulin), and liver function. Deficiency can result in diabetes, loss of taste/appetite and hair, eczema, stretch marks (along with Vitamin E), white spots on nails, loss of taste and smell, depression, loss of appetite.

Found: Brewers yeast, liver, lamb, nuts, seafood (esp. oysters), cheese, meat, lentils, whole grains, seeds, nuts, eggs, ginger root.

Posted in Fact File.